Healthful way of life suggestions
Since every bite of food you eat affects your blood quality, thinking and overall health, it is important to be mindful of what you do eat. Consider adding soups such as miso, nabe, bean or other vegetable soups to your diet on a regular basis. Also, whole grains such as brown rice, oats, millet, barley, quinoia, amaranth and corn are essential for good health. Beans and bean products such as azuki, garbanzo, lentils, lima. pinto, tempeh and tofu are a rich source of protein and calcium. Vegetables to include are onions, carrots, turnips, rutabega, parsnips, diakon, red radish, butternut and kabocha squash, broccoli, cauliflower, cabbage, brussel sprouts, kale, collard greens, bok choy, celery, lettuce and cucumber. Sea vegetables like nori, wakame, kombu, arame, hijiki also are a rich source of minerals. Fresh fruits are especially high in phyto-nutrients and a great source of fiber such as blueberries, strawberries, apples, pears, citrus, avocado, etc. Do choose organic foods and chew very well.
The following are some delicious and healthful recipes to enjoy.
Here's to your health!
Diane Addison
Fresh Organic Hummus
by Diane Addison
1 1/4 cups organic dry garbanzo beans (chick peas)
spring or filtered water
1" piece kombu sea vegetable
5 cloves fresh garlic, minced
1/2 cup freshly squeezed lemon juice
2 teaspoons sea salt
1 cup tahini (sesame puree)
1/8 to 1/4 teaspoon cayenne pepper
First, soak the beans in 3 cups water for 6 - 8 hours. Discard the soaking water and rinse the beans in a strainer. In a stainless steel pressure cooker, add the kombu, the drained beans, and 4 cups water. Bring to a boil, remove the foam that will appear with a skimmer and continue to boil on medium for 5 minutes. Add the lid to the pressure cooker and seal. Turn the flame to high until it comes to full pressure. Then reduce the flame to simmer and cook an additional 35 - 40 minutes. Remove from heat and let the pressure come down completely. Remove the lid and check to see if the beans are soft. If not, then cook a little more. If they are soft, then add a 1/2 teaspoon of sea salt, and simmer for 3 additional minutes. Remove the beans from the pot reserving the broth and let cool. Meanwhile, puree the garlic, 1 1/2 teaspoon sea salt, lemon and cayenne in a food processor or blender until smooth. Add the beans, 1/2 cup of the broth and puree until smooth. Finally, add the tahini and puree for 1-2 minutes. If you like a thinner hummus, add more broth. If you like thicker hummus add less broth. Serve with pita bread, cucumber or hearts of romaine lettuce, etc. Enjoy!
Noodle Casserole
by Diane Addison
1 lb. brown rice udon noodles
water
2 tablespoons olive oil
1 onion, diced
sea salt
2 cloves garlic, minced
2 carrots, diced
2 ears of corn, kernels removed
2 cups kabocha or butternut squash
1/4 cup basil leaves, minced
2 tablespoon fresh thyme, minced
2 cups broccoli flowerets
1 lb fresh firm tofu
2/3 cup tahini
1/2 cup mellow white miso
Cook noodles in boiling water until tender. Drain and set aside. In a large skillet or wok add 2 tablespoons olive oil, Saute the onion, add a 1/2 teaspoon sea salt, then the garlic, carrots, corn, squash, basil and thyme until tender. Boil or steam the broccoli in lightly salted water until bright green. Set aside. In a blender, puree the tofu, tahini, miso, 1/2 teaspoon sea salt and water to thin (about 1/2 cup). In a large mixing bowl, fold together the noodles, sauteed vegetables, broccoli and all but 1 cup of the tofu cream. Add a thin layer of olive oil to a large glass baking pan. Add the noodle mixture and spread evenly. Now spread the remaining tofu cream over it and smooth evenly. Sprinkle with neat rows of paprika and bake in a pre heated oven at 350 degrees for 30 -35 minutes or until lightly golden. Enjoy!
