In just 5 weeks we will be moving back up to Canada. Trying to juggle 3 kids and 9 years worth of stuff is hectic to say the least. I seem to manage a good breakfast, and a healthy lunch but come suppertime it seems I keep running out of time and having to whip something up in a hurry. A quick soup, a quick veg and a very quick pasta!  Here is a full proof recipe that has become our staple a couple of nights a week. Enjoy!

Quick Pasta

1/4 Cup olive oil

1 Small onion, diced

2 Cloves garlic, minced

Big pinch of dried rosemary

1 medium head of cabbage, diced

1/2 Cup spring or filtered water

1/2 Cup mirin

1 lb Spaghetti

Sea salt to taste

In a large cast iron pan, heat the oil and saute the onion and garlic until golden. Add the rosemary and cabbage and sea salt. Mix well and saute for 5 minutes. Add the water and mirin , cover, and let simmer for 15 minutes or until cabbage is tender.

Cook the spaghetti according to directions. Drain and place in a large serving bowl. Pour the cabbage mixture over the pasta. Mix well and serve.

Tons of variations!!

Add soy sausage!

Make with a mixture of onions instead of cabbage!

Switch Olive oil with sesame oil! Rosemary with parsley or sage!Spaghetti with penne or udon noodles!

The kids came home singing that annoying McDonald’s commercial ,and after the 100th time I said “That’s it let’s make it” !

-Sourdough buns

-1 lb Halibut

-1 lb  extra firm tofu

-Earths best soy butter (optional)

-Soy cheese slices

-Tarter sauce

-Olive oil

-Bread crumbs

Halibut/Tofu

Coat both sides of the halibut/tofu in bread crumbs and set aside. Heat 2-3 tablespoons of olive oil in a cast iron frying pan.When the oil is hot place the fish/tofu in the pan and cook for 3-4 minutes until there is a nice golden crust. Flip over the fish/tofu and sprinkle with a little salt/pepper or ume vinegar. cook for another 2-3 min. Place a lid on top of the pan and cook for another 1-2 min then place on bun.

Tarter sauce

Mix together a little soy mayonnaise and a diced dill pickle.Or  blanch a 1/4 lb of tofu and blend till smooth add a couple of drops of lemon juice or ume vinegar and a diced dill pickle.

Tofu Croquettes -by Aveline Kushi

16 oz hard tofu

1/4 Cup carrots cut into matchsticks

1/4 Cup arame

Spring or filtered water

4-5 Almonds

Kuzu or arrowroot flour, if needed

Dark sesame oil

Sliced scallions for garnish

Squeeze out the water from the tofu and mash the tofu in a suribachi. Boil sliced carrots and arame separately in a little water until tender. Mix  with the tofu and form into 4-5 croquettes. Insert an almond into the center of each croquette. Add a little kuzu or arrowroot flour to the mixture if the ingredients don’t stick together. If still wet, roll in flour. Then deep-fry for a few minutes until golden brown and crispy.

Tofu croquettes may be served with a sauce made from onions and carrots cooked in a dashi soup stock with a little kuzu to thicken the sauce, a mild tamari soy sauce to taste, and a little grated fresh ginger and daikon radish. the croquettes may be simmered in the sauce for 1-2 minutes and then served with the  sauce on top. garnish with sliced scallions.

-I did end up using some arrowroot flour to hold them together.

- I served them with tahini soba noodles and a ginger/tamari sauce.

-I  crumbled the tofu with my hands instead of using a suribachi.

Week 3 Recipes:

15-Wakame cucumber salad

16-Fruit Salad

17-Mixed pressed salad

18-Miso tahini dressing

19-Mustard green pickles

20-Kidney beans

21-Yudofu

Clear soup -by Aveline Kushi

1 Quart kombu or other soup stock

1 Carrot cut into flower shapes

1 Cup tofu cut into 1/2 inch squares

1 bunch watercress, thinly sliced

Slice and boil the vegetables

1/2 sheet nori, cut into small squares for garnish

Grated fresh ginger or ginger juice to taste for garnish

Slice and boil the vegetables separately for a few minutes, or until tender. Boil the tofu in the kombu stock for 1-2 minutes, or until it comes to the top.(cooked in this way , the tofu is quite tender. If cooked too long, tofu becomes rubbery.) Put 1-2 pieces of boiled carrot and a spoonful of sliced water cress into each individual serving bowl. Pour the hot kombu stock into each cup over the vegetab;les and add 1-2 tofu squares. The colour of the vegetables should be bright. The colour will fade if they are cooked together. Garnish with nori and grated fresh ginger or ginger juice and serve.

