Serves 4
A delicious and refreshing salad, which won’t leave you full & bloated like burgle wheat tabouli. Quinoa is a pricey little grain which has so many benefits. It strengthens Kidney Yang (its warming & energizing aspect), boosting the metabolism & relieving the sluggish nature of Winter behind. Quinoa is highest in Protein of all the grains, and is higher in Calcium than milk. Parsley is also a good source of calcium for the bones & teeth, and a good source of Iron & Vitamin C. Quinoa is a very good source of Iron, which is made available by the Vitamin C in the tomatoes, lemons, onions & parsley. Quinoa also contains phosphorus & Vitamins B & E.
Available at most healthfood shops & wholefood stores. Try to buy in bulk (take a glass jar with you). It ranges between $13 – $15kg. Try Organic Indulgence at Victoria Market or Organic Wholefoods in Smith Street, but there are many others.
Ingredients
1 cup quinoa
1 bunch of parsley
2 large tomatoes
1 tbsp finely diced red onion
1 – 2 lemons, juiced
2 tbsp cold-pressed extra virgin olive oil
Pinch of Macrobiotic sea salt
Freshly ground pepper
Method
- Place quinoa in a saucepan with plenty of water and bring to the boil. Lower heat and allow to simmer for 10 minutes. Drain and allow to cool.
- Rinse parsley and chop finely.
- Rinse tomatoes and finely dice into 1cm squares.
- Combine quinoa, parsley, tomatoes, onions, olive oil, salt and pepper. Stir well and add lemon juice a little at a time to your liking.
- Serve as a side salad, with dips, on steamed or baked potatoes, with mountain bread or simply on its own. Enjoy!
Kichari
In Indian Ayurveda, this dish is considered to have all the right components for a complete meal. Mung beans are cooling & sweet. They benefit the Liver & Gallbladder, nourishing Liver Yin. They are detoxifying, cleansing of the Heart & vascular system. They also remove damp-heat, & resolve swelling. Coriander, cumin & ginger are pungent, increase circulation of Qi (vital energy), & increase the metabolic rate. They combine well with beans to increase digestibility & lessen flatulence.
Turmeric has a wonderful protective function on the Liver, lowers cholesterol, is anti-inflammatory & has antioxidant qualities. It reduces masses in the uterus, dissolves gallstones & reduces menstrual pain, to name just a few functions.
Kombu helps you absorb more nutrients from these foods, & prevents sticking to pan.
Brown rice strengthens the digestion and boosts Qi (vital energy). Its B vitamins soothe the nervous system, to alleviate depression.
Indian ghee nourishes the Kidney essence, jing.
Recipe - serves 6
Ingredients
3 tbsp Unrefined Cold Pressed Extra Virgin Olive Oil
4cm red Birdseye chilli, finely chopped
2cm fresh ginger, peeled with teaspoon, grated
¾ tsp fresh or ground turmeric
3 tsp whole coriander seeds, lightly toasted to release fragrance then ground
1 cup split mung beans (whole mung beans should be soaked overnight)
1 piece kombu, seaweed found at wholefoods shop, cut to 1inch pieces
2 L boiling spring water
1 ½ cups biodynamic long grain brown rice
2 medium, ripe tomatoes, chopped
1-2 pinches Macrobiotic sea salt
½ tsp whole cumin seeds, lightly toasted to release fragrance
6 fresh curry leaves (from greengrocer), rinsed
½ tsp asafoetida powder (found in Indian or other Asian grocer)
1 Medium potato, skin scrubbed, diced (I use desiree)
Seasonal chopped vegetables:
Carrot, peeled & cut on an angle into 4cm lengths
Choko, peeled & cut into 1.5cm pieces
Broccoli, cut into flowerettes (stir fry separately in last 5 minutes)
Chopped fresh coriander leaves to garnish
Method
- Spread mung beans out on a plate & remove any discoloured ones or any foreign matter. Rinse well in a colander.
- Add chilli, ginger & turmeric, stirring to combine to mung beans & chopped kombu, then add ground coriander. Combine well before adding boiling water. Bring to the boil, then reduce heat to simmer, part-covered, for 15 minutes. Skim off any scum that rises to the surface.