Sauteed Tofu with Broccoli and Shiitake
by Diane Addison
1 lb firm organic tofu, cubed
1 bunch broccoli
4-6 shiitake mushrooms, soaked and sliced
1 tablespoon toasted sesame oil
1 onion, sliced
2 scallions, sliced on a diagonal
1/2 teaspoon juice from grated ginger (optional)
1 tablespoon mirin
1 tablespoon tamari or shoyu soy sauce
sea salt
Cut the stems off the broccoli and trim off the tough outer layer. Slice on a diagonal then julienne them and set aside. Boil the flowerets in lightly sea salted water until tender. Remove and set aside. In a wok or large skillet add the oil. Heat for a moment and add the onions and pinch of sea salt. Saute until translucent. Add the shiitake mushrooms and saute 3 minutes. Then add the broccoli stems, the scallions, 1/4 teaspoon sea salt and saute for 3-5 minutes more. Add the tofu, broccoli flowerets, ginger, mirin and soy sauce. Cook an additional 3 minutes and serve. Enjoy!
Roasted Garnet Yams
By Diane Addison
4 garnet yams, sliced in 1" thick rounds
2 T olive or safflower oil
2 T pure maple, blue agave or brown rice syrup (optional)
1 teaspoon fresh ground cinnamon
1/2 teaspoon sea salt
Pre heat oven to 375 degrees F. In a bowl, whisk together the oil, syrup, cinnamon and salt.
In one or two large glass baking pans, toss together the yams and the dressing.
Arrange yams in a single layer. Bake for 30 - 35 minutes until tender and caramelized.
Brown Rice Nori Rolls (Vegetarian Sushi) with Tangy Dipping Sauce
by Diane Addison
2 cups organic short grain brown rice
1/4 teaspoon sea salt
4 cups spring or filtered water
1 Hass avocado
1 cucumber, sliced in strips
4 scallions, thinly sliced
1/4 cup ginger pickles
1/4 teaspoon umeboshi plum paste per roll
2 tablespoons sesame seeds, lightly toasted
wasabi
1 package tempeh, sliced into long strips
1 tablespoon olive oil
tamari or shoyu soy sauce
1/2 teaspoon toasted sesame oil
mirin
toasted sushi nori
This is a wonderful dish to prepare for family and friends. It also packs well for lunches. Most of all, it tastes delicious. This recipe calls for short grain brown rice which is actually the most nutritious of the grains because it has the best balance of minerals, protein and complex carbohydrates. It is unpolished with only it's tough outer husk removed.
1. First you will need to cook the rice. It is best to wash and then soak the rice in filtered water first for 4-8 hours. This step makes the rice easier to digest. Place 2 cups of rice and 4 cups of water is a heavy saucepan. Cast iron-enamel or heavy gage stainless steel works best but I do not recommend cooking with aluminum. Let soak then add 1/4 teaspoon sea salt to the rice, bring to a boil and then simmer on the lowest flame possible for 45 minutes. After it has cooked, remove from heat, stir and leave covered 20 minutes. Then transfer the rice into a large glass bowl. Add in 2 tablespoons of mirin and gently mix with a wooden paddle. Let cool completely before making the rolls.
2. Prepare the fillings. In a heavy skillet, add 1 tablespoon olive oil, heat for a moment and then add the tempeh, sliced in 1/2" thin strips. Sprinkle a little sea salt over it and brown on both sides, which should take 3-4 minutes on low for each side. Place in a dish and sprinkle with a little soy sauce while it's still hot. Tempeh is delicious, nutty flavored soy-patty made from cultured, whole soybeans. Rich in protein, vitamin B-12 and is very easy to digest. Prepare cucumber, avocado, scallions and set them in separate dishes. Just a note, I highly recommend using organic produce, grains, etc for the best taste and nutrition whenever possible. Pesticides are toxic to the body, especially to the reproductive system.
3. For the dipping sauce, in a small bowl, whisk together 4 tablespoons of soy sauce, 1 tablespoon mirin, 1/2 teaspoon toasted sesame oil and wasabi (to taste). Place a small amount in individual dishes.
