Cookbook...work and kids or burning the candle at both ends does not count as activity. You need to walk at least. Try going for a 12-minute walk every morning, just a short walk and

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COOKBOOK: Nutrition Fundamentals and Medicinal Recipes

© 2021 RYOHOWELLNESS.COM Page 2

WELCOME Our Cookbook will build your knowledge of Far East Asian ingredients and recipes that are fundamental to developing a strong, balanced and healthy body. Everything your body needs to repair itself, heal itself and give you amazing levels of energy is available from particular types of food. The ingredients are cheap and accessible and all you need is the knowledge and confidence to use them appropriately for your current condition and health objectives. With dense and appropriate nutrition, you will consume less and better quality. Our Cookbook has evolved from ancient and macrobiotic medicinal cooking mainly from Japan, China and India. This combined with Ryoho Protocols delivers a powerful compelling healing system, that you can own and use for the rest of your life to achieve and maintain balance. Ryoho is the sophisticated combination of traditional Indian Hatha yoga, the principles of Traditional Chinese Medicine and Five Element Theory, the Meridian-Based Healing Arts of China and Japan, Transcendental Meditation and Breathing Techniques, Medicinal Natural Nutrition and Shiatsu. Over time, you will develop knowledge of what to eat and when depending on the season, the remedy required, the occasion or the balance within your body. Just 3 days is required to kickstart fundamental changes to your health and well-being and you will be amazed at the difference and results you can achieve. Remember to forgive yourself if less -beneficial foods and liquids creep into your diet that don’t support your journey of good health! While you’ll feel it the next day, the amazing thing is that you’ll know immediately what to do to regroup and re- balance. Just use these Recipes and you’ll be fine. It takes a little bit of effort to transform your approach to nutrition but with focus you’ll achieve very rewarding results and your body will thank you for it! You’ll see and feel it very quickly! Please enjoy. Email: [email protected]


Medical Disclaimer: The recipient of this Cookbook (or its contents) must obtain independent medical and dietary

advice from an appropriately qualified medical and nutrition professional before undertaking: (1) any exercise regime, including yoga and meditation; or (2) massage therapy, including

shiatsu; and/ or (3) any suggested dietary regimen, in order to ensure it is compatible with

any pre-existing medical, health or psychological condition.


PART 1: Ryoho Nutrition Principles


THE THREE-DAY WINDOW It will take THREE days of your effort to begin to change. 10% of your blood is changed every 10 days. So approach your exercises daily and you will notice the first big changes THREE days after you start. AVOID STOPPING THEN! Even though you will be feeling better, and your pain and discomfort ARE less or gone and you may decide that all is cured - it is ABSOLUTELY ESSENTIAL you keep going. Your goal is to follow the Ryoho Nutrition and Health Principles Eating Plan for 100 days! START WITH the first three days, then extend to 10 days, then 21 days, then 30 days and then your journey will be well on the way. CHEW YOUR FOOD Chewing is probably the MOST important idea you will learn at this stage of your health journey. It is recommended that each mouthful be chewed 20-30 times. Reasons to chew:

• Chewing takes the stress from the digestive system. • Chewing mixes food with saliva, which begins the digestive process. • Un-chewed food is a burden to the entire system. • Chewing begins the process of

PERISTALSIS, which is the muscular contraction of the alimentary canal that pushes food through the digestive tract.

• Chewing allows the body to faster recognise when it has had enough food.

• Allows better functioning of the Large Intestine.


APPROACH TO EATING INPUT vs. OUTPUT This is the basis of human functioning. If you take in a lot and do very little you will put on weight. So balance these and the body will function better. Stressing all over the place with work and kids or burning the candle at both ends does not count as activity. You need to walk at least. Try going for a 12-minute walk every morning, just a short walk and see the difference in your metabolism. As you get well, stronger and fitter, you’ll love the fact that exercise in the early morning is so energy giving. Keep your body in tip-top shape by adhering to the adage: Breakfast Like A King Lunch Like A Prince Dinner Like A Pauper It is so simple to be healthy. A little change will make a huge difference. REMEMBER absence of illness is NOT healthy. Healthy is a state of well being where you actually feel like jumping out of bed in the morning, with energy, vitality and lightness. Worth fighting for, don’t you think? IRON from meat? CALCIUM from dairy? There are other more important sources. Put simply it is not the foods we eat that keep us healthy. More the foods we DON’T EAT.

SUGAR will leech the minerals from the blood and bone so iron and calcium stores are heavily depleted. This includes processed and natural sugars and sugar replacements. (Note in time your body may be able to tolerate small amounts of fruit sugars, once you are in a healed state).

Cut down sugar and your health will leap forward. Iron levels will be maintained and calcium will not be depleted. And the iron and the calcium and all of the other amazing nutrients you get from food will nourish your body and keep it strong.