- Add rinsed rice, tomatoes, salt & chopped vegetables (not broccoli) stirring well. Bring to the boil, then reduce heat to simmer, part-covered, for 25 minutes or until rice is soft & vegetables are cooked.
- Stir in curry leaves & simmer for an additional 5 minutes.
Indian Ghee (clarified butter)
- Place mild or unsalted butter into a small saucepan & place on low heat until it begins to boil. Allow to boil (do not burn) for about 5 minutes. By this time, the milk solids should be starting to separate from the oil component of the butter. Carefully remove the butter from the heat & allow to cool slightly. Skim off any solid parts & pour into a small jar. No need to keep refridgerated.
- Meanwhile, heat a small amount of olive or sesame oil in a wok or small saucepan, Add broccoli flowerettes and other seasonal vegies stir fry for a minute. Add enough boiling water (from the kettle) to cover the lower half of the broccoli. Cover & increase heat to a strong simmer for a minute. Turn over each flowerette, cover & cook for a minute more. Drain liquid into the kitchari.
- To serve, sprinkle with a little cumin seeds, asafoetida powder, vegies, a drizzle of ghee & lots of fresh coriander.
Enjoy!
Serves 4
This salad is a simple wonder at those times of the month where one can feel a little more noticeably light-headed, when getting up quickly and having a little trouble falling asleep. It is also useful to nourish the blood, post-period. Beetroot is calming, circulation-promoting, blood-purifying and beneficial for the liver. Coupled with carrots, it helps to regulate the female hormones. Broccoli is a rich source of iron, B vitamins and chlorophyll.
A satisfying lunch, this dish can be made from the previous meal’s steamed and roasted vegetables. The dressing is best made fresh.
1 med or 2 small beetroot, steamed, peeled, cut into wedges
1 small head of broccoli, cut into flowerettes, lightly steamed
150g green beans or snow peas, blanched for 10 to 30 secs
1 large carrot, chopped, lightly steamed
1 small eggplant, wedged, salted, lightly oiled, roasted
1 small sweet potato, wedged, lightly oiled, roasted
1 tomato or cherry tomatoes, wedged or kept whole
1 tsp sliced red onion
Large handful Asian salad leaves mix, rinsed, well drained
1 tbsp fresh basil or oregano leaves, torn or sliced
Juice of 1 lemon
Cold-pressed unrefined extra virgin olive oil
1 small garlic clove, grated
Pinch of Macrobiotic Sea salt
Freshly ground black pepper
- Combine all cooled salad ingredients.
- For the dressing, place the lemon juice in a small jar and add the equivalent amount of extra virgin olive oil, half of the garlic, a tiny pinch of salt and some cracked pepper. Add the oregano, if using. Shake well and taste. Add more garlic here, if desired.
- Drizzle dressing onto salad and gently toss to combine.
- Enjoy with a slice or two of crusty rye sourdough bread toasted, rubbed with a garlic clove.
Tapioca & Sugar Banana Pudding
Serves 4
This lovely warm pudding is so quick and satisfying. Sufficiently sweet, it incorporates sugars of low-refinement which, when used in small quantities, nourishes the digestive system.
1/2 cup small pearl tapioca or sago, soaked in cold water for 3 hours (or overnight)
Bonsoy
1 Star anise
1 cinnamon stick
1 ripe sugar banana, chopped into 1cm pieces
125ml coconut milk
1 tbsp palm sugar
1/2 tsp salt
Drain tapioca and place in a heavy-based saucepan. Add just enough Bonsoy to cover, the star anise & cinnamon stick. Bring to the boil, reduce heat and simmer, stirring constantly for 10 minutes, until tapioca is translucent.
Remove from heat and stir in chopped banana, coconut milk, sugar and salt.
Serve warm, with some shredded coconut or crushed roasted almonds.
