Washoku - Healing With Food

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Healthy Recipes for Everyone

Dear All,

Washoku has relocated to Japan in order to deepen more the culinary knowledge and learn even better on how to heal through enjoyable and delicious dishes. There will be seminars once on a while and everybody who is interested can send a request to receive notifications about this.

In the meanwhile I thank you all very much for the lovely time and am surely looking forward in seeing you again in the future!

PS: new recipes will be added to the Facebook page regularly, keep an eye on it:)

Schedule

New course starting June 25th 2014


June 25th, Wed, 6 - 7.30 pm

July 23rd, Wed, 6-  7.30 pm

September 24th, Wed, 5:30 - 7 pm

October 29th, Thu, 5:30 - 7 pm

November 26th, Wed, 5:30 - 7 pm


Topics

Classes focus on seasonal cooking. All dishes are balanced, healing and enjoyable


November

Menu

Black beans & Pumpkin Stew

Almond Rice Medallions

Pumpkin & Onion Miso Soup

Themes:

Increase and balance antioxidants

Boost the immune system

Support digestive process in order to allow better absorption of nutrients.


September

Menu

Chickpeas & bell peppers casserole                
Mushroom Miso Soup

Rice with Carrot & Miso Sauce

The Earth Element is very important in this period of transition from the warm and yang season to a cooler and more yin season. Foods that represent the "centre" (especially the "round" ones) can help go through this transition more smoothly.


July

Menu:

Staffed tomatoes with red lentils and seasonal vegetables

Marinated home made tofu stir-fried with shiitake mushrooms and sesame served with plain steamed rice

Themes:

- Light but appropriate nutrition during the hot

  weather

- Balance between raw and cooked foods in

 order to enhance absorption and a healthy

 digestive system

- Increase moisture and minerals intake in

 order to replenish what is lost with sweating

 during the summer


June

Menu:

Cabbage rolls stuffed with tofu served with tofu and basil dip

Seasonal vegetables stir-fried with nuts and coconut oil, served with plain steamed rice Themes:

- Getting ready for the warmer weather

 through a light but balanced nutrition which

 enhances the ability of the body to adjust to

 the change of temperature more easily

- Balance between raw and cooked foods in

 order to enhance absorption and a healthy

 digestive system

- Enhance calmness and well-being through a

 better absorption of tryptophan (proteins &

 carbohydrates balance)



Costs

Single Classes:

 20 Euro per person for 1 class

Classes are 90 minutes each

(20 Euro to be paid as a deposit at time of booking)


40 Euro for individual classes (120 min)



 

 

 

Recipes

Please notice that amount of liquids necessary mighe need adjustment depending on season, soil, freshness, etc of ingredients.

 

 

 

 

 

 

 

 

 

Orange & Coconut Buns

Ingredients

200 ~ 250 ml freshly made orange juice

100 g dessicated coconut

100 ~ 120 g brown rice flour

2 tablespoons brown rice syrup

1 big tablespoon raw coconut oil

50 g almonds, slightly toasted and chopped

1 teaspoon vanilla essence

1 teaspoon orange peel, grated

1 teaspoon baking powder

1 pinch sea salt

 Directions

Put dessicated coconut, almonds, orange peel, coconut oil, brown rice syrup & salt in a bowl and gently blend ingredients together (make sure that the coconut oil is well blended and doesn't make any lumps)

Add the orange juice and the vanilla and mix well again

Add the rice flour a little at a time, to obtain a dough that is quite sticky and soft, but that is not too liquid

at last add the baking powder and mix well again

Scoop  one tablespoon of dough at a time with a big tablespoon and place onto oven tray (remember to slightly oil the tray with a little coconut oil first)

Place into preheated oven at 180 C for about 30 min or until gold

Enjoy!

