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What About Places Without Whole Grains?

What About Places Without Whole Grains?

by David Briscoe

 

In certain areas of the world there is no longer whole grain agriculture, and no modern tradition for using whole grains. And in some areas of the world people have never used whole grains. If macrobiotics encourages the use of whole grains as the principle food, what can people in these areas do? Yes, they can try to import whole grains, and yes, they could attempt to start whole grain farming in their area. But what has the actual tradition been? What helped traditional people stay healthy in these areas of the world, for generations, without whole grains? In two words: complex carbohydrate. To be more specific: complex carbohydrate with intact fiber.

“Intact fiber” is the key to healthy carbohydrate use. For example, white rice is primarily starch, and it is often surprising for many to learn that this is in fact a complex carbohydrate, but white rice has had its fiber removed in the refining process. Fiber allows for carbohydrate to be properly digested and more gradually converted to glucose before being absorbed and used as blood sugar. Complex carbohydrate foods taken with fiber intact have be proven to prevent diabetes, high cholesterol, and numerous digestive and colon problems. The healthiest carbohydrate is complex carbohydrate that comes in food with its fiber intact. Whole grains are one such food, but there are others.

At the bottom of my macrobiotic food pyramid, I used to write “Whole Grain,” but I began to realize that was too limited. Now I write, “Foods containing complex carbohydrate and intact fiber.” This makes it possible for people in every part of the world to apply macrobiotic principles based on their locally available and traditional foods. Placing complex carbohydrate foods with intact fiber at the foundation of daily eating is the healthiest choice and individual and society at large can make, in my opinion.

I was surprised to discover that Africa has had a tradition of whole grain as a principle food for thousands of years. This still exists in some isolated areas, and there are whole grains used that we have never heard of in the West. Some of these are pearl millet, fero. kam-kam, and African rice. Very unfortunately, colonization over the centuries has drastically diminished the growing of these whole grains, but there is a now a movement afoot to help restore the growing and consumption of traditional African whole grains.

Traditional people in many tropical areas have relied on tubers for their complex fiber-rich carbohydrate. Some of these we know about, but there are many we in temperate climates have never heard of. These include taro, manioc, cassava, and yam.

 

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Today there are various movements around the world actively teaching local people about the importance of restoring the dietary traditions of their ancestors by returning to using complex carbohydrate foods with intact fiber as the foundation food for daily eating. Without realizing it, they are teaching one of the basic macrobiotic principles of healthy eating for human beings. This is very good news!

Some popular writers today advise the avoidance of complex carbohydrates, including whole grains, and they advocate the use of vegetables, fruits, seeds and nuts in their place. This won’t be possible for the entire world, or even all that healthy. The world’s population cannot be sustained on vegetables and fruits, or seeds and nuts. These are already very expensive, difficult to produce, require toxic agricultural chemicals to grow on a massive scale, and are wasteful of natural resources in their requirements for storage and transportation. Besides, the land simply isn’t there for this to be a possibility.

Some write that there is no proven need for the human body to have complex carbohydrates such as whole grains as a source of nourishment. This is a misleading and myopic view, in my opinion. And it flies in the face of 50 years of scientific research supporting the multi-faceted benefits of complex carbohydrates and whole grains for our health. More than that, though, it dismisses our human dietary tradition of thousands of years.

For the future, whole grain production and consumption will be the dietary savior of humanity and the earth. In those areas of the world where whole grain production may not be possible, as discussed previously, a return to the use of local and traditional foods that contain complex carbohydrate and intact fiber will be the essential dietary foundation. This has been our human dietary tradition for thousands of years, and so it must continue to be if thousands of years forward are to be possible.


Goma Wakame Saved Me From a Dumb Mistake! by Cynthia Briscoe

Goma Wakame Saved Me From a Dumb Mistake!

By Cynthia Briscoe

      When Cornellia Aihara taught students how to make miso soup, she always explained the significant protection of wakame in miso soup. Wakame has the ability to chelate or bind with heavy metals and remove them safely from the body. Remembering her lesson helped me recover from an unwitting mistake.

This occurred perhaps 12 years ago. I enjoy repairing things around our home, a lovely solid Craftsman Style house constructed in 1924. The window screens and their original wooden frames sorely needed refurbishing. I bought this great little orbital sander to buzz off the peeling paint from the wood frames rather than messy stripping. I marveled at the many layers of paint. In my imagination I made up a history of the aproned women who chose yellow, apple green, peach or standard white. I pictured how they must have dressed or what color hair they had as I happily buzzed off layers of history back down to the bare wood with many changes of sandpaper.

I completed the project, but then started feeling very weak, so very tired to the point I could barely get out of bed as well as flu-like symptoms such as headache, nausea and abdominal pain. A more seasoned repairman friend brought up the fact that I most likely had inhaled and ingested a great deal of lead paint dust due to the age of the house and the fact that lead based paint was used until 1978.

Who knew? I hadn’t known or I certainly would have worn a mask!

I thought, “How am I going to get myself out of this one?” Then Cornellia’s voice came into my head, “Wakame protects against lead poisoning, radiation exposure and other toxic pollutants we are exposed to every day.”

Thank you Cornellia!