PART 2: Specific Ingredients and Nutritional Benefits


SEA SALT

Natural Sea Salt (from sea water) contains sodium as well as other many important trace minerals in a balance similar to the extra cellular fluids in the body. One of the key benefits of Macrobiotic Sea Salt is that sea water (from which Olsson’s Macrobiotic Sea Salt is made – see below) has a relative mineral composition almost identical with that of the blood, so when sodium is excreted from the body, other essential minerals salts such as potassium, magnesium

and trace elements are also excreted.1 Sea salt is added to the cooking water of rice, pasta, noodles, beans and vegetables - never sprinkled on top of your food. Salt is added at different cooking stages for different foods.

Ingredient When to add salt in cooking process Rice Noodles Pasta Grains

Beginning

Vegetables Halfway through cooking Seals nutrients into the vegetables at the end of the stir-fry process

Beans End of cooking. If you add salt at the early stages of bean cooking they will harden and never cook.

I recommend Olssons Sea Salt however there are other good sources of macrobiotic sea salt available at good health and gourmet food stores. SEAWEED: Underwater Harvest

Seaweed is much more nutrient dense than any land vegetables and one of the best vegetables available to us. Sea vegetables are virtually fat-free, low in calories and rich in essential minerals, vitamins, protein, and important trace elements that are often lacking in land vegetables due to soil demineralization. "Sea vegetables contain more minerals than any

1 http://www.olssons.com.au/salty-information.html


other kind of food," claim Doctors Seibin and Teruko Arasaki, authors of Vegetables From the Sea. 2 Thanks to their impressive nutritional profile, seaweeds are highly beneficial to health, and are thought to help the body stay well or fight illness and disease. The Japanese have one of the highest life expectancies in the world, and one significant, standout dietary habit is their regular consumption of seaweeds. Seaweeds contain a molecule known as fucoidans, which are believed to be responsible for these impressive health benefits, contributing not just to overall life expectancy, but also to immunity and cardiovascular function.3 Nutrient profile of seaweed4: Vitamins and Minerals Excellent source of micronutrients including folate, calcium, magnesium,

zinc, iron, selenium minerals, iodine and vitamins B1, B2, B6, niacin and beta-carotene.

DHA and EPA omega-3 fatty acids

Unlike land plants, seaweed contains preformed omega-3 fatty acids DHA and EPA, so seaweed or algae oil can be a reliable source of omega-3 for vegetarians.

Aids with Digestion Beans can cause gas and stomach upset for some people. This can be easily fixed by adding kombu seaweed, to the beans when cooking.

Antioxidants Seaweed contains many antioxidants. As part of a healthy diet, seaweed can help protect against oxidative stresses and prevent chronic diseases such as cancer and digestive problems.

Fibre and Prebiotics

All plants contain fibre, but seaweed also has other odd types of carbohydrates that we lack the digestive enzymes to digest. These include carrageenan, fucan, galactan, and many more. These carbohydrates then become foods for the bacteria

Types of seaweed5: Kombu

A sea plant with fronds like thick straps. Feeds Your Arteries Wonderful baked with tamari and excellent for softening beans as they cook. Add to cooking water. No need to cut it as it will dissolve during the cooking process.

2 http://www.mitoku.com/products/seavegetables/sea_vege_nutritional.html 3 https://www.bbcgoodfood.com/howto/guide/health-benefits-seaweed 4 https://wellnessmama.com/130117/seaweed-benefits/ 5 https://wellnessmama.com/130117/seaweed-benefits/


Wakame Wrinkly, long fronds. Feeds Your Veins Add to Miso soup, casseroles; any dish you like. Arame

Fine hair like seaweed. Feeds Your Capillaries Lovely soaked and added to salads, rice dishes, use as a condiment. Sprinkle with Shoyu

Adding small amounts of seaweed to miso soup, casseroles, baked vegetables and eaten daily will restore the mineral balance in your body as long as you GIVE UP SUGAR. Sugar robs you of minerals; seaweed gives it back. DAIKON: Japanese Radish

Pickled, raw, dried, or cooked, the leaves and roots of daikon is one of Japan's most prized and widely used vegetables. 6 It contains large amounts of enzymes that aid in fat and starch digestion as well as high levels of vitamin C, phosphorus and potassium. Raw Daikon can be added to salads, grated over

foods or used in tea. A thin slice of pickled radish is eaten as a condiment at the end of each meal. Some of the health promoting properties7:

• Alleviates respiratory issues. It can help clear out excess phlegm and eliminate bacteria and other pathogens from your respiratory tract.

• Promotes digestive health. Daikon helps facilitate better digestion of proteins, complex carbs and fats, which in turn prevents constipation and increases nutrient uptake in the gut.

• Assists in detoxification. It stimulates urination, which is necessary for keeping the kidneys clean.

• Bolsters your immunity. The vitamin C in daikon stimulates white blood cell production, which may speed up repair and healing in your body.

6 http://www.mitoku.com/products/driedvegetable/Daikon_intro.html 7 http://foodfacts.mercola.com/daikon.html


SAUCES Tamari Tamari is a by-product of Miso manufacture and its rich flavor comes from an abundance of amino acids derived from soy protein.