 

Soba Noodles

Ingredients (4 servings)
300 g soba, cooked and drained
1200ml kombu dashi (see recipe above)
1 carrot, cut into flowers
1/4 onion, chopped
150 g spring greens, finely cut
100 g sprouts
1 tsp shoyu
Directions
Heat kombu dashi in a pot
Add carrots & onion and simmer for about 6 min, until almost tender
Add spring greens, sprouts & shoyu and continue to cook for about 2 min
Place soba noodles in a bowl, add the soup and serve
You can garnish with nori strips and 1 tsp toasted sesame seeds if you like

ABOUT Amazake

When making a cake, use the amazake instead of sugar. Use about 200 g of amazake and 150  g of rice or buckwheat flour (amazake can contain more or less moisture, depending on season and  temperature. For this reason the amount of flour that is used can vary. You can adjust the amount of flour when you are preparing your desserts, the important thing is that the dough should never be too hard but actually soft and a bit sticky.

You can use amazake also to make a simple drink: add 2 TBS of amazake in a cup, add a little vanilla, cocoa powder (unsweetened), matcha tea, cinnamon, etc, then add hot water or milk of your own choice, stir well and enjoy.

Spring Rolls
Ingredients (3~4 servings)
3 spring onions, chopped
2 carrots, cut into sticks
3~4 inner cabbage leaves, thinly sliced
100 g cooked chickpeas, mashed
1 tsp toasted sesame oil
1 TBS dashi (see recipe above)
3 TBS fresh basil, chopoped
sea salt to taste
2 TBS pine nuts, toasted (can substitute with chopped cashew nuts)
2 TBS soya sauce
1/2 lemon juice
1/2 tsp fresh ginger, grated
3 rice paper sheets

Directions
Wash and  dry well the vegetables
place the carrot, cabbage & spring onion in a frying pan with oil and dashi and stir fry for about 2 min
add the mashed chickepeas, salt to taste & basil, cook for 1 more min and turn heat off
place rice paper well flat on the table,  fill with vegetables and roll up
cut the rolls into about 4 cm pieces and place on serving dish
serve with dressing made with shoyu, lemon juice and ginger (blend well and let stand for about 30 min before serving) on the side

Amazake Buns

Ingredients

150 g brown rice flour

1 tsp sea salt

2 tsp coconut oil

1TBS vanilla essence

35 g squash, cooked and pureed

150 g amazake

35 g raisins, soaked and pureed

Directions

Put amazake, coconut oil, vanilla essence and pureed raisins in a bowl and mix well

Add squash an gently blend together

At last add the flour, a little at a time, to make a soft dough (should be a bit sticky)

If dough is too dry, add a little non-sweetened apple juice or orange juice

Make little buns using a tablespoon and place on oven tray (oil the tray first) or use muffin moulds

Bake in preheated oven at 190C for about 20~30 min

Let cool before serving

Picture above: Biwa

Biwa trees originated in Asia, in China, and then appeared in Japan where their fruit is also today used both as a food source and for medicinal purposes

Apple & Raisins Cakes

Ingredients

For the apple base:

3~4 red apples, peeled, seeded and cut into wedges

1~2 oranges, juiced

1 tsp raw coconut oil

4~5 TBS raisins

3 TBS almonds, soaked for 1 hour and chopped (if you have the time, soak overnight)

3 whole cloves

1/4 tsp freshly grated nutmeg

1 tsp cinnamon powder

For the dough:

100 g spelt flour, sieved

4~5 TBS brown rice syrup, heated (not boiled!)

60 g raw coconut oil, melted

1 pinch of sea salt

1/2 tsp baking powder

A little unsweetened soya milk, as required

Directions

 Put the orange juice, coconut oil, raisins, almonds & cloves in a large frying-pan & cook on low heat for about 3 min, stirring well

Add apples, nutmeg & cinnamon and continue to cook for 3~4 more min, so that the apples are soft but still crispy, turn heat off and let stand while preparing the dough

Put heated rice syrup, melted coconut oil and 1 pinch of sea salt into a bowl and mix well

Add the flour a little at a time, mixing well so that it doesn’t make lumps (if the dough starts to get too hard, add a little soya milk while adding the flour)

Before you add the last portion of the flour, prepare the muffin moulds

Slightly oil and flour 8~10 moulds, then divide the apple mixture among them, adding also some of the cooking liquid if any (remember to discard the cloves here)

Now add the last portion of the flour and the baking powder to the dough and mix well