4. Ready to roll! Place a sheet of nori on a cutting board with the shiny side down. Take about 1/2 cup of the rice and place it on the end closest to you. Flatten it evenly then spread 1/4 teaspoon of the umeboshi plum paste over the rice. Then sprinkle on toasted sesame seeds, layer the slices of avocado, cucumber, scallions, ginger pickles and the tempeh. Carefully roll tightly, Moisten the far end of the nori with water to make a seal. Slice in 1" pieces and arrange on a large plate or individual plates for each person. You can add a combination of the above mentioned ingredients or just one at a time. Enjoy in good health!
Hearty Vegetable Miso Soup
by Diane Addison
6 cups water
4 dried shiitake mushrooms, soaked and sliced
2" piece of wakame (sea vegetable), soaked and diced
1 onion, sliced
1 carrot, julienne sliced
1 cup napa cabbage, sliced
1 cup bok choy, sliced
kernels from 1 ear of fresh corn
1/2 teaspoon sea salt
1 cup firm tofu, cubed
2-3 Tablespoons light miso
1 scallion, thinly sliced
Add the water, shiitake mushrooms, bare corn cob (for extra flavor) and the wakame to a 2 quart saucepan. Bring to a boil and simmer 10 minutes. Add the remaining vegetables with sea salt and simmer 10-15 minutes. In a small bowl, place the miso and some of the soup broth and stir until dissolved. Remove the corn cob and scrape the extra kernels off the cob with the back of a knife into the soup. Add the miso to the soup with the cubed tofu and simmer just for 1 minute. Do not boil after the miso is added. Garnish with scallions.
Lentil Stew with Parsley, Sage, Rosemary and Thyme
by Diane Addison
2 cups dry green lentils
7 cups water
1" piece kombu sea vegetable
2 Tablespoons olive oil
1 onion, diced
3-4 carrots, diced
2 stocks celery, diced
1 teaspoon sea salt
1/4 finely chopped Italian parsley
2-3 sage leaves, finely chopped
1 teaspoon fresh rosemary, finely minced
1 teaspoon thyme leaves, minced
1 - 2 Tablespoons shoyu soy sauce
1 scallion, thinly sliced
In a 3 qt pot, add the kombu, lentils and water. Bring to a boil and simmer uncovered for 5 minutes. Remove any foam that may appear. Cover and simmer for 10 - 15 minutes more. Meanwhile, saute the onion with the olive oil in a large skillet or in a 4 qt. pot until translucent. Just after adding the onions, add a pinch of sea salt. This helps to release the natural juices from the onions and also brings out their sweetness. Then add the carrots, celery, fresh herbs and sea salt and saute until tender. Finally, add the cooked lentils and shoyu soy sauce to the vegetables and simmer for 5 additional minutes, adding more water if necessary. Garnish with scallions. The herbs are optional. If using dried herbs instead of fresh, a much smaller amount is required. Enjoy!
Millet Shepherd's Pie
by Diane Addison
3 medium onions, diced
3 tablespoons olive oil
1 head of cauliflower, cut into 1" flowerets
2 cups millet
sea salt
10 dried shiitake mushrooms, soaked and sliced
1 large bok choy or 3 baby bok choy
1 tablespoon unbleached pastry flour (optional)
2 lbs. seitan, sliced
4 tablespoons shoyu soy sauce
1" piece wakame sea vegetable, soaked and diced
1 teaspoon grated fresh ginger
3 tablespoons kuzu
2 scallions, thinly sliced
This is a delicious and hearty vegetarian entree made with millet, which is a highly nutritious whole grain, vegetables and seitan, which is grain based and very high in protein. There are two layers of millet with the filling in between and topped with a shiitake-onion gravy.
1. Millet. In a large heated pot or heavy skillet, add 1 tablespoon oil, 1 onion, 1/4 teaspoon sea salt and saute for a few minutes. Add the cauliflower and 2 cups millet. Saute 3-4 minutes on low heat then add 6 cups water and 1 teaspoon of sea salt. Stir once then simmer covered for 20-25 minutes until the water evaporates and the millet is soft. When it is finished cooking, stir gently and keep covered until ready to assemble.