Tamari aids in the digestion of fruits and vegetables, is rich in several minerals, and is a good source of vitamin B3, protein, manganese, and tryptophan.8

Tamari is used during cooking – not poured on top.

Shoyu: King of Condiments 9 Traditional shoyu is made with water, cultured whole soybeans, whole wheat, and sea salt, and is unhurriedly aged in wooden casks at natural temperatures for eighteen months to two years.

Shoyu is a fermented soy food, like miso and shares many of miso's medicinal and nutritional properties while avoiding the problems associated with unfermented soy foods (and therefore not usually an issue for gluten free people – see note on Soy Products).

Shoyu is said to aid in the digestion of grains and vegetables while being rich in several minerals.10

Shoyu is a condiment and poured on top of food once it has been served.

GOOD QUALITY OIL Most of the Ryoho Recipes use Sesame Oil to cook with and add to food raw. However other oils are also used as follows: Olive Oil A brilliant food if eaten RAW – use to dress foods.

Avoid cooking with it, as once cooked it is a saturated fat

Sesame Oil Sesame oil is rich in vitamin E (potent antioxidant), iron, omega-6 fatty acids, vitamin B6, magnesium, calcium, zinc, copper, dietary fibre and flavonoids phenolic antioxidants.

8 http://www.onegreenplanet.org/vegan-food/tamari-health-benefits-tips-and-recipes/ 9 http://www.mitoku.com/products/shoyu/healthbenefits.html 1010 http://www.onegreenplanet.org/vegan-food/tamari-health-benefits-tips-and-recipes/ IMAGE: http://www.mitoku.com/products/shoyu/index.html


Sesame oil is also very high in linoleic acid, one of the two essential fatty acids (EFAs) our bodies cannot produce. Essential fatty acids are necessary for normal growth and for healthy blood, arteries, and nerves. They keep the skin and other tissues youthful and healthy by preventing dryness and scaliness.11 Use Sesame Oil in cooking and raw to dress foods.

Sunflower Oil Safflower Oil Use these oils for cooking

Macadamia Oil Use raw to dress foods. Wonderful as a skin oil Also a great sunscreen

GROUND SESAME SEEDS: TAHINI Tahini is a paste made from ground sesame seeds and can be used in cooking sweet and savoury dishes. There are two main types of tahini: hulled and unhulled. Unhulled tahini is best as it's made from the whole sesame seed, leaving its nutritional value intact. Hulled tahini is stripped of many of its nutrients.12 Always use organic sesame oil, seeds and paste – Sesame seeds can have one of the highest concentrations of pesticides. 10 health benefits of tahini:

1. It’s rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron. 2. It's a good source of Methionine, which aids in liver detoxification. 3. It’s one of the best sources of calcium. 4. It’s high in vitamin E and vitamins B1, B2, B3, B5 and B15. 5. Helps to promote healthy cell growth. 6. Prevents anaemia. 7. Helps to maintain healthy skin and muscle tone. 8. It has 20% complete protein, making it a higher protein source than most nuts. 9. It's easy for your body to digest because of its high alkaline mineral content, which

is great for assisting in weight loss. 10. It is high in unsaturated fat (good fat!)

SHIITAKE - Miracle Mushrooms Shiitake mushrooms are one of the healthiest foods available to us and have been extensively in ancient Chinese and Japanese medicine for around 6000 years. 13 14

11 http://www.mitoku.com/products/sesameoil/health_benefits.html 12 https://www.mindbodygreen.com/0-6997/10-Reasons-to-Eat-Tahini.html 13 http://foodfacts.mercola.com/shiitake-mushrooms.html 14 http://www.livestrong.com/article/80771-dried-shitake-mushrooms-nutrition/


Shiitakes have four to ten times the flavour of common white button mushrooms and have a robust/pungent, woody flavour and meaty texture. Shiitakes provide high levels of protein (18%), potassium, niacin and B vitamins, calcium, magnesium and phosphorus. They have natural antiviral and immunity-boosting properties and are used nutritionally to fight viruses, lower cholesterol and regulate blood pressure.15 Organic dried shiitake are the best form to buy – drying improves its overall nutritional value and means they can be stored indefinitely (if they last that long!). To reconstitute: • Place dried shiitake mushrooms in a medium-sized bowl and pour hot water into the

bowl to cover the dried mushrooms. • Let the mushrooms sit for 30 minutes. • Drain the mushrooms using a fine mesh strainer set over a large bowl. Use your fingers

to squeeze excess water out of the mushrooms. • Reserve the mushroom soaking water for use as a broth in any soup dish. • Slice the shiitakes with a chef's knife, discarding the stems ADZUKI BEANS Adzuki beans are highly nutritious and packed with protein, and contain calcium, iron, niacin, phosphorus, riboflavin, thiamine, and folate (water-soluble B vitamin). Some of the most unique and important health benefits of adzuki beans include their ability to aid in weight loss, prevent and manage diabetes, optimize digestion, contribute to growth and repair, increase energy, lower blood pressure and detoxify the body.16 Organic adzuki beans are typically purchased dried in health food stores. TRADITIONAL JAPANESE PASTA Soba Noodles