Ingredients
Serves 2
2 pieces of boneless, skinned fresh Australian fish fillets, approx. 200g each (I use Rockling)
2 spring onions, very finely sliced keeping white & green parts separate
1 inch fresh ginger root, sliced into thin matchsticks
½ tsp Chinese five spice powder
2 tbsp tamari (Japanese wheat-free soy sauce)
2 tbsp mirin (Japanese natural sweet rice seasoning)
2 tbsp Chinese Cooking Wine or sake (optional)
½ small red capsicum, sliced into fine strips
1 small head of broccoli, trim part of the stalk and cut into small flowerettes incorporating as much of the stalk as possible
10 snow peas or sugar snap peas, trimmed and stringed
2-3 small Shanghai Bok Choi, root trimmed, quartered lengthways and rinsed. Soak bases in boiling water, not immersing leaves.
100g of Shitake mushrooms, sliced to ½ cm (if unavailable, use oyster or button mushrooms)
½ tsp Kuzu root dissolved in 2 tbsp of cold water (from Asian grocer)
To Serve:
Steamed brown rice
Chopped fresh coriander
Black sesame seeds
Toasted Nori sheet (seaweed used for sushi)
Method
- Place a few pieces of ginger and whites of spring onion in a dish to be placed in a steamer of a double boiler. Sprinkle a bit of five spice on to the base of the dish. Place fish into the dish and cover with same herbs and spices.
- Sprinkle tamari, mirin and cooking wine or sake (optional) onto fish and steam over boiling water for 10-15 minutes, until fish is almost done. Check this by placing a knife or fork into the centre and if it comes out hot, it is done.
- By now, the juices from the fish and tamari, mirin and cooking wine will have fused into a delicious sauce. Place sliced mushrooms into this sauce to cook. Place the broccoli flowerettes and soaked bok choi on the outer borders of the steamer and sprinkle the capsicum slices on top of the fish. Steam for a further 5 mnutes.
- In the last minute, place the snow peas or sugar snaps into the steamer to cook slightly. Be sure to keep their crispness.
- Serve fish and vegetables on steamed brown rice, sprinkled with chopped fresh coriander, green part of the spring onions, black sesame seeds and crumbled toasted nori.
- If you prefer a slightly thicker sauce, stir in the kuzu here, stirring until thickened. Kuzu will behave like cornflower, thickening your sauce without changing its flavour. Enjoy!
Serves 10
2 kg ripe or over-ripe organic or biodynamic seasonal fruit, such as apples, pears, and stone fruit. The more ripe the fruit, the more sweet it will taste.
Choose any combination of spices that suit your needs or taste:
1 cinnamon stick or piece of cinnamon bark (warms kidney yang)
4 cardamom pods (invigorates digestion and dries dampness)
2 cloves (warms kidney yang)
1 star anise (warming)
½ vanilla pod, sliced lengthways (see below)
Boiling spring water
-
- Rinse fruit and core, removing seeds, stones and discarding any bruised and rotting parts. Chop roughly into 1-2 inch pieces with skin on (if using organic or biodynamic fruit).
- Place fruit and spices into a heavy based saucepan.
- Put boiling spring water from the kettle into the saucepan so that it reaches half-way up the level of the fruit.
- Cover and simmer on low for about 2 hours, until fruit is cooked and it starts to caramelise and turn a slightly golden colour.
- Allow to cool, then remove smaller spices, such as cardamom, cloves and star anise.
- Store in a bowl in the fridge for up to 5 days and enjoy with porridge, muesli, French toast, pancakes, crèpes, custard or yoghurt.
Note: Vanilla, an orchid native to Mexico, is now grown in Madagascar, Indonesia, Tahiti, parts of Central America, and on some Caribbean islands especially Jamaica. The plant relies on bees and hummingbirds to pollinate it. The pods grow to 4-8 inches in length and look a lot like green beans. When picked, they need to undergo an intricate drying and fermenting process lasting for many months before the rich flavour has been developed and they are ready for use. So as you enjoy the beautiful aroma of the vanilla bean spare a thought to its journey, which is reflective in its cost. You can scrape the seeds of the bean into one dish and save the pod for another time, storing in an airtight container out of the sunlight. Vic Market Organics Stall sell organic vanilla beans at a reasonable price.