Variations: Instead of carrots, other vegetables such as broccoli, cauliflower, celery, parsnips, Chinese cabbage, mushrooms, pumpkin, or winter squash may be used. Bread crumbs, dried or deep-fried, make an excellent garnish for all of these clear soups.

- We had to do without tofu in our soup because when I opened the package a horrible smell creeped out and I had to throw it away. Here is a picture of what clear soup looks like with tofu(tofu, corn and lettuce)

We LOVE seitan! Especially in stew. I am lucky because we can buy ready made seitan here in the store. For those of you who can’t find it in a store near you I’ve included Aveline’s recipe on how to make it from scratch.(Again I’m feeling very Lucky because this took me ages to type out with my two-fingered typing , not sure if I could knead seitan dough right now .:)  )

Seitan Kimpira- By Aveline kushi

2 Tbsp dark sesame oil

1/2 Cup celery sliced diagonally

1/2 Cup burdock cut into matchsticks 11/2 Cups carrots cut into matchsticks

1 Cup seitan, cooked and diced

Heat the oil in a frying pan. Add the celery, burdock, and carrots and place the cooked seitan on top. Simmer, covered, over low heat , for about 5-10 minutes. uncover and mix well. if the seitan is not done, add 1-2 tablespoons of water, cover, and cook for another 5-10 minutes.

-I added collard greens at the end of cooking and served the Kimpira with rice and sauerkraut.

Homemade Seitan -By Aveline Kushi

31/2 Lbs organic whole wheat flour

8-9 Cups warm spring or filtered water

1/4-1/3 Cup tamari soy sauce

1 Tsp grated fresh ginger (optional)

Put the flour in a large bowl and gently add the warm water. Stir with your hand until the consistency resembles oatmeal or cookie batter. Knead for 3-5 minutes, or until flour is mixed thoroughly with water. Ideally, the mixture should now sit for 2-3 hours or overnight.

The longer it sits, the less stiff it becomes and the easier to separate the starch and protein. however, a faster method is to cover the dough with warm water after the initial kneading and let sit for a minimum of 5-10 minutes. knead again in the soaking water for 1 minute. pour off the cloudy water and save. Put the glutinous mixture in a large strainer inside a large bowl or pot. Pour over cold water to cover and knead the gluten in the strainer. the starch and bran (reddish outer coating) of the wheat will wash out while you are kneading. (It is customary to save the first rinse water containing the starch and bran. See below.) Repeat the rinsing and kneading process in the strainer and pot until all the starch and bran are washed off. Alternate between cold and hot water when rinsing and kneading the gluten. Always stat and finish with cold water to contract the gluten. the gluten should form a sticky mass after two or three cycles.

Separate the gluten into 5-6 pieces and form them into balls. Drop the balls into 6 cups of boiling water and boil for 5 minutes, or until the balls float to the surface. Use chopsticks to loosed the balls if they get stuck to the bottom of the pot. Remove the balls from the pot and let them cool for a few minutes. Add a 3-inch piece of kombu to the boiling water, return gluten balls to the pot, add the tamari soy sauce and if desired, 1 teaspoon grated fresh ginger. bring to a boil , lower the heat and cook for 45-60 minutes. Serve hot, or use in other recipes. Leftover seitan may be stored in a closed container with a little liquid from the pot. Save the rest of the kombu tamari broth for soup or noodles.

The water containing the washed off starch and bran can be saved to use as a thickener for soups, stews, gravies, puddings, and sauces or used as a starter for sourdough bread.

The sediment in the water can also be used by itself. Allow it to stand in a jar. the starch and bran will settle to the bottom and the clear water at the top can be poured off.  Put the sediment on a baking sheet and let dry. After the moisture has evaporated, the starchy mixture will harden and can be used like kuzu. Store in a jar and brake off small pieces for diluting in water to use as a thickener.

Instead of boiling seitan, it may be deep-fried. This makes for a much softer dish, but because of the large amount of oil used it should be prepared only occasionally. After alternating between cold and hot water as explained above, squeeze out all water remaining in the sticky gluten.