15 https://www.shiitakemushroomlog.com/Facts-and-Nutrition-s/111.htm 16 https://www.organicfacts.net/health-benefits/other/adzuki-beans.html


Buckwheat noodles are another name for soba noodles, a type of noodle that became popular in Japan during the late 1800s. Made mostly from buckwheat flour, these noodles are typically cooked, rinsed and served cold with a variety of dipping sauces or in a hot, clear broth. Buckwheat noodles are fat- and cholesterol-free and are a good source of nutrients like manganese, lean protein, carbohydrates and thiamine.17 Soba Noodles are fast to cook and easy to digest, making them an easy food to incorporate into your diet. Udon Noodles A thick, cream-colored wheat noodle, udon, resembles linguine. Udon noodles are made from 100 percent whole-wheat flour or a combination of whole wheat and unbleached white flour.18 UNPASTEURISED MISO - A Health Secret to Savour Miso is a salty paste made from fermented beans (usually soybeans) that has been a staple ingredient in the Japanese diet for thousands of years. It can be made using certain grains, such as fermented barley, rice or oats, mixed with salt and a bacteria called koji — which results in a range of miso tastes, colours and uses. The major health benefits of unpasteurised fermented miso paste include19 –

Helps maintain nutritional balance

Miso is full of nutrients, beneficial bacteria and enzymes, miso provides: protein, vitamin B12, vitamin B2, vitamin E, vitamin K, tryptophan, choline, dietary fiber, linoleic acid and lecithin.

Enhances gut flora Miso increases the concentrations of beneficial bacteria in the digestive tract which aids digestion and play an important role in maintaining and strengthening the immune system

Antiviral Miso is very alkalizing and strengthening to the immune system helping to combat a viral infection.

Prevents aging Miso is high in antioxidants, miso protects from free radicals that cause signs of aging

Helps preserve beautiful skin

Miso contains linoleic acid, an essential fatty acid that helps your skin stay soft and free of pigments

17 http://healthyeating.sfgate.com/healthy-benefits-buckwheat-noodles-6583.html 18 http://www.mitoku.com/products/pasta/udon.html 19 https://bodyecology.com/articles/miso_health_and_anti-aging.php


Always buy the unpasteurized miso, to get the full benefits of live friendly micro flora for the health of your gut. And never store the miso in the fridge as it will damage the live probiotics in the paste. A note on soy products:

Once thought to be the cure-all for many ills and the lifesaver for vegetarian and gluten-free diets, more and more studies are showing that soy is NOT the health food you may think it is...unless it's fermented and non-GMO (not genetically modified).

Unfermented soy has been linked to digestive distress, immune system breakdown, PMS, endometriosis, reproductive problems for men and women, allergies, ADD, higher risk of heart disease and cancer, malnutrition and loss of libido.20

Many readily available miso soups in restaurants and supermarkets are made from instant miso soup powder - reconstituted dried miso powder. I do not recommend these because they are not fresh and full of live probiotics and nutrients and often have other non-beneficial ingredients (MSG).

KUZU: The Wonder Root Kuzu root (also spelled kudzu), one of the world's largest vegetable roots, is considered a very important medicine in Japan and China and is used for a host of digestive disorders. Clinical studies, done in China, have shown that kuzu root preparations can reduce high blood pressure, relieve chronic migraines and ease aches in the shoulders and neck. The flavonoids in kuzu have also been shown to lower cholesterol levels, reduce the risk of blood clots, and protect against heart disease.21

Kuzu is commonly used to22

• Relieve tiredness and restore vitality. • Treat digestive and intestinal issues such as indigestion and

colitis. • Bring quick relief from abdominal pain and intestinal irritation. • Treat common colds and flu’s, which are often related to intestinal weakness. • Relieve over acidity, bacterial infection and excess water in the case of diarrhoea.

UMEBOSHI - Revered Pickled Plums

20 https://bodyecology.com/articles/miso_health_and_anti-aging.php#sthash.HnvH6jjI.dpuf 21 http://www.care2.com/greenliving/amazing-health-benefits-of-kuzu-root.html 22 http://www.care2.com/greenliving/amazing-health-benefits-of-kuzu-root.html


Japanese pickled plums have remarkable medicinal qualities. Their powerful acidity has a paradoxical alkalinizing effect on the body, neutralizing fatigue, stimulating the digestion, and promoting the elimination of toxins. This is the Far Eastern equivalent to aspirin and apple: a potent hangover remedy for mornings after and more than that, “an umeboshi a day” is regarded as one of the best preventive medicines available.23 Available as salted dried plums (shelf stable) and a pickled plum vinegar. UNPASTEURISED SAURKRAUT

Sauerkraut is one of the most common and oldest forms of preserving cabbage and can be traced back as a food source to the 4th century BC, likely originally from China. It contains a large quantity of lactic acid and tyramines, as well as vitamins and minerals.24

Sauerkraut is particularly nutritious because it is fermented.