Divide the dough among the moulds, covering the apple mixture

Place in preheated oven at 190 C for about 30 ~35 min or until browned

Let cool down before serving

You can coat the cakes with apple jam if you like: sieve the jam (you can use a small strainer) then use a cooking brush to gently coat the surface of the cakes

Hazelnut Pudding

Ingredients

380g amazake

350ml water

30g chopped, roasted hazelnuts

1TBS kuzu or potato flour

1 pinch of sea salt

Some slices of seasonal fresh fruit to garnish

 Directions

 Bring the amazake, water, hazelnuts and salt to a boil, stirring

 Dissolve the kuzu in a little cold water then add to the hot mix and stir until thick (if using potato flour, 

 add a little at a time to avoid lumps)

 Place into individual molds, garnish with fresh fruit slices and serve

Let's Start From "Dashi"

“Dashi”(出汁) is the name of the Japanese stock that is used as a daily base for soups, including miso-shiru, stir-fries, dips, simmered dishes, etc. There are different kinds of dashi, the most popular ones being those made from kombu (dried kelp), katsuo-bushi (dried bonito flakes), niboshi (dried small sardines) and shiitake (椎茸‐a delicious variety of Asian mushrooms). Kombu dashi and shiitake dashi are excellent stocks suitable for vegetarians, vegans, coeliacs and for those on low calorie diets. It is very easy to make, and for those who don’t have much time the soaking method can be the perfect option

Ingredients

5 cm piece of kombu

1 lit water, chilled

 If using shiitake, add 2~3 to kombu and soak together

Directions
1. Wipe kombu (and shiitake if using) with 

   clean, slightly damp cloth

2. Place in a glass container, add water and

    leave to soak overnight

3. Remove kombu & shiitake and use the

  dashi as in recipe 

 

The kombu & the shiitake can be reused for other dishes (slice and add to stir-fry, soups, salads, stews, etc.) .

Hearty Beans Soup

Ingredients (4~5 servings)

300 g black beans + 300 g kidney beans, rinsed and soaked in fresh water for at least 10 hours together with 1 piece of kombu (about 5 cm)

1200 ~1500 ml kombu dashi (see recipe for dashi here below)

2 stalks of celery, thinly chopped

1 tablespoon of extra-virgin olive oil

1 medium onion, thinly sliced

2 carrots, grated

1 teaspoons ground cumin

1 bay leaf

1 pinch dry oregano

Sea salt to taste

1 teaspoon fresh lime juice (optional)

Directions

  1. Drain beans well, put into a large saucepan with kombu and onion, cover with 1200 ml of kombu dashi and bring to the boil
  2. Cover with lid and simmer for about 60 minutes
  3. Place olive oil, leek, celery, carrot and olive oil in a frying pan, add 1 tablespoon of kombu dashi and stir fry over medium heat for about 3 minutes
  4. Add cumin, stir well, then add this mixture to the beans, along with bay leaf, oregano, and two pinches of salt
  5. Stir well, cover and cook the beans for 30 more minutes, until very tender, adding more dashi if the beans are drying out
  6. Adjust seasoning if needed, then remove kombu and bay leaf
  7. Stir well, add the lime juice if using, and cook for 5 more minutes
  8. Turn heat off, let sit for about 5 minutes and serve

Millet Casserole With
Pine Nuts & Almonds

Ingredients

 300 g millet, rinsed and soaked for 30 min

 1 small leek, thinly chopped

 1 carrot, grated

 1 tablespoon mixed pine nuts & almonds, slightly toasted and chopped

 1 teaspoon sesame oil

 1 tablespoon of brown rice miso, diluted in 3 tablespoons of hot kombu dashi

 900 ml kombu dashi (see recipe for dashi on the left)