In a deep-fryer or saucepan, add dark sesame oil to a depth of about 11/2-2 inches. Divide the gluten into 12 pieces and again squeeze out any remaining liquid. If the dough is too moist, coat with extra flour or arrowroot flour. After oil is heated to proper temperature, stretch and flatten pieces of dough by hand and deep-fry in hot oil for 2-3 minutes until nicely brown. Deep-fry 2 pieces at a time, remove and add another couple of pieces. After all pieces have been cooked, blot out excess oil from seitan by patting with a dry paper towel or rinse with hot water.

In another sauce pan, cover the deep-fried seitan with spring water and add 1/3 cup tamari soy sauce, and cook for 5-10 minutes.

the recipe above makes about 11/2 pounds of seitan and will serve from 6-8 people.

Fried Noodles – By Aveline Kushi

4 Cups spring or filtered water

1 8oz package soba or udon noodles

1 Tbsp dark sesame oil

2 Cups shredded cabbage

1-2 Tbsp tamari soy sauce

1/2 Cup sliced scallions

Boil the noodles as in the previous recipe, rinse them under cold water, and drain. Oil the frying pan and add cabbage. Put the cooked noodles on top of the cabbage, cover the pan, and cook over low heat for 5-7 minutes, or until the noodles are warm. Add the tamari soy sauce and mix the noodles and vegetables well. Do not stir the ingredients together until this time; they should be left to cook peacefully until the very end. Cook for several minutes longer and add the scallions at the very end. Serve hot or cold.

Variations: many combinations of vegetables may be used, including carrots and onions, scallions and mushrooms, and cabbage and tofu. Hard root vegetables take longer to cook and they should be sauteed in the oiled frying pan before the noodles are added. Add the soft vegetables just before sprinkling on the tamari soy sauce.

- I added carrots and made it in my wok.

Noodles and Broth – By Aveline Kushi

Noodles

6-8 Cups Spring or filtered water

1 8oz package soba or udon noodles

Broth

1 Piece kombu, 2-3 inches long

4 Cups Spring or filtered water

2 Dried shiitake  mushrooms

2-3 Tbsp tamari soy sauce

Chopped scallions, chives or toasted nori for garnish

Bring the cooking water to a boil. Add the noodles and return to a boil. After about 10 minutes check to see if they are done by breaking the end of one noodle. Buckwheat cooks faster than than whole wheat and thinner noodles faster than than thicker. For buckwheat, you can use the shocking method. If the inside and outside are the same colour, the noodles are ready. If even a tiny bit of the inside is a different shade, the noodles need to cook longer. When done, remove the  noodles from pot, drain, and rinse thoroughly with cold water to stop them from cooking and prevent clumping. the noodle cooking water can be saved for soup stock and for adding to flour to make bread.

To make the broth, put the kombu in a pot and add fresh water. Soak the shiitake mushrooms, cut off and discard their stem,s, and slice the mushrooms. Add them to the pot. Bring to a boil, lower the heat, and simmer for 3-5 minutes. Remove the kombu and shiitake and save them for other dishes. Add tamari soy sauce to taste to the pot and cook for 3-5 minutes. Put the cooked noodles into the broth to warm them, but do not let them boil. When hot, remove the noodles and serve immediately with a little broth. Garnish with scallions, chives or toasted nori.

Variations: A little grated fresh ginger may be added to the broth. the kombu and shiitake may be left in the broth and served with the noodles if desired. Dried daikon, carrots and onions, or bonito fish flakes also make good additions. The noodles are also customarily enjoyed with cooked seitan, fu, tofu, natto or tempeh.

- I kept the shiitake and kombu in the broth and I added green onion, carrot, grated daikon and tempeh.

Happy Easter weekend! It is quite a warm day here in New Haven (26 degrees C), so turning on my oven was not a welcome thought. The end result was worth the 30 min of extra heat and the Arepas were enjoyed by everyone!

Arepas- By Aveline Kushi

These delicious corn dough balls are the traditional staple in many parts of  Latin America and are eaten instead of wheat bread. They can be made  plain or stuffed with a variety of ingredients.