Sauerkraut fermentation creates conditions that promote the growth of beneficial probiotics, which as you know are bacteria that provide powerful health benefits. They help make foods more digestible, which increases your gut’s ability to absorb vitamins and minerals.

Other benefits of including around a tablespoon of fermented foods each day are25 –

• Improved immunity • Provides hard to get vitamin B12 and K2 and plant based easy to digest protein • Good source of essential fatty acids • Stabilise blood sugar • Alkalises your system

23 http://www.mitoku.com/products/umeboshi/healthbenefits.html 24 https://www.ncbi.nlm.nih.gov/pubmed/25568828 25 http://janellapurcell.com/benefits-fermented-foods/


KUKICHA TEA Kukicha tea has all the benefits and properties of green tea and its many antioxidants but does not contain caffeine:

• It is a highly alkalizing drink • Neutralizes acidity which contributes to proper

digestion of grains and vegetables • It is very rich in vitamins and minerals (The minerals and vitamins found in kukicha include

copper, selenium, manganese, calcium, zinc, fluoride, calcium and vitamins A and C and the B-complex vitamins.26)

• It has a high calcium content: one cup of tea kukicha contains up to 13 times more calcium than a glass of milk

26 http://www.livestrong.com/article/472119-twig-tea-health-benefits/


PART 3: Ryoho Medicinal Recipes


All of these recipes will give you a fantastic foundation for building your understanding and repertoire of foods to cook and eat whether dining in or out, locally or when travelling. Wherever possible use organic ingredients in the Recipes. GOMASIO (also spelled Gomashio) Strengthens and cleans blood. Best source of calcium Together with a simple bland diet of slow-cooked whole grains and legumes in iron pot, gomasio will accelerate the de-acidification of the digestive tract and improve the assimilation of the food, to heal anaemia, hypoglycaemia, multiple sclerosis, and especially all the inflammatory disorders and diseases that are ultimately due to an excessively acidic diet27 Ingredients 20 tsp. sesame seeds 1 tsp. Sea Salt Method Dry roast sesame seeds in dry fry pan until they are golden brown. Pour into grinding bowl Gently heat sea salt in same fry pan, do not “cook” salt Add salt to seeds. Grind in mortar and pestle until one fifth of seeds still whole. Store in a tightly closed glass jar, and keep in a cool, dry place. DO NOT REFRIGERATE, since a moist place would cause it to spoil quickly Use as condiment on just about anything. ORGANIC BROWN RICE Brown rice is a good source of magnesium, phosphorus, selenium, thiamine, niacin and vitamin B6, and an excellent source of manganese, with 88 percent of your daily manganese in just one cup cooked28. To facilitate good digestion rice must be cooked for at least 1 hour or in a pressure cooker. Ingredients 2 cups brown rice 4 cups water

27 http://www.macrodiet.com/Gomasio.shtml 28 https://www.livescience.com/50461-brown-rice-health-benefits-nutrition-facts.html


¼ tsp. of Sea Salt Method Put rice into saucepan – rinse rice twice to remove dust. Add water and salt. Make sure pot is large enough for rice to expand. Volume will triple. Boil rice rapidly for 20 mins. Turn to simmer for 40 mins. Turn off heat. Put lid on saucepan and allow last water to be absorbed. ROLLED OAT PORRIDGE Best breakfast. Ingredients 1 cup Organic Rolled Oats 3 cups of Water Good pinch of sea salt Method Soak one cup of oats in 2 cups of water. Over night soaking is best as it saves time in the morning. Once all the water has been absorbed add another cup of water and simmer ON VERY LOW heat for 20-30 minutes until oats are well cooked. BUCKWHEAT PORRIDGE Best breakfast. Ingredients 1 cup Buckwheat 3 cups of Water Shoyu Condiments such as fresh herbs, tahini, gommashio, fried onions, fried tofu, slow cooked beans. Method


Dry roast the buckwheat in a hot frying pan with no water or oil, stirring gently until it starts to brown and crack. Add cold water to hot buckwheat in the hot fry pan Keep head back from the resultant steam. Add enough water to the roasted buckwheat to cover and simmer for twenty minutes. Buckwheat is cooked now and then add more water to make a porridge and simmer for another 10 minutes. Add shoyu to taste. Add condiments to taste. BATTER BREAD Makes use of leftovers. Great source of calcium/minerals/fibre Ingredients Leftovers (rice, rolled oats, grains, vegetables, herbs) Plain organic flower Organic unpasteurised miso paste Water Method Preheat oven to 180 degrees Celsius Combine all left overs into mixing bowl and mix well with hands. Add 2 Tbs dissolved miso and mix again. (Use only a small amount of water to dissolve miso). Add enough plain flour to bind the ingredients. Press into flat baking pans and cook in pre-heated oven for 20 mins. Do not make batter breads too thick as the inside will not cook and the outside edges will burn. Baking paper helps to prevent the mixture from sticking. RICE BALLS & RICE PATTIES Great use for leftover rice. All the goodness of rice. Adds variety Ingredients Leftover rice Onion or green spring onions Olives Parsley (or other herbs) Roasted Sunflower Seeds