I got busy and poured on the wakame – wakame in miso soup, baked wakame onion casserole, and goma wakame. Goma wakame afforded a concentrated amount of wakame that I could sprinkle on just about anything edible. I used it heavily on my breakfast porridge. It tasted great, so I knew my body needed it. After 5 days, I felt stronger. After 2 weeks I was fully recovered.

That’s the beauty of macrobiotics: the cure often lies in your kitchen. I would like to share with you a recipe for Goma Wakame (see below). It is delicious and rich in minerals. It is suitable for children or people who wish to reduce sodium, as contains less sodium than Gomashio or sesame salt. It builds strong bones and teeth and is highly alkalizing. Best of all, it can save you if you are dumb enough to sand lead paint without proper protection!

Goma Wakame
Powdered Wakame and Toasted Sesame Seed Condiment

1/2 cup sesame seeds

12 inches of dried wakame

  1. Place the wakame strips on a cookie sheet and bake at 350? for 12-15 minutes or until the wakame is very dry and crumbles easily.
  2. Grind the roasted wakame in a suribachi until it is ground to a fine powder.
  3. Place sesame seeds in a bowl and cover with water. Pour off the seeds that float to the top into a fine mesh strainer to catch the sesame seeds.
  4. Repeat the above process, covering the sesame with water and pouring the seeds and water through the strainer until just a
    small amount of seeds remain in the washing bowl. This method any small stones or sand in the sesame seeds, they will by heavier than the seeds and remain in the bottom of the bowl after the majority of seeds have been strained off. Check these last seeds for stones or pieces of sand. If there are more than two or three pieces of sand or stones, repeat this washing process again.

5.  Drain the seeds in the strainer.

6. Dry the sesame seeds before roasting. Place in a skillet over a medium flame. Stir continuously with a wooden spoon, drying until the seeds no longer stick to the wooden spoon.

7. Heat a stainless steel frying pan over a medium flame.

8. Cover the bottom of the pan with a thin layer of seeds.

9. Place a lid on the pan. Shake the seeds in the pan in a back and forward motion similar to popping corn. The seeds are done when you can crush a few seeds easily between the thumb and fourth finger.

11. Pour the finished seeds into the suribachi with the powdered wakame. Continue roasting the seeds as described above until all the seeds are roasted.

11. Grind the seeds in the suribachi with the powdered wakame until about 2/3 of the sesame seed are crushed.

12. Serve a sprinkling on grains as a condiment. Goma wakame may be stored in an airtight jar for about two weeks for maximum flavor and freshness or store in the refrigerator to keep the oil in the seeds fresh.


Outward Impatience & Internal Digestion by David Briscoe

 

 

 

 

 

 

 

 

Outward Impatience & Internal Digestion

by David Briscoe
www.macroamerica.com

“If you have no patience, you’ll become a patient.” – Herman Aihara

 

You’ve probably noticed: it’s become a very impatient world. Individually and collectively, patience seems to be fading. On the road, in traffic, in stores, in relationships, in politics, international relations, finances, waiting in line, fast food, fast medicine, etc., lack of patience is expressed in many ways. There can be many explanations and opinions as to why this is so.

I’d like to present one that is not commonly considered, if at all: we’ve become impatient at the physiological level; and very specifically we’ve become digestively impatient. The human digestive system has a very natural and gradual way for food to be digested, before it is absorbed into the blood and then assimilated by our cells. Let’s look at carbohydrate, for example. The way the body works is that carbohydrate digestion is supposed to begin in the mouth; that is, when the carbohydrate we are eating is the complex kind, polysaccharide.  Complex carbohydrate is meant to be chewed, mixed with saliva, and through the action of the enzyme, salivary amylase, begins to be broken down to disaccharide, a simpler form of carbohydrate.

If you’ve ever chewed brown rice really well, you noticed that it starts to taste sweet. You are tasting the complex carbohydrate in the brown rice being slowly converted to simpler carbohydrate, preparing it for the next stage of digestion. The body is smart. It likes to digest slowly and patiently. Next, the complex carbohydrate that has been chewed is swallowed and goes down to the stomach. No further digestion of the carbohydrate takes place in the stomach due to stomach acid that stops the action of the salivary amylase. The chewed carbohydrate moves from the stomach to the duodenum, the passageway between the stomach and small intestine, where is stimulates the secretion of pancreatic amylase from the pancreas, further breaking down the complex carbohydrate that wasn’t broken down through chewing. This disaccharide now enters the small intestine where the enzymes lactase, sucrase and maltase, break it down into monosaccharide, single sugars, that can then be absorbed through the small intestine and released into the blood.

This is a gradual and natural process, relying on digestive patience. It’s how the body wants to digest carbohydrate, if given the chance to do it right. In today’s world the carbohydrate most widely consumed is not complex carbohydrate. It is chemically processed simple-sugar carbohydrate such as white sugar, candy, high fructose corn syrup, and dextrose. Even many so-called natural sweeteners like agave syrup, maple syrup, coconut sugar, evaporated cane juice, and others, are highly processed into simpler and concentrated sugars. And honey, long-considered by many to be the favored natural sweetener, is 100% simple sugar, pre-digested by the bees. All simple sugar bypasses the body’s need for natural and gradual complex carbohydrate digestion, since it has already been reduced to its simplest form. It travels quickly through to be released into the bloodstream. This impatient, hurry-up digestion has become the norm, and over decades of modern eating, the body has become habituated to it, though it doesn’t respond well to it. It is well-known that many physical and mental health problems today have their roots in the over-consumption of simple sugar.