11/2 Pounds corn dough – (corn masa/flour)

1/4 tsp sea salt

Spring or filtered water

Sesame oil, preferably dark

Crumble the dough(corn flour) and add the salt. Knead with a small amount of water until soft and the consistency of bread dough. If you use too much liquid, add more dough(corn flour) or let it dry for a few minutes in the open air. Form the dough into 6-8 fist sized balls. Brush a cast iron frying pan with dark sesame oil. Flatten the arepas into ovals. Cook for 2-3 minutes on each side, or until a crust forms. Then bake in a preheated 350 degree oven for 20 minutes, or until the arepas begin t puff up. they are done when they make a hollow, popping sound when tapped.

Variations: Arepas can also be made without baking by pan frying for 10 minutes in a covered frying pan over low heat. then uncover, turn up the heat, and cook for an additional 15 minutes. for variety, try adding 2 cups of sesame seeds or chopped sauteed vegetables to the dough and knead thoroughly, Fancier arepas can also be made by serving with tofu, tempeh, or miso-tahini spread.

- I served the Arepas with re-fried beans, lettuce and salsa.

Maki Sushi, by Aveline Kushi

Maki-sushi is the familiar rolled sushi. Popular varieties include nori-maki, consisting of lightly boiled carrots, scallion and egg; kappa-maki, cucumber; and tekka-maki, raw tuna. The basic method is as follows:

1 sheet nori

1-2 Cups cooked brown rice

1 Carrot

Pinch of sea salt

2-3 whole scallion greens

1/8 tsp Umeboshi paste

Toast the sheet of nori over low heat for a few seconds until it turns green. Place the nori on a flat bamboo sushi mat. rinse your hands with water to prevent rice from sticking and spread the rice evenly over the nori. Leave uncovered about 1/2 to 1 inch along the top end of the nori and from 1/8 to 1/4 inch at the bottom.

Slice a carrot into long strips about 1/4 inch thick. Boil the carrot strips with a pinch of sea salt for 2-3 minutes. Remove when the carrots are crisp and let cool. Cut the scallion greens into 8-10 inch strips and blanch in boiling water for a few seconds. Place carrot and scallion greens lengthwise about 1/2-1 inch from the bottom of the sheet of nori. Puree the umeboshi lightly and spread it along the entire length of the vegetables.

Roll the sushi mat up, pressing firmly against the rice. make sure the vegetables are in the center of the roll. Vegetables too far to the side indicate placing them too far from the bottom edge of the nori and rice before rolling. Wet the edge of the nori slightly to seal the rolled up sushi.

To cut, moisten a sharp knife and slice the sushi roll into 1/2-1 inch thick rounds. The knife should be moistened before each slice. the nori may tear or the rice stick to the knife if the blade is not sharp.

After slicing, arrange the rounds on a platter or serving bowl. the cut side with rice and vegetables should be facing up.

-I used pre-toasted nori sheets.

-I also use a umeboshi paste and so did not have to puree my own.

- We also added lots of other fillings, for some other suggestions click here.

- I served the sushi with a miso soup and steamed greens.

(April fools)

Summer Style Fried Rice, by Aveline Kushi

1-2 Tbsp Dark sesame oil

1 Cup crumbled tofu

1/2 Cup diced onion

1 Tbsp chopped scallion roots

1 Cup fresh corn kernels (scraped from 1 medium sized ear of corn)

2 Cups cooked brown rice

1-2 Tbsp tamari soy sauce or sea salt

1/2 Cup chopped parsley or scallions

Toasted nori strips

Heat a frying pan and add the oil. Add the tofu and scramble for 2 to 3 minutes. Add onion, scallion roots, corn and rice. Cover, reduce the heat to low, and cook for 5 to 10 minutes, or until the vegetables and rice are hot. Add a little tamari soy sauce or sea salt. Cook a few minutes longer. Just before the dish is ready, add the chopped parsley or scallions. Mix the rice and vegetables well. Serve and garnish with toasted strips of nori. If you want to keep the parsley or scallions bright green, do not cook them with the rice; simply use them as a garnish.

- If you have no roots on your scallion(green onion) You can use the tops.

- I used frozen organic corn niblets because it’s too early for fresh corn.

- I also used Shoyu instead of tamari .

- I served rice with steamed brussels sprouts with lemon rind , carrots with apple cider vinegar and black sesame seeds, parsley, green onion and a little roasted red pepper on the side.