Sesame seeds Sesame or sunflower oil Method Rice needs to be slightly sticky. If rice is too firm, add a little water and cook it again for 10 mins. Leave to cool. Chop shallot or onion finely. Add olives, parsley and roasted sunflower seeds and mix together. Wet hands so the rice dos not stick to you and form rice into balls or patties. Coat evenly with sesame seeds and bake in preheated oven at 180 degrees Celsius or fry until golden brown. Serving suggestions:

• With steamed or baked vegetables • On yeast free bread as a burger • With a dipping sauce (see recipes below)

BROWN “MUCK” SAUCE Medicinal only when cooked. A wonderful accompaniment to anything, especially rice or noodles. Ingredients 8 TBL organic unhulled Tahini 1 tsp. organic Miso paste Fresh green spring onions Hot water Method Combine 8 tbsp. of Tahini with 1 tsp. of Miso. Mix well. Add hot water to form a thick paste. Add shallots or ginger to activate. Cook in a dry fry pan until it crystallizes. TAHINI & LEMON JUICE A light summer sauce for vegetables. This sauce has a yoghurt-like taste and is wonderful on vegetables. Add balsamic vinegar to create a lovely salad dressing. Sliced or grated cucumber is a lovely light addition. Ingredients


Organic Tahini Organic Lemon or Lime Shoyu Method Combine 4 tbsp. of Tahini with the juice of half a lemon or lime. Mix well. Add hot water to form sauce. Add a couple of drops of Shoyu to counteract bitterness of lemon or lime. Please go on your taste. BAKED RICE Light rice dish for summer. Very easy to digest. This method can also be used with barley to add a really nutty taste to the dish. Barley is an excellent Summer grain to cool you down. Barley tea made this way but with triple the water, is a cooling drink for hot days. Wimbledon Tennis Club developed Barley Water in the 1940’s to cool the players down on hot days! Ingredients One cup of brown rice Crushed toasted almonds Method Dry roast rice in a fry pan until rice is golden brown and begins to puff. Pour baked rice into saucepan of boiling, salted water (2 cups water to 1 cup rice). Turn saucepan down to a simmer and cook until all water is absorbed. Sprinkle with crushed almonds and serve with vegetables or a light summer sauce. Makes 2 to 4 servings. BUCKWHEAT Buy buckwheat kernels from the health food store. Buckwheat is fat- and cholesterol-free and are a good source of nutrients like manganese, lean protein, carbohydrates and thiamine.29 Ingredients One cup of buckwheat kernels Method

29 http://healthyeating.sfgate.com/healthy-benefits-buckwheat-noodles-6583.html


Dry roast buckwheat in a fry pan until they begins to crackle and pop and puff, being careful not to burn the buckwheat. Add cold water to hot buckwheat in the hot fry pan. Keep head back from the resultant steam. Add enough water to the roasted buckwheat to cover and simmer for twenty minutes. In a separate pan, fry onions or leaks I a little sesame oil. Once they start to wilt add salt and continue to fry until reduced down a little. Add the fried onions or leaks to the buckwheat. Add shoyu to taste. MILLET Millet is known to detoxify the body, improve respiratory health, boost the immune system, increase energy levels and improve the muscle and nerve health. Millet is important because of its uniquely high content of nutrients30, including impressive starch levels, vitamin B, calcium, iron, potassium, zinc, magnesium, and fats. Furthermore, there are significant levels of protein and dietary fibre in millet as well, which contribute even more to the health benefits of this important grain. Millet is the only alkaline grain: good for people with acidosis. High in protein and especially beneficial for the spleen, stomach, and kidneys. Delicious in croquettes, casseroles and soups or cooked with brown rice. Ingredients 1 teaspoon sesame oil 1 cup washed HULLED millet strip of wakame seaweed 4 cups water ¼ teaspoon of salt Method Heat a heavy saucepan and coat with oil. Sauté washed millet over medium heat, stirring constantly until lightly browned and fragrant. Place all ingredients in a small pot, add water, salt and wakame and bring to the boil. Reduce heat to low and simmer cook until all the water has been absorbed (as for rice). Stir gently and allow to stand for 5 mins before serving. Variation: Millet can also be dry roasted instead of sautéing. For added sweetness, stir ¼ cup of sautéed onions (diced) into grain and simmer together. Cook until all water absorbed – about 10 minutes