Serves 4
This is a beautiful hearty soup, the ingredients of which can be easily varied, according to the season. A rule of thumb is to have the same quantities of each vegetable, when chopped. The essentials are firstly leeks, which have a more delicate flavour, or substituted for onion. Pumpkin roasted with whole garlic cloves, which are then mashed into the soup. Then chopped fresh parsley, coriander, basil or rosemary, to serve and crusty toast rubbed with garlic.
Ingredients
2 tbsp unrefined extra virgin olive oil
800g Jap or butternut pumpkin, seeded, skin removed & diced to 3cm
6 unpeeled cloves of garlic
1 medium or 2 small leeks or 1 large onion
2 – 3 carrots
2 sticks of celery
1 medium potato
2 sweetcorn cobs
3/4 cup biodynamic wholegrain barley (not pearled) soaked overnight
6 cups homemade vegetable stock
Fresh Parsley stalk
2 bay leaves (fresh, if possible)
Pinch of Macrobiotic sea salt
Freshly ground black pepper to taste
Fresh parsley, coriander, basil or rosemary
Method
- Preheat oven to 200°C.
- Place pumpkin in a shallow baking dish and bury the unpeeled garlic cloves evenly, so that they are covered. Place in the oven to roast until garlic cloves are soft (about 30 – 40 mins).
- Meanwhile, rinse the leek and trim the root. Cut the white section in 4 lengthwise, leaving the leaves intact and rinse any dirt. Shake out water and slice finely. Or, finely dice the onion.
- Peel the carrot, cut into half lengthways and slice into 1cm rounds. De-string and rinse the celery and cut into 1cm rounds. Rinse and peel the potato and dice to 2cm squares.
- Wash corn and use a small sharp knife to remove kernels from the cob into a separate bowl.
- When the pumpkin & garlic are done, remove from the oven & set aside.
- Heat the olive oil in a saucepan and add the leek or onion, cooking gently until they are translucent and soft.
- In the meantime, carefully remove the skin from the roasted garlic cloves and mash finely with a fork.
- Add all vegetables, mashed garlic, barley, stock, herbs, salt and pepper to the leeks/onions. Bring to a strong simmer then reduce heat and cook for 45 minutes to 2 hours, depending on availability. For longer cooking, replace the lid after 1 hour.
- Adjust seasoning to taste.
- Serve in warmed bowls. Stir in some chopped fresh parsley, coriander, basil or rosemary, with fresh ground pepper. For a fruity flavour, drizzle a little extra virgin olive oil. Enjoy a slice or two of crusty rye sourdough bread toasted, rubbed with a garlic clove.
Serves 4
This quick & tasty winter warming soup keeps well in the fridge for about 3 days, intensifying in flavour. Simple to make & very satisfying!
Ingredients
2 tbsp unrefined extra virgin olive oil
1 large brown onion, finely diced
2 large garlic cloves, grated
2 carrot, peeled & grated
2 sticks celery, diced to 1cm pieces
1 corn cob, kernels removed with a sharp knife
1 tsp ground coriander seeds
1 tsp ground turmeric
1 bay leaf
1 3/4 cups red lentils
6 cups homemade vegetable stock
Pinch of Macrobiotic sea salt
Freshly ground black pepper to taste
1 inch fresh ginger, grated
Fresh coriander
Method
- Heat the olive oil in a saucepan and add the onion, garlic, carrot, celery and corn, gently cooking until the onion is translucent and soft.
- Add the ground spices, stirring for about 3 minutes to release fragrance. Add a drizzle of oil here, if the mixture is too dry.
- Add half of the stock and the bay leaf, simmering for 10 minutes, until the vegetables begin to soften.
- Stir through the lentils, the remaining stock and season lightly. Bring to the boil then turn down the heat and simmer vigorously for 10 minutes or until lentils are cooked.
- Stir though the grated ginger and allow a further 5 minutes of cooking.
- Season to taste and serve with chopped coriander or parsley. Enjoy a slice or two of crusty rye sourdough bread toasted, rubbed with a garlic clove or some long grain brown rice.