One argument to this idea of “patient digestion” is that all sugar eventually ends up in the small intestine as simple sugar prior to absorption into the blood, and therefore it doesn’t matter if it started out as complex carbohydrate or manufactured simple sugar. But it’s the rapidity and the quantity of delivery of simple sugar to the blood that is the difference between consuming complex carbohydrate and processed simple sugar. And I would further clarify this by emphasizing “complex carbohydrate with its natural fiber intact,” such as whole grains, fresh vegetables, and beans, as the healthiest carbohydrate to for digestive patience and overall health. Also, when the simple sugar, fruit sugar or fructose, is consumed I suggest eating the whole fruit, with its fiber, rather than in the form of juices, concentrates, flavorings, syrups and powders. Fiber in food has long been proven to support natural digestive function (digestive patience).

There is a saying, “Biology precedes psychology.” I would adapt it and say, “Physiology precedes psychology.” If we hurry up our digestive physiology, demanding that it work faster through the consumption of simple sugar of various kinds, we will see a reflection of that outward in all kinds of  expressions of impatience. Outward behavior is influenced by what’s happening inwardly at the physiological level. The two cannot be separated.

Inevitably, all of the body’s internal organs are made to work harder by the modern diet of excess protein, fat and sugar, ultimately causing over-stimualtion of the metabolism and nervous system, giving further rise to personal and social impatience. Re-estalishing inward physiological and digestive patience, eating in a way that supports the body’s natural stability, we see outward patience being restored over time.

© 2016 David Briscoe


Olive Making (Salt Cured) by Cynthia Briscoe

Olive Making (Salt Cured)

by Cynthia Briscoe

     Oroville, CA, where I live,  claims fame as the home of the canned olive. When a woman named Mrs. Ehmann found herself widowed and penniless, she got busy and invented the canned olive, today commonly fitted as a joke by kids over their digits at the holiday table. The Mediterranean climate here in Oroville is perfectly suited to the growth of this illustrious fruit. There is even a town named Palermo nearby since it reminded the settlers of the Italian town.

Olive trees abound here, as well as abandoned orchards that gradually succumb to housing projects and apartment complexes. Some survive the dozer and provide landscaping shade in schoolyards, parks, and around homes, as they require no water during the blazing hot summers. For most folks today, the fruits are a nuisance, staining their patios and sidewalks, but for me, they are a glorious treasure longing to be acknowledged and touched by human hands.

The late fall and winter months provide an abundance of ripe olives. The colors are a rich and vibrant deep purple, almost black. There may be a few in the mix that are maroon in color. Throw in a few olive leaves and the palette of color will make your heart sing. Combine the olive picking with a picnic, children, grandchildren or a dear companion, and the flavor of your home cured olives will be even more delicious.

Salt cured olives are so incredibly simple to make that it causes one to wonder why more people don’t, especially when you view the price tag on naturally cured olives. Perhaps folks just accept Mrs. Ehmann’s version of the dark, canned olive as the only way to have an olive. Probably they have not yet tasted the rich, robust, complex flavor of salt cured olives, or experienced the contrast of cool earth seeping through the soles of your shoes, balanced by the warm sun knitting rays into the back of your sweater…or a blue sky floating cloud patterns above your head whenever you look up to reach a higher branch heavy with olives. Mix that with the sounds of children, flushing wings, birdsong and the rubbery firm sound of olives bouncing into a bucket after picking: authentically life-delicious!

 

Recipe for Salt Cured Black Olives

 2 parts olives

1 part salt

Pick ripe olives from the tree. Resist the temptation to collect fallen olives from the ground as those are more susceptible to spoilage.

Sort through the olives and pick out any remaining stems and discard any olives that show signs of insect wounding.

Weigh the olives and write down the weight.

-Take a small sharp knife and cut a slit in each olive. Place them in a bowl large enough for washing the olives. (The slit helps to leech the bitterness from the olives.)

-Cover the olives with water. Pour off any floating debris, rinse again and drain.

Weigh out the salt. You need an amount of salt that is ½ the weight of the olives. If you are doing a small amount of olives, it may be affordable to use your expensive natural sea salt. If processing a larger volume of olives, use pickling salt that has no additives or you can use inexpensive rock salt (we use this for salt baths). This unprocessed solar dried salt can be purchased at home improvement stores for $5-$6 per 35 lb. bag. You can use it in the rock form, but I like to put in in the blender and grind it up as it dissolves better during pickling.

Mix the olives and salt together.

Slip the olives into a cotton bag or old pillowcase.

Tie off the bag and hang either outside or inside. I have some hooks in the ceiling of my front porch or you can hang them inside a garage or other protected area. Keep in mind that the salt will pull dark liquid from the olives that can stain cement or walls. Be sure to put a bucket beneath the olives to catch this liquid. If you should hang the bag from a tree, keep in mind that the dark liquid is also very salty, which will kill plants. Some people say rain does not harm the olives, but if I hang them outside exposed to the elements, I make a rain jacket for them by cutting a corner from a plastic bag and slipping the rope through this small hole.

Cure for 4 to 6 weeks. Once or twice per week, mix the olives. Simply lift up on the bottom of the bag and gently mix by rolling the olives around inside the bag. After a month or so, taste the olives. When the flavor is to your liking, the olives are done. These olives will naturally have more of a bitter flavor, but the bitterness lessens with curing time.