2. Filling. In a large skillet, saute1 onion with 1/4 teaspoon of sea salt and 1 tablespoon oil for a few minutes. Next, add half of the shiitake mushrooms, ginger and the white part of the bok choy. Saute 5 minutes. Then add the sliced seitan, the bok choy leaves, 2 tablespoons shoyu, stir, then simmer covered for 5 minutes. For the glaze, take 1 heaping tablespoon of kuzu, dissolve it in 1/4 cup cold water and add it to the filling mixture. Stir for a few minutes until it makes a nice glaze.
3. Gravy. Finely mince an onion with a pinch of sea salt and saute with 1 tablespoon oil. Add 1 tablespoon of flour and the remainder of the shiitake mushrooms and saute a few minutes. Meanwhile, in a small saucepan add 5 cups water and the wakame. Bring to a boil then simmer 5 minutes. Add the broth to the sauteed onions and shiitake mushrooms mixture along with 2 tablespoons of shoyu. Simmer for an additional 5 minutes. Now, to thicken the gravy, dissolve 2 heaping tablespoons kuzu in 2 tablespoons cold water and add it to the gravy. Stir until it comes to a boil and thickens.
4. Assembly. Take a large casserole dish or rectangle glass baking dish and add half the millet to the bottom and spread evenly. Then add the filling over the millet and spread evenly. Then add the remaining millet as the topping and smooth evenly. Finally, pour the gravy on top. Garnish with sliced scallions. Enjoy!
Tangy Sesame Tahini Dressing
by Diane Addison
1/3 Cup sesame tahini
1/3 Cup spring water
1 Tablespoon light miso
1 Tablespoon umeboshi plum paste
Whisk the above ingredients together in a bowl until creamy. Add more water if you prefer a thinner consistency or less for a thicker spread. These healthful ingredients can be found in most health food stores. This dressing is perfect for salads, rice, pasta and even cooked vegetables. It can used as a topping for casseroles or added to a stir-fry towards the end of cooking. This also makes a delicious spread for wraps or sandwiches. Garlic, onions or herbs can be added as an option.
Napa Cabbage and Collard Greens with Tamari Roasted Sunflower or Pumpkin Seeds
by Diane Addison
1 head Napa cabbage
1 bunch collard greens
1/2 cup raw sunflower or pumpkin seeds
1 tablespoon tamari or shoyu soy sauce
1/4 cup flax or olive oil
1 lemon, juiced
1/2 teaspoon ume vinegar or sea salt
Wash the vegetables well. Add 2" water to a large skillet. Bring to a boil and add the whole cabbage leaves. Immerse in water and cook several minutes until tender. Set aside. Do the same with the collards. In the oven or a heavy skillet roast the seeds until lightly golden. Place in a glass bowl and immediately stir in the tamari while still hot. For the dressing, take the oil, lemon, ume or salt and 2 tablespoons of the greens broth and blend. To serve, cut up the cabbage and greens, add them to a serving bowl, toss in the dressing and garnish with the tamari roasted sunflower or pumpkin seeds. Olive oil can be substituted for the flax oil, but flax oil is rich in omega 3 fatty acids and is great for the skin. Also, the seeds are rich in omega 6 fatty acids, so together they make a great balance. Greens are high in minerals, chlorophyll and are essential for good blood quality. So, go for the greens!
Brown Basmati Rice with Saffron
by Diane Addison
2 cups organic brown basmati rice
1 onion, finely diced
2 tablespoons olive oil
1/2 teaspoon saffron threads
4 cups water
1 teaspoon plus a pinch of sea salt
Italian parsley or chives as garnish
In a large heavy skillet, add the oil and heat but do not let it smoke. Add the onions with a pinch of salt and saute 3 minutes. Next, add the rice and the saffron and saute another 3 minutes. Now, add the water and the remaining salt, bring to a boil, then simmer covered for 35 - 45 minutes. Stir and serve. Garnish with chopped Italian parsley or chives.