 Directions

  1. Put onion and carrot in a frying pan with

    sesame oil & 1 tablespoon of dashi and stir-

    fry for about 2~3 minutes 

 2. Add the millet, always stirring, cook for 1

     more minute and then add the dashi

 3. Bring to the boil, cover and simmer for

     about 20 minutes 

 4. Add the dissolved miso, stir well and cover

     with lid

 5. Remove immediately from heat and let

     stand for 5 minutes

6. Mix well using a wooden spoon and serve

    immediately topping with chopped pine 

    nuts & almonds

 The Goodness of Millet

 Creamy like mashed potatoes or fluffy like rice, millet is a delicious grain that can accompany many types of food. Thanks to its high content of magnesium can be very helpful in reducing migraine, in lowering high blood pressure and also in reducing the risk of heart attack, especially in people with atherosclerosis or diabetic heart disease. Also its content of Niacin (vitamin B3) can be of help in lowering high cholesterol

Spelt Soda Bread

Ingredients 
1 mug wholegrain spelt flour
1/4 mug brown rice flour
1 mug white spelt flour
2 medium potatoes, mashed
3/4tsp sea salt
1 tsp bicarbonate of soda
1 mug warm water
1 TBS apple cider vinegar
2 ~3 TBS seeds of your own choice
Method
Preheat oven to 220C
Coat an oven pan with little olive oil or with cooking paper
Add flours, mashed potatoes, salt and bicarbonate of soda to large mixing bowl and gently mix to blend well
Place warm water into a different bowl and add the vinegar, mixing well
Add this liquid mixture to the flour mixture  and knead until moistened (spelt molecule break more easily than wheat, so it is important to keep the kneading within 3~4 min, no more)
Pour mixture into prepared pan and bake for about 35 ~40 min or until toothpick inserted in center of bread comes out clean
Cool on wire rack before slicing

Hazelnut Rice Balls

Ingredients (2 servings)

150 g short grain brown rice, steamed

1 tsp hazelnut butter

1 TBS hazelnuts, toasted and thinly chopped

1 tsp ume vinegar (optional)

1 pinch of salt

2 TBS sesame seeds, toasted

Directions

Place brown rice into a bowl  while still hot, add hazelnut butter, hazelnuts, ume vinegar (if using) & salt and mix gently

Make small balls with the rice mixture, coat them with the sesame seeds and place on serving plate

Serve with seasonal pickles and miso soup

Note: You can also make plain rice balls, using just a little salt, or use different nuts/seeds/ vegetables to mix with the rice. Be sure not to make the rice too wet.


Miso Soup

Ingredients

500 ml kombu dashi

3 dried shiitake, soaked into 100 ml water

1 tsp dried wakame, soaked into 1 glass of water, well drained and chopped

1 TBS genmai miso (brown rice miso), dissolved into 3 TBS of hot dashi

80 g tofu, diced

1 salad onion, thinly sliced (optional)

 1/4 nori sheet, made into thin slices (optional)

Directions

Bring the dashi and the shiitake soaking water to a boil and let boil for about 3 min on low heat

Add sliced shiitake, tofu and wakame and cook for about 10 min

Add dissolved miso, turn heat off and stir well

Pour into bowls, sprinkle each portion with onion salad and nori (if using) and serve

As a variation, you can add seasonal vegetables of your own choice to the miso soup. If you wish to do so, add the vegetables before adding the tofu, cook till tender, then add the tofu and proceed as in the above recipe

"Tsukemono": the good bacteria factory

Rarely is there a meal in Japan where tsukemono  are not served. "Tsukemono"  is the name for Japanese pickles, which are full of powerful enzimes and good bacteria, essential for healthy digestion. They are prepared in many different ways and many different ingredients can be used,  but the fastest way to make them is described in the recipe below. Don't be scared about the amount of salt used, as if you use pure sea salt and consume the tsukemono in tiny portions (about 1 TBS or less once a day), within a balanced meal that is cooked without exceeding in salt, they will help with healthier digestion and with better absorption of nutrients. Try them out!

 Ingredients

1 small head white cabbage, thinly sliced

1 carrot, sliced

1/4 cucumber, cut into matchsticks

4 tsp unrefined sea salt 

Directions

Place all vegetables into pickle jar

Add 1 tsp salt and mix/squeeze with hands

Add 1 more tsp salt and mix/squeeze with hands

Add last tsp salt and mix/squeeze again

Place lid and weight on top

Leave under pressure for at least 10 hours

Place vegetables in colander and remove excess of salt

Pat dry and serve

Will keep in refrigerator for about 1 week