Remove the olives from the bag and quickly rinse off excess salt. Drain well. Perhaps spreading out in a single layer may be a good idea if you are storing them long term.

-These olives are delicious to me just like this, but usually I dress them with herbs and olive oil, and store them in jars in a cool place for 3-6 months. They will keep a year or longer in the fridge.

– To dress the olives toss with enough organic olive oil to coat them. Fresh or dried herbs may be added such as rosemary, thyme, or oregano. I found that fresh garlic tends to grow mold, so if you like garlic add it to a smaller amount of olives and store in the refrigerator.

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Raspberry Sorbet with Heart-Shaped Chocolate Chip Cookies

 

Raspberry Sorbet & Heart-Shaped Chocolate Chip Cookiess

SORBET INGREDIENTS

3 cups frozen raspberries
a small pinch of lemon zest
1 1/2 cups brown rice syrup (or 1 cup amber agave syrup)
1/2 cup water
(if using the 1 cup of agave, use 1 cup water)

 

INSTRUCTIONS

(Prepare your ice cream maker in advance.)

  1. Combine rice syrup (or agave), and water in saucepan over medium heat. Cook over medium heat until flavors blend – about 10 minutes.
  2. Strain and set aside to cool slightly. You want it to be warm, but not boiling.
  3. When cooled, combine your liquid and frozen raspberries in a blender or food processor.
  4. Pulse until the mixture is very smooth.
  5. Strain the raspberry mixture through a fine mesh strainer to get out all seeds and remaining solids. This will take a little effort. It helps to push mixture through with a rubber spatula.
  6. Mixture should be cool from the frozen raspberries, but if it is warm, put in the the refrigerator to cool for an hour.
  7. Once the mixture is cooled, start up the ice cream maker and add in the mixture with the pinch of lemon zest.
  8. Once your sorbet becomes the consistency of soft serve, you’re done.
  9. Serve immediately, or freeze overnight in an airtight container for a more solid sorbet.

 

Heart-Shaped Chocolate Chip Cookies

There are dozens of vegan cookie recipes on the internet, including chocolate chip ones. Just shape each into a heart before baking.

Here is one of our chocolate chip cookie favorites, with a shout out of thanks to Christina Pirello….

 

 


WHOLE GRAINS: Buckwheat Salad Can Reduce Heat. What?

Buckwheat Salad

There’s been a long-standing prejudice toward buckwheat in the macrobiotic teachings. This is unfortunate as buckwheat can be a very nice addition to one’s whole grain repertoire. The macrobiotic view of many over the last 15 years has maintained a stubborn stance that buckwheat will make a person “too yang.” And since so many have developed a fear of being too yang, buckwheat is avoided.

There is also the view that buckwheat is an exclusively cold weather grain since it is a favorite in Russia. “Buckwheat makes you yang and hot!” the macrobiotic counselor admonishes. As a result, it seems to me that the macrobiotic view has been unnecessarily one-dimensional when it comes to buckwheat.

In Traditional Chinese Medicine, on the other hand, buckwheat is used to remove excess heat from the body. In Japan cool buckwheat (soba) noodles are used during the hottest and most humid days of the year to reduce heat and excess dampness in the body.

If you’ve ever cooked whole buckwheat, you saw how much faster it absorbs water compared to all other whole grains. It has a water-absorbing nature. This can be useful for anyone who tends to pool excess dampness internally. This excess dampness can make one feel quite miserable on hot and humid days, because the moisture in the body that normally evaporates through the skin can’t, due to the excess moisture in the humid air. Eating some buckwheat or soba noodles can help.  I don’t suggest that buckwheat is to be eaten three times daily for weeks on end. Just try it once. If it makes you feel hot, OK, then you won’t want to use it in hot weather. On the other hand, it might help you feel better in hot weather. You have to find out for yourself.

Usually buckwheat dishes served in hot weather are served at room temperature, not hot.

A favorite recipe of mine for a hot weather buckwheat dish is Buckwheat Salad. It is served at room temperature or, if you prefer, slightly chilled.

Buckwheat Salad

Yield: 5 to 5½ cups

3 cups cooked buckwheat groats (pre-cook in
water and sauerkraut juice)
pinch of sea salt
2 Tbsp finely chopped parsley
1 cup steamed, chopped kale or leftover leafy greens
1 cup chopped, drained sauerkraut
½ cup red cabbage, thinly sliced, blanched and sprinkled with
¼ tsp brown rice vinegar to brighten and preserve the color
¼ to ½ cup soy sauce
1 tsp ginger juice

Sauté finely chopped parsley in a very small amount of water. Mix the parsley with the buckwheat. Mix in the steamed, chopped kale and chopped sauerkraut. Mix the soy sauce and ginger juice, pour over the buckwheat salad, and mix in.


CONDIMENTS: Dandelion Oily Miso

Dandelion Oily Miso

Dandelion Oily Miso

beneficial to the liver and gall bladder,  builds red blood cells

4 cups dandelion greens chopped into 1/4 inch piece
1 Tablespoon sesame oil
1 Tablespoon barley miso

1.  Wash dandelion, drain and cut into small pieces.  Separate roots and greens if using the whole plant.

2.  Warm oil in a heavy skillet.

3.  Add dandelion roots first, then greens. Sauté the roots first until golden, then add the chopped greens, cooking until the color turns bright green.