30 https://www.organicfacts.net


Serve in place of rice or oats OR use to make patties with other beans and vegetables MISO SOUP Miso Soup allows proper bowel function and creation of Vitamin B. Miso is an ideal winter soup. Any vegetable and grain can be used making a hearty meal that tastes very meaty. Ingredients 1 strip seaweed (wakame) 1 Shitake Mushroom Assorted Vegetables Ginger or Shallots to activate Method Bring water to boil in medium saucepan Add finely cut strip of seaweed + ½ shitake mushrooms. Simmer for 20 mins. Sauté onion in fry pan. Add sea salt to seal and inhibit acid. Continue to sauté any vegetables you wish until cooked. Turn saucepan down to very slow simmer and add sautéed vegetables to pot. Allow to simmer gently for 10 mins. Take a cup of stock from the pot and add tbsp. of Miso paste. Dissolve. Once dissolved add half a tsp. of Ginger and return to saucepan. Allow to gently cook/heat for 10 Mins before serving. NEVER BOIL MISO - it will kill off the live probiotics. Notes on preparing and eating miso paste and soup31: Refrigerating Miso Paste DO NOT store miso paste in the fridge – it will kill off the live probiotics. Adding the Miso Too Early Miso is a fermented food, meaning it contains live, active cultures of bacteria—you know, like the good stuff that's also found in yogurt. Adding it to boiling water will kill the probiotics in the miso, nixing the health benefits it typically offers, like better digestive health. Wait until the soup has been taken off the heat and then stir or whisk in miso to taste. The paste-like texture will melt into the soup thanks to the residual heat of the stock. Slurp on. Adding the Miso Directly to the Soup Make a "miso slurry" before adding it to the stock. Mix miso with a bit of the warm broth and whisk it so that it dissolves fully, then pour it back into the warm broth. I usually do a ratio of 1 tablespoon of miso to 1 to 1½ cups water

31 http://www.bonappetit.com/test-kitchen/common-mistakes/article/common-mistakes-miso-soup


Not Serving it Right Away If you let your soup sit before serving, not only will it get cold, the miso will settle to the bottom. If this happens, not to worry: "A quick whirl with your chopsticks will stir it back up." ADZUKI SOUP Excellent Kidney food. Allows kidneys to relax. This is women’s special food. Women should eat beans 2-3 times per week. This soup will keep in fridge for at least a week. Just heat as required. Ingredients 1cup adzuki beans (Soaked overnight in triple the amount of water, discard soaking water.) 6 cups of water 1 strip of Kombu or Wakame (seaweed). 4 tbsp. Shoyu Method Fill a large saucepan with 3 cups of water. Boil rapidly for 20 mins with a strip of kombu Drain and rinse beans and seaweed well and replace beans and seaweed to the saucepan with 6 cups of fresh water. Bring to a gentle simmer and leave for 5 hours. After 3 hours cooking add 2 tablespoons of tamari and return to the simmer. Add 2 tbsp. Tamari or more to taste when finished and beans are soft and well cooked. NOTE: if you add salt at the beginning of cooking this will SEAL the cellulose of the bean and consequently the beans will never cook – they remain hard and cause nasty gas/wind for many with poor digestion. CHUNKY WINTER SOUP Note: Choose any winter vegetables you love to add to this Recipe. Avoid all the nightshades (tomatoes, capsicums, eggplant, potatoe and sweet potatoe.) Ingredients 1 strip seaweed (wakame) 4 Shitake Mushrooms 1 – 2 Brown or Red Onion cut into chunks 2 cups of chunky cut pumpkin 2 carrots cut into chunks 1 small head of broccoli cut into large florets ½ cup of Barley


Green Spinach (small leaf or large leaf cut roughly) Sesame oil Sea Salt Fresh herbs Ume Vinegar Method

1. Bring 4 cups of water to boil in medium saucepan 2. Add finely cut strip of seaweed + shitake mushrooms. Simmer for 20 mins. 3. Sauté onion in a fry pan until it is soft and translucent. Add sea salt to seal and inhibit

acid. 4. Add other vegetables (except spinach) and sauté until the edges are a little bit

browned and sealed. 5. Add the vegetables to the broth 6. Turn saucepan down to very slow simmer and simmer for 45 minutes. 7. Add Barley and spinach and simmer a further 45 minutes.

To eat: Sprinkle some fresh herbs and gomassio on-top for each serving. Sprinkle some Ume Vinegar on top for each serving. This soup can be stored in the fridge and gently heated for your meals. If the soup is too thick you can add a little bit of water to make it your desired consistency. TOFU Soybean protein. Good alternative to meat. Ingredients 1 packet of Tofu (Only use FIRM tofu, silken tofu is for desserts.) Good quality oil 1 Tbsp. of Tamari Pinch of freshly grated Ginger Method Heat oil in frypan til very hot (do not allow oil to smoke) Add fine strips of tofu and fry till slightly crunchy. Add 1 tbsp. of Tamari and the pinch of ginger. Notes: Add to rice dishes, salads, place on mashed potato. For Children make it really crunchy by frying longer.


Try also rolling the tofu strips in rice flour before frying, this creates a crunchy outside and a soft inside. SHITAKE BROTH Quick and easy to make and digests well. Relaxes kidneys before sleep and provides minerals for strong blood. Ingredients Strip of wakame 3 shitake mushrooms Pinch of freshly grated ginger Diced spring onions Shoyu Soba or Udon noodles Lemon juice Method Boil saucepan of water with strip of wakame and 3 shitake mushrooms. Turn to a gentle simmer after 5 mins and cook for 40 mins. Add good slurp of Shoyu to taste a pinch of ginger and diced shallots. Serve with Soba or Udon noodles (follow package instructions for cooking noodles or see below). During summer squeeze of lemon juice is very cooling to the system. NOODLES: Udon or Soba. Ingredients Udon = Wheat noodles OR Soba=100% Buckwheat noodles. You can also use organic instant buckwheat noodles that take 4 minutes to boil. (Follow package instructions) Method Boil adequate water. Add required noodles to boiling salted water. Once noodles are added water will come off the boil. Wait till water boils rapidly and add some cold water to stop the boiling. Do this 3 times. Drain Noodles and rinse in cold water to stop the cooking process. Serve or keep in refrigerator until you require.


