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Quick meals and snacks


Morning Rice N Raisins

  • 1/3 c. raisins
  • ½ tsp. cinnamon
  • 1c. water
  • 2c. leftover rice
  • 2t. roasted sunflower seeds

Bring raisins, cinnamon and water to a boil. Lay rice on top, cover, and simmer for 5 minutes, then stir. (For creamier cereal, mix rice with ½ c. extra water in blender, then simmer with raisins for 15 minutes). Top with roasted seeds.

Rice (or Millet) Porridge

  • 2c. leftover millet or rice
  • 2/3 c. water
  • ¼ c. daikon radish, red radish or turnip
  • ½ c. leafy greens miso to taste or Sesame salt to garnish

Turnips for breakfast? Grain and veggie porridge is a staple breakfast in the Orient…light, hearty and sustaining. Try it, if your energy usually lags mid-morning.

Dice the radish, daikon or turnip. Slice greens. Boil water, add roots and simmer 5 minutes. Add millet or rice and cook 5 minutes. Add millet or rice and cook 5 minutes more. Flavor with miso to taste, or garnish with Sesame salt.

Bulghur Sunflower Cereal

  • ¾ c. bulghur wheat
  • 1 ½ c. boiling water
  • ¼ c. roasted sunflower seeds
  • pinch sea salt

Make this “instant” cereal before you go to bed at night—its all ready to eat when you get up…(Great for travellers). Just boil water and pour oven bulghur and seeds in a 1 quart wide-mouth thermos. Seal and leave to “cook” overnight. Delicious served with a ladle of miso soup broth…or, for a sweet-tooth, top with amasake.

Versatile Soyfoods:

Tofu scramble

  • 1 carrot, diced very fine
  • 1 stalk celery, diced fine
  • kernels of 2 ears corn, in season
  • 1 clove garlic, minced
  • ½ todu
  • 1/3 c. water
  • 1 green onion, sliced
  • 1t. Italian herbs
  • OR
  • 1t. natural salsa (optional)
  • Tamari soy sauce, to taste

Place carrot, celery, optional fresh corn, and garlic in a lightly oiled skillet. Spread tofu on top. Pour in water, bring to a boil, cover, and simmer 5 minutes. Add green onion and salsa or herbs. Flavor with tamari to taste, and simmer a few more minutes without a cover, until any extra water evaporates.

Tempeh peanut sauté

  • ½ pkg. tempeh
  • 1tsp. toasted sesame oil
  • ½ c. water
  • 2c. mustard greens or bok choy
  • 2 tsp. tamari
  • 1tsp. natural mustard
  • 1c. bean sprouts (optional)
  • 3t. roasted peanuts

Cut ¼” slices of tempeh. Saute them in oil, 8 minutes on each side. In a covered pan. Dissolve the tekka and mustard in water, and pour over tempeh. Add greens and peanuts, cover, and simmer 5 minutes. Add sprouts and heat again briefly. Tumble and serve with leftover steamed rice, or ramen noodles.


Festive salad:

Crispy Cabbage-Dill

  • ½ small head cabbage
  • 1 bunch watercress
  • ½ small carrot
  • brown rice vinegar
  • tamari soy sauce
  • roasted pumpkin seeds, or sunflower sprouts (optional)
  • dill

Cut cabbage in small squares, and slice watercress fine. Julienne cut carrots, then dice fine, to make “confetti”. Plunge vegetables in boiling water for 1 to 2 minutes—just long enough to tenderize, but keep crisp and colorful. Drain and cool in a strainer. Toss with seeds and sprouts, and about 1 tsp. each of vinegar and tamari, to taste. Season liberally with dill.

Warm weather vegetables:

Steamed leafy greens

  • Bok Choy
  • Chinese Cabbage
  • Mustard greens
  • Radish Greens
  • Turnip Greens
  • Watercress

A daily helping of one of these greens, lightly steamed (3-5 minutes) will give you a rich supply of vitamins and minerals, fiber and most of all…aliveness!! (The first 2 are also delicious raw in salads)

Colorful Shredded VeggiesM

  • 1tsp. finely grated ginger
  • 1c. fine-chopped broccoli
  • 1 small carrot, grated handful of fresh peas
  • 3-4 finely shredded cabbage or Chinese cabbage leaves
  • 1 green onion, sliced
  • ¼ - 1/3 c. water

Sensuous and crunchy—the secret is cooking these quickly! In a skillet, boil water, add broccoli stems, carrots, peas and ginger. Cover and simmer 3 minutes.

Then add broccoli tops, cabbage and green onion. Cook just until they wilt (about 1 minute). Serve as a side dish, or rolled in a whole wheat chapatti with mayo.

Quick-Boiled Salad

Choose from:
  • broccoli
  • Cabbage
  • Carrot
  • Celery
  • Chinese cabbage
  • Daikon
  • Green beans
  • Green onion
  • Parsley
  • Radish
  • Radish greens
  • Snow peas
  • Watercress

Popular in the Orient, this salad is refreshing and very digestible. Choose 3 to 5 vegetables. Cut them in attractive, small shapes. Boil 1 quart water and cook each vegetable separately until it’s just crunchy (2-3 minutes). Dip out with a slotted spoon and cool in a large strainer. (Save the cooking liquid—its great for soups or sauces). Toss veggies in a bowl and sprinkle with lemon juice or rice vinegar, and a dash or tamari.

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