4.  Add miso on top of dandelion green.  Stir with a spoon or chopstick, breaking up miso into smaller sections until it melts into the dandelion.

5.  Shut off flame and place in a small serving bowl.

6.   Serve a rounded teaspoon on top of rice cream porridge or other grain.


DESSERTS: Lemony Apple Pudding

Lemony Apple Pudding

3 cups organic applesauce

1 cup organic apple juice

3 Tablespoons kuzu

1/2 teaspoon grated lemon zest

1 teaspoon vanilla

1/8 teaspoon sea salt

1/4 cup currants

1/3 cup roasted and coarsely chopped almonds

  1. Bring applesauce and sea salt to a boil,  covered.  Take care when removing the lid as the thick, hot applesauce will “sputter” out of the pot.  Use the lid as shield to protect your face when opening the pot.
  1. Dissolve kuzu in apple juice.  Stir into applesauce, cooking over low flame until kuzu turns clear.
  1. Turn off heat and stir in lemon zest and vanilla.
  1. Ladle into individual serving cups and garnish with currants and chopped roasted almonds.

 

 

 

 

 

 

 

 

 

 

 


CONDIMENTS: Gomasio (Gomashio)

Gomasio (Gomashio)

1 cup plus 2 Tablespoons sesame seeds

1 Tablespoon sea salt

1. Place sesame seeds in a bowl and cover with water.  Pour off the seeds that float to the top into a fine mesh strainer.

2. Repeat, covering with water and pouring out the seeds suspended in the water, somewhat like panning for gold.  Continue adding water and pouring off seeds until just a few are left in the bowl.  Check these last seeds for stones or pieces of sand.  If there are more than two or three pieces of sand or stones, repeat this washing process again.

3. Drain the seeds in the strainer.

4. Heat a skillet and roast the salt, stirring, until the salt is dry and loose.  The color may darken slightly.

5. Place the roasted salt in the suribachi and grind.  Periodically, brush the salt out of the grooves of the suribachi with stiff bristled pastry brush.  Continue grinding until the salt feels powdery and not “grainy”.

6. Dry the sesame seeds before roasting.  Place in a heavy skillet or Dutch oven over a medium flame.  Stir continuously with a wooden spoon, drying until the seeds no longer stick to the wooden spoon.

7. Heat a stainless steel frying pan over a medium flame.

8.   Cover the bottom of the pan with a thin layer of sesame seeds.  If the seeds start popping out of the pan and all over the stove top, reduce the heat.

9. Place a lid on the pan.  Shake the seeds in the pan in a back and forward motion similar to popping corn.  The seeds are done when you can crush a few seeds easily between the thumb and fourth finger.

10.  Pour the finished seeds into the suribachi with the ground sea salt.  Continue roasting the seeds as described above until all the seeds are roasted.

11.  Grind the seeds in the suribachi with the sea salt until about 2/3 of the sesame seeds are crushed.

12.  Serve a sprinkling on grains as a condiment.  Gomashio may be stored in an air-tight jar for about two weeks for maximum flavor and freshness.


CONDIMENTS: Watermelon Rind Condiment

Watermelon Rind Condiment

Here’s a novel way to make use of those otherwise discarded watermelon rinds.
One of the principles of macrobiotics is “no waste.” This recipe let’s us put it into action.

2 cups diced watermelon rind (white part with the outside skin trimmed off)

1 tablespoon sesame oil

1 tablespoon barley miso (or to taste)

1.  Cut away the outer green skin of the watermelon.  Dice the white part into 1/2″ cubes.

2.  Warm the oil in a cast iron skillet.

3.  Add the watermelon rind.  Saute 2-3 minutes over medium high flame.

4.  Add miso.  Mix in until the miso melts.

5.  Cover pot with a lid and cook until the watermelon rinds are semi soft.

6.  Serve as a condiment for grain, bread, or pasta.


CONDIMENTS: Pumpkin Seed Sprinkle

Pumpkin Seed Sprinkle

1/2 pumpkin seeds

1/2 cup tightly packed dulse (yields about 1/4 cup

powdered dulse)

1.  Unfold dulse and check for sea shells and stones.

2.  Spread dulse on a cookie sheet and bake at 350? for 10 to 15 minutes, or until dulse can be

crushed easily.

3.  Place pumpkin seeds on another cookie sheet and bake at the same time for 10 to 15 minutes.

4.  Stir once after 5 minutes so the seeds bake evenly.  The seeds are roasted when they puff out and

are slightly golden.

5.  Place dulse in a suribachi and grind to a fine powder.

6.  Add roasted pumpkin seeds to the powdered dulse and grind with the pestle until about 2/3 of the

seeds are crushed.

7.  Serve over grains, porridge or creme soups.


VEGETABLES: A Simple & Delicious Pressed Salad

A Simple & Delicious Pressed Salad

Chinese Cabbage (napa cabbage), shredded or sliced thin

Red Radishes, cut into thin rounds

Sea salt

1. Wash and slice vegetables into very thin slices.

2. In a large bowl, mix vegetables and add about 1/2 teaspoon of sea salt per cup of chopped vegetables.

3. Mix gently by hand.

4. Transfer to a salad press and apply pressure to the press. If a press is not available, leave in a bowl and

place a small plate that fits inside the bowl, adding a weight on top of the plate.