FLAT BREADS/CHAPATTIS Ingredients 1-CUP FLOUR (organic) 2 tbsp. Sesame oil pinch salt Warm water You might also like to add sesame seeds, olives, mashed pumpkin, sundried tomatoes and basil, fried onion in fact almost anything can be added to basic bread mix to make fantastic flavours. Method Preheat oven to 200 Celsius. Combine flour and salt. Mix well with your hands. Add oil and mix well (this takes at least 5 mins) or you can use a mixing machine with a dough hook. Once oil is thoroughly distributed slowly add enough warm water to make a squashy dough. Then knead the dough for as long as possible to make the dough lighter. (Use mixing machine with dough hook if you have one). Break off a ball of dough the size of a squash ball. Roll flat and round. For Flat Bread: bake in oven for 15-20mins. For Chapattis: dry fry in frying pan (hot) 2 mins each side until golden brown and slightly puffed.


PASTA SAUCES

• All sauces are serving size for 2 people. • You can use vegetable or fish stocks as a basis for the sauces. • You can use any type of pasta you like

Shitake Ragu Ingredients 10 Shitake mushrooms soaked in hot water until soft, reserve the water 10 other dried mushrooms soaked in hot water until soft, reserve the water 2 Onions finely sliced 5 Anchovies in olive oil or 10 whitebait 2 tbsp. Sesame oil Tamari Pinch salt Fresh parsley brown rice vinegar or ume plum vinegar a good quality olive oil Method Soak dried mushrooms in hot water to cover for 10 minutes. Meanwhile sweat onions in sesame oil and when soft, add salt to seal in flavor Add anchovies or whitebait and sweat with the onions until the fish is dissolved Add finely sliced mushrooms and continue to fry on low heat Cook together for at least 20 minutes Strain the mushroom water and dissolve one teaspoon of Kudzu powder in it Add the kudzu water to the mushroom mixture and simmer until the sauce is clear Add a splash of Tamari to color the sauce Finely chop up the parsley and add at the last minute Serve mixed through the pasta Sprinkle with brown rice vinegar or ume plum vinegar and a good quality olive oil


ADZUKI BEAN TEA

Unlike many medicinal drinks, adzuki tea is very palatable. It is yang and warming and is the kind of healing beverage you want to sip on cold autumn days or in or freezing winter, especially when you feel cold, weak, and devitalized. 32 Ingredients

1 cup of adzuki beans 4 cups of water 2 inches of kombu seaweed Method

1. Place the washed beans in a pot with the kombu seaweed and four cups of water. 2. Bring the ingredients to a boil on high flame. Do not add salt. 3. Lower the flame to medium. 4. Let the beans simmer for about 20 minutes with the pot cover not squarely on but slightly offset to allow steam to escape. 5. Do not stir the beans. 6. Then strain the beans out and drink a small cup of the tea, either hot or at room temperature. 7. You can store excess tea in a glass jar. The colour of the liquid should be dark brown. 9. Keep any stored tea in the refrigerator.

Do not drink chilled adzuki bean tea and do not microwave the tea. You can drink the tea at room temperature or warm it up on the stove. You can also add more hot water to dilute it. There is no specific time of the day to drink the adzuki bean tea; however, I prefer to drink it in the afternoon, between 3 and 7, when the bladder and the kidney meridians are the most active, or before I retire for the night.

GOMMASIO TEA This is an amazing “reviver” when you’re feeling the mid-afternoon slump or early evening “flat” spot. Use when you would normally reach for something to pep you up (chocolate, coffee, alcohol, lollies, junk food etc.) Take once a day for an extra calcium boost. Also helps with improving quality of your blood. Ingredients

1 cup of boiling water 2 teaspoons of Gommasio

Method

1. Add the gommasio to the hot water and stir. 2. Drink as a tea

32 http://www.theepochtimes.com/n3/463773-revitalize-yourself-with-adzuki-bean-tea/


GOMMASIO TEA This is an amazing “reviver” when you’re feeling the mid-afternoon slump or early evening “flat” spot. Use when you would normally reach for something to pep you up (chocolate, coffee, alcohol, lollies, junk food etc.) Take once a day for an extra calcium boost. Also helps with improving quality of your blood. Ingredients

1 cup of boiling water 2 teaspoons of Gommasio

Method

1. Add the gommasio to the hot water and stir. 2. Drink as a tea

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Cookbook...work and kids or burning the candle at both ends does not count as activity. You need to walk at least. Try going for a 12-minute walk every morning, just a short walk and

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