Menu and Benefits

Nabe Good for circulation, helping you to relax, relieve stress, nourishing

Portuguese Rice Nourishing, satisfying, strengthening

Red Cabbage Salad Uplifting, re-freshing, gives youthful energy

Mixed Fruit Crisp Relaxing, sense of completion, calming

Serves: 2-4 people
Preparation time: 20 minutes
Utensils: Traditional nabe pot or sturdy, deep pot with lid

Ingredients:
1 packet udon noodles lightly cooked for 5 minutes and rinsed
1 bunch watercress rinsed and sliced
2 cups Chinese cabbage rinsed and sliced
1 carrot washed and finely sliced
4 shiitake rinsed, soaked for 10 minutes and finely sliced
1 cup snow peas washed
1/2 block tofu cut into rectangles
1 inch piece kombu rinsed
6 cups spring water

Dipping sauce:
2 tablespoons shoyu
2 tablespoons mirin
2 tablespoons brown rice vinegar
1/2 cup spring water
Shichimi 5 spice seasoning (optional)

Preparation:

Place the water and kombu in a pot and bring to a boil on a medium flame.

Remove the kombu and save for use in another dish. Meanwhile prepare the vegetables.

Arrange the vegetables (except for the watercress), noodles and tofu attractively in sections around a deep pot.

Pour the kombu water over the vegetables and cover with a lid.

Bring to a boil on a high flame. When boiling, turn off the flame and add the watercress.

Serve from the pot: To serve, place a little dipping sauce in individual bowls. Add a selection of noodles, tofu and vegetables and pour the hot broth over the top. Garnish with a little 5 spice seasoning, if desired.

Note: A great variety of vegetables can be used. Try winter squash, summer squash, daikon, cauliflower, pieces of fresh sweet corn or string beans. The tofu can be deep-fried for a richer taste. Oysters or white fish can also be cooked in nabe.

Serves: 4-6 people
Preparation time: 1 hour
Utensils: Large pan with lid, large skillet with lid

Ingredients:
2 cups long grain brown rice rinsed
3 1/2 cups spring water
1-2 teaspoons sea salt
1 onion diced
1 carrot washed and grated
1 cup fresh or frozen peas
1 lead-free can chickpeas
2 cloves garlic sliced (optional)
1 tablespoon olive oil

Preparation:

Place the rice and water in a pan. Bring to a boil on a medium flame and add 1 teaspoon sea salt.

Simmer, covered, with a lid for about 45 minutes. Meanwhile, warm the skillet over a high flame for a few seconds and add the oil.

Add the onion to the oil and sauté for about 1 minute. Add the carrots and sauté a further minute. Add the peas, chickpeas, garlic and the rest of the salt.

Mix through the other vegetables. Place the cooked rice on top of the vegetables. Cook on a low flame, with a lid, for about 5-10 minutes.

Mix the rice and vegetables together and serve from the skillet.

Serves: 4 people
Preparation time: 30 minutes
Utensils: Bowl, plate, weight, suribachi, surikogi

Ingredients:
1/4 head red cabbage rinsed and shredded
2 cups lettuce rinsed and sliced
1 cup cucumber peeled and finely sliced
1/2 teaspoon sea salt

Dressing:
1 teaspoon brown rice miso
1 tablespoon brown rice vinegar
1 teaspoon lemon juice
1 teaspoon umeboshi vinegar
1 teaspoon olive oil
1 teaspoon mirin
1/4 cup spring water

Preparation:

Place the red cabbage in a bowl and add the salt. Mix the salt through the vegetables with your hands. Place a plate on top of the cabbage and add a weight such as a jar of beans or a jug of water.

Leave to press for about 20 minutes. Meanwhile place the dressing ingredients in a suribachi and blend to a smooth dressing texture.

Remove the plate and weight from the cabbage. Drain off any excess liquid.

Add the lettuce and cucumber and mix together. Leave to sit for about 10 minutes.

Serve with the dressing on the side.

Mixed Fruit Crisp

Serves: 6-8 people
Preparation time: 40-45 minutes
Utensils: Skillet, dish for baking, mixing bowl

Ingredients:
2 cups oatmeal
1/2 cup corn flour
1/2 cup whole-wheat flour
1 cup walnuts chopped
1/2 cup corn or safflower oil
1/2 teaspoon sea salt
1/2 cup rice syrup
1 teaspoon vanilla extract

Filling Ingredients:
4-6 apples washed and cubed
1 pint raspberries washed, hulled and sliced
1 pint blueberries washed
2 cups fruit juice
1 heaping tablespoon kudzu diluted in a little cold water
1 tablespoon rice or maple syrup
Pinch sea salt
*use organic frozen berries when not in season

Preparation:

Pre-heat the oven at 350 degrees.

Heat a skillet on a medium flame and add the flour, oats and cornmeal. Dry roast for five minutes.

Remove and place the ingredients in a mixing bowl. Add the salt and nuts. Meanwhile, whip the oil, rice syrup and vanilla together. Add the wet into the dry ingredients. Mix well together.

Sprinkle the crisp on top of any cooked fruit and bake in an oven for 20 minutes or until golden brown.

Remove and allow to cool before serving.

Filling Preparation:

Place the juice, sea salt and diluted kudzu in a pan. Heat and stir until thick.

Add the rice or maple syrup and mix gently. Place the fruit in a baking dish.

Pour kudzu over the fruit. Sprinkle crisp over the fruit and bake in the oven for about 30 minutes.

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