5. Let the vegetables sit for 30?60minutes or more (depending on the vegetables, harder vegetables take

longer, leafy vegetables take less time) or until water is expelled from the vegetables.

6. If the vegetables taste too salty, quickly rinse under water.

7. Serve plain, with lemon juice, rice vinegar, or umeboshi vinegar.

• Nice pressed salads include: mustard greens or radish greens, chopped finely and pressed for 30 minutes; cabbage leaves, finely chopped, layered with sea salt, and pressed for 30 min­utes; carrots, grated, shredded, or cut into matchsticks, pressed for 30 minutes.

•   Ingredients may be pressed longer, up to a couple of days, to make light pickles.

• Brown rice vinegar, umeboshi vinegar, or shoyu may be used for variety in the press­ing instead of salt.


VEGETABLES: Watercress with Sesame & Shiso

2 bunches of watercress

1 Tablespoon minced pickled shiso (the dark leaves in the umeboshi jar)

2 Tablespoons chopped roasted sesame seeds

1 sheet of nori, torn in 1/2 inch pieces

Pot of boiling water

1.     Bring about 2 to 3 inches of water to boil in a cooking pot.

2.     Wash, clean and drain watercress.

3.     Place 1 bunch of watercress in the pot of rapidly boiling water.

4.     Cook about 5 to 7 minutes until watercress is tender but still bright green.

5.     Remove from water, drain and allow to cool.  Cook the second bunch of watercress.

6.     Squeeze out some of the extra water from the cooked watercress.

7.     Cut in 1/2 inch pieces and toss with the chopped shiso and half of the sesame seeds.

8.  Arrange in a mound on a serving dish.  Garnish with the remaining chopped, toasted sesame seeds and the pieces of nori.  Eat immediately.


VEGETABLES: Turnips with Miso & Snowpeas

Turnips with Miso & Snowpeas

3 – 5 small firm turnips cut from top to bottom into 1″ thick wedges

Handful of snow peas

2-3 teaspoons barley miso

Water

1.  Place turnips in a saucepan, adding about 1/2″ water to the bottom of the pot.

2.  Cover with a lid.

3.  Bring to a high boil, and then reduce flame to a medium low.

4.  Cook for 5 to 10 minutes or until just tender.

4.  Snap off stem end of each snow pea and remove “strings”.

5.  Dilute miso in a little water and spoon over the top of the turnips.

6.  Place snow peas on top of turnips.

7.  Shut off the flame and cover with the lid, allowing the heat from the turnips to cook the snow peas

just until they turn bright green, but are still a little crunchy.  Remove the lid.

8.Serve immediately.


SEA VEGETABLES: Wakame-Cucumber Pressed Salad

Wakame-Cucumber Pressed Salad

1 medium cucumber cut into thin quarter moons

(If waxed, peel the cucumber first)

1 inch of dried wakame, soaked until soft (about 5

minutes)

1/4 tsp. sea salt

1/2 tsp. umeboshi vinegar (ume su)

  1. Mix all ingredients and place in a salad press or in a small crock with a plate and a weight on top. The weight can be a filled jar.
  1. Allow the ingredients to press for 30-60 minutes.
  1. Remove weight.
  1. Mix up ingredients. Serve

SEA VEGETABLES: Arame and Onions with Lemon-Ginger Zip

Arame and Onions with Lemon-Ginger Zip

2 cups dry arame

2 medium or 1 large yellow onion,  sliced into half moons

1 teaspoon light sesame oil

pinch sea salt

2-3 tablespoons shoyu (natural soy sauce)

Rinse the arame, drain and allow to sit until soft. Do not let the arame soak in water.

Cut yellow onions into thin half moons.

Heat sesame oil in a large skillet.

Sauté onions for 5-10 minutes or until transparent.

Layer the softened arame on top of the onions. Add enough water to cover the onions and arame.

Bring to a boil, reduce flame, and simmer for 30-40 minutes.

Add shoyu (natural soy sauce). Cover and continue cooking for another 10 minutes.  A few minutes before the cooking is finished add 2 teaspoons of ginger juice from freshly grated ginger, and 1/2 teaspoon of lemon zest (grated lemon peel). Cover pot and continue to cook for a few more minutes or until all liquid has cooked away.

Mix arame and onions together. Serve.


WHOLE GRAINS: Barley-Vegetable Salad with Ginger Sauce

 Barley-Vegetable Salad with Ginger Dressing

3 cups leftover cooked barley

½ cup carrots, diced

¼ cup celery, diced

¼ cup red onion, diced

¼ cup red radish, halved and thinly sliced

¼ cup sweet corn, removed from the cob

¼ cup green peas or green beans

5 shiitake mushrooms, soaked and diced

½ cup cooked chickpeas

¼ cup seitan, diced

Water

1. Place the cooked barley, chickpeas, red onion, red radish, celery, seitan and chick­peas in a mixing bowl.

2. Place a small amount of water in a saucepan and bring to a boil.

3. Boil the sweet corn for 1½ minutes, the carrot for 1½ minutes, and the green peas or green beans for 2 to 3 minutes.

4. Place in the mixing bowl.

5. Place ½ inch water in a saucepan and season with tamari soy sauce for a slightly salty flavor.

6. Place the shiitake mushrooms in the saucepan, cover, and bring to a boil.

7. Reduce the flame to medium?low and simmer for about 10 min­utes until tender.

8. Remove and drain.

9. Add the shiitake to the other ingredients in the mixing bowl.

10. Set the cooking water aside and use for soup stock.

 