Basmati Lentil Pilaf
by Diane Addison
5 cups water
1 cup organic green lentils, washed
1 cup organic brown basmati rice
1 small onion, thinly sliced
1/3 cup olive oil
1 1/4 teaspoon sea salt
In a 2 quart saucepan, add the water, lentils, rice, sea salt. Bring to a boil, remove any foam from the lentils, reduce the flame and simmer for 45 minutes. Meanwhile, in a small heavy skillet, add the oil and heat for a moment but do not let it smoke. Now add the onion and 1/4 teaspoon sea salt. Brown the onions until crispy. When the water has evaporated from the pot, and the lentils and rice are soft, add the oil from the onions to the pot and reserve the crispy onions for garnish. To serve, place the lentils and rice on a plate and top with a huge mound of Mediterranean salad.
Mediterranean Salad
by Diane Addison
1 head romaine lettuce
1 head Napa cabbage
1 red onion, diced
6 red radishes, diced
1 cucumber, diced
1/4 cup fresh mint leaves
1/2 cup olive oil
1/3 cup fresh squeezed lemon juice
1 orange, juiced
1 teaspoon sea salt
1/4 teaspoon fresh ground pepper
3 cloves garlic
1 shallot
Wash, cut up all the vegetables, drain and place in large salad bowl. In a blender, combine the mint, oil, lemon and orange juice, salt, pepper, shallot and garlic. Pour the dressing over the salad and toss prior to serving.
Almond Cookies
by Diane Addison
2 cups raw almonds
3/4 cup safflower oil
1 cup pure maple syrup
1 teaspoon pure vanilla extract
2 cups unbleached pastry flour
1/4 teaspoon sea salt
1/2 teaspoon baking soda
Roast almonds in a pre-heated oven at 350 degrees F for 5-7minutes. Be careful not to burn them. In a food processor, combine the roasted almonds, oil, maple syrup, vanilla and blend until smooth. In a separate bowl sift together the flour, sea salt and the baking soda. Combine with the almond mixture and mix until thoroughly combined. Spoon on to a lightly oiled cookie sheet (or parchment paper for easy clean-up). As an option, place a half an almond with the light side up in the center of the cookie. Bake at 350 degrees for 10 minutes or until lightly golden.
Fresh Blueberries, Strawberries and Bananas with Chocolate Sauce
by Diane Addison
2 cups fresh blueberries
2 cups fresh strawberries, sliced
4 bananas, sliced on a diagonal
1 cup organic dark chocolate chips
1 cup either rice or soy milk
1 heaping teaspoon kuzu
2 teaspoons cold water
1/2 cup toasted almonds (optional)
Wash berries and drain. Peel and slice bananas. In a small heavy saucepan or double boiler add the chocolate chips, milk and the kuzu dissolved in cold water. Slowly heat while stirring constantly with a wooden spoon. Once it has completely melted and has a smooth consistency with a nice glaze remove from heat. Be careful not to let it boil. Arrange the fruit in bowls and spoon over the hot chocolate sauce. Garnish with freshly roasted thinly sliced almonds. Kuzu can be found in most natural food stores. It is a healthier form of corn starch or arrowroot and is very soothing to the digestive system. Kuzu can also be added to stir-frys, other foods or desserts as well.
Fresh Fruit Kanten
Fruit kanten, is a healthy version of Jello, made with agar-agar, a sea vegetable instead of gelatin. Agar-agar is an excellent source of iodine, soothing to the intestines, is used to improve digestion and is said to be helpful for the lungs, heart and liver. You can purchase agar at health food stores. Use apples, pears, strawberries, berries, or just plain fruit juice. Enjoy! Best of all, children will love this colorful dessert as well!
Ingredients:
4 cups apple juice (Or a combination of fruit juices.)
4 Tbsp. agar-agar flakes
1 T kuzu dissolved in 2 T cold water
2 cups of your choice of diced apples, pears or berries
1/4 teaspoon fresh ground cinnamon (optional)
In a saucepan add the juice, agar, cinnamon and cut up apples or pears. Bring to a light boil and simmer 10 minutes, stirring occasionally. Then add the diluted kuzu and stir for another 2 minutes. Pour into a large glass dish or individual ones and let cool. At this point you can top with fresh berries. The kanten will set at room temperature after an hour or you can place in the refrigerator. You can top with shredded coconut and or sliced almonds as an option.