Tamari?Ginger Sauce

1 Tbsp. tamari soy sauce

¼ to ? tsp. ginger juice

½ to 2/3 cup water

1. To prepare the dressing, place the tamari soy sauce and water in a sauce­pan and heat.

2. Turn off the flame, and add the ginger juice, and mix.

3. Mix the barley and vegetables in the mixing bowl.

4. Pour the tamari?ginger dressing over the barley salad just before serving. Place in a serving dish.


DESSERTS: Lemony Applesauce Pudding

Lemony Applesauce Pudding

3 cups organic applesauce

1 cup organic apple juice

3 Tablespoons kuzu

1/2 teaspoon grated lemon zest

1 teaspoon vanilla

1/8 teaspoon sea salt

1/4 cup currants

1/3 cup roasted and coarsely chopped almonds

  1. Bring applesauce and sea salt to a boil, covered.  Take care when removing the lid as the thick, hot applesauce will “sputter” out of the pot.  Use the lid as shield to protect your face when opening the pot.
  1. Dissolve kuzu in apple juice.  Stir into applesauce, cooking over low flame until kuzu turns clear.
  1. Turn off heat and stir in lemon zest and vanilla.
  1. Ladle into individual serving cups and garnish with currants and chopped roasted almonds.

WHOLE GRAINS: Millet and Chickpeas Salad

Millet and Chickpeas Salad

(using leftover millet and chickpeas)

3 cups cooked millet

1 cup cooked chickpeas

½ cup red onion, diced

½ cup green peas, shelled

¼ cup carrot, diced

1 Tbsp burdock, diced

½ cup sweet corn, removed from cob (or ½ cup frozen organic corn)

1 Tbsp chives, scallion, or parsley, chopped

3 umeboshi plums, pits removed

3 Tbsp organic roasted tahini

1 Tbsp onion, finely grated

¾ cup water

1. Place the millet, chickpeas, and red onion in a mixing bowl.

2. Blanch the green peas for 2 minutes in boiling water.

3. Remove, drain, and place in the mix­ing bowl.

4. Blanch the carrot for I minute, the burdock for 2 minutes, and the sweet corn for             1 ½ minutes.

5. Place in the mixing bowl.

Dressing:

1.Grind the umeboshi plums in a suribachi until it becomes a smooth paste.

2. Add the tahini and grind again until evenly mixed with the umeboshi.

3. Add the onion and grind.

4. Slowly add the water, pureeing constantly until the dressing is smooth and creamy.

5. Pour the dressing over the millet salad ingredients and mix thoroughly.

6. Place in a serving bowl.

7. Garnish with chopped chives.



DESSERTS: Cherry Kanten (“Macro Jell-O”)

Cherry Kanten (“Macro Jell-o”)

1 quart Knudson’s Cherry Cider or 1 quart unfiltered apple juice

4 heaping Tablespoons agar flakes

3 cups bing cherries

1/4 teaspoon sea salt

1 heaping Tablespoon kuzu

1/2 cup water

  1. Pour juice into a cooking pot and add the agar flakes.  Stir and allow to rest for 10-15 minutes.
  2. Slowly bring the ingredients to a simmer.
  3. Add sea salt.
  4. Continue simmering with a lid on the pot, slightly ajar so the juice doesn’t boil over.
  5. Cook an additional 20-30 minutes or until the agar flakes are completely dissolved.
  6. To prepare cherries, wash and pull off stems.  Pit the cherries by holding a cherry in one hand and pushing the pit out with the blunt end of a chopstick.
  7. In a small bowl, dissolve the kuzu in the water.
  8. Slowly add the kuzu to the simmering juice, stirring continuously until the kuzu cooks and turns clear.
  9. Pour the kanten in a 9 X 13 pan.

10.  Add the pitted cherries and allow to cool until the agar sets up.


DESSERTS: Amasake (Amazake) Pudding

Amasake (Amazake) Pudding


Amasake (Amazake) is a naturally sweet rice beverage sold in many natural
foods stores. Be sure to check the label so that you get the kind with no added sugar.

4 cups amasake

6 tablespoons kuzu

Water for diluting kuzu

A few toasted sesame seeds or roasted chopped almonds for garnish

1.  Place amasake in a pot. Stir and slowly bring to a boil.

2.  Place the kuzu in a small bowl and cover with water.  Stir with your fingers until you can feel the kuzu lumps are dissolved.

3. Pour a trickle of diluted kuzu into hot amasake, stirring continuously with a whisk to avoid lumps.

4. Continue stirring until the kuzu is cooked.  The starch turns from a milky white to a more clear consistency.

5.  Spoon into a dessert cup and garnish.


TOFU, TEMPEH & OTHER PROTEIN: Tempeh with Vegetables & Sauerkraut

Tempeh with Vegetables & Sauerkraut

This recipe is especially nice during colder weather. It is warming and energizing. If you prefer, it can be made in a regular pot. Add an additional 15 minutes to the cooking time.

1 inch of water in the bottom of the pressure cooker

1 block of tempeh

Sesame oil for frying tempeh.

1 medium onion, trimmed, peeled and cut into eighths

1 medium turnip, cut into eighths

1 large carrot, cut into wedges

¼ head of green cabbage, cut into 2 inch pieces

1 cup sauerkraut

1 level teaspoon sea salt

Soy sauce to taste

  1. Put 1 inch of water in the bottom of your pressure cooker.
  2. Add enough oil to a skillet to coat the bottom after the skillet warms up a little.
  3. Fry the tempeh over medium heat until the bottom is golden.  Take car not to scorch.  It cooks fairly quickly.  Flip the tempeh and cook on the other side until golden.  You may have to add a little more sesame oil.  Drain on paper.  Cut the block into quarters and then cut each quarter diagonally into 2 triangles.
  4. Place the tempeh in the pressure cooker with water and then layer the vegetables in the above order, ending with the sauerkraut on top.
  5. Sprinkle the salt on top.
  6. Place the lid on the pressure cooker and bring up to pressure.
  7. Reduce the heat to a medium low.
  8. Cook for 5 minutes.
  9. Place the pressure cooker in the sink and run cold water over the top to bring the pressure down quickly.
  10. Open the pressure cooker.  If additional seasoning is desired add soy sauce.
  11. Serve.

TOFU, TEMPEH & OTHER PROTEIN: Savory Seasoned Dried Tofu

Savory Seasoned Dried Tofu


Dried tofu is the most concentrated source of protein of all soy foods. This type of tofu can be used in a number of dishes.  It is especially delicious as an ingredient in rolled sushi or added to pasta salad.

Dried tofu is not commonly available in natural foods stores, and when it is, it is often old and rancid. It should not be a yellow color. Instead it should be a light beige if it is fresh. In our opinion, the very best quality is sold by Gold Mine Natural Foods at www.goldminenaturalfoods.com or 1-800-475-3663.

Ingredients:

8 pieces of dried tofu

1 ½ level teaspoons sea salt

2 rounded Tablespoons granulated onion powder

¼ cup brown rice syrup

1 Tablespoon soy sauce

Water

  1. Soak the dried tofu a minimum of 30 minutes.  If possible the texture s better soaked longer or even overnight.
  1. Stack two or three pieces of soaked tofu and squeeze between the palms of your

hands to remove excess water.

  1. Cut each piece in half thickness wise, then stack and cut into ¼ inch strips across

the narrow width of the tofu.

  1. Place all the ingredients in the pressure cooker (may also be cooked in a regular

pot) with enough water to cover the tofu.

  1. Bring to a simmer.
  1. Place the lid on the pressure cooker and bring to full pressure.
  1. Reduce the heat to a medium low and cook for 30 minutes.
  1. Bring down the pressure n the cooker.  Remove the lid and cook away the liquid.
  1. When the liquid gets low, place a flame tamer under the pot and use a low flame, taking care not to scorch at the end of cooking.
  1. Shut off heat when there is just a thin layer of liquid left in the bottom of the pot.

TOFU, TEMPEH & OTHER PROTEIN: Summer-Style Tofu

Summer-Style Tofu

1 one pound block of tofu

2 or 3 scallions sliced into thin rounds

1 Tablespoon bonita fish flakes (optional)

2 teaspoons finely grated ginger

Soy sauce to taste

3 inches of boiling water

1.  Bring water to a rolling boil.

2.  Cut block of tofu in half and place in boiling water. Return water to a full boil and shut off flame.

3.  Shut off flame and let tofu rest in hot water for 5 more minutes.

3.  Remove tofu blocks from water.  Drain.

4.  Cut each half into halves again. And cut each section into two triangles.

5.  Arrange 2 triangles in small bowl..

6.  Garnish with soy sauce, scallions, 1/4 teaspoon ginger pulp and a sprinkling of bonita flakes.

7.   Serve immediately.


BEANS: Lentils with Vegetables

Lentils with Vegetables

2 cups green lentils

1 strip of kombu, 2-3 inches long, soaked and diced

1 cup spring or well water for soaking kombu

1 quart spring or well water

2 cups diced onion (about 2 medium onions)

1 ear of sweet corn (or 1 cup of frozen organic corn)

1 tablespoon chopped parsley

1 teaspoon sea salt

1. Place the lentils in the bowl and wash them. Set them aside to drain.

2. Wipe both sides of the kombu with a clean, damp sponge. Place it in a bowl with I cup of water and let it soak for 3-5 minutes. Remove, place it on the cutting board, and dice. Save the soaking water.

3. Peel and wash the onions and then dice them into large pieces.

4. Remove the husk from the ear of corn and wash the corn under a stream of cold water. Place it on the cutting board and remove the kernels with the vegetable knife. Set them aside.

5. Wash the parsley under a stream of cold water, chop it very fine, and set it aside.

6. Place the kombu, onions, lentils, and water, including the kombu soaking water, in a pot. Bring to a boil, place the lid on the pot, and reduce the flame to medium?low.

7. Cover and simmer on a medium?low flame for 45 minutes. Then add the corn kernels and sea salt. Cover and simmer for another 10?15minutes.

8. Remove the lid, add the chopped parsley, and cook, uncovered, for another 3?5 minutes. Remove from the pot and place in a serving bowl.


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