You are what you eat|
[Most Recent Entries]
Below are the 17 most recent journal entries recorded in
|Tuesday, May 16th, 2006|
|Monday, March 27th, 2006|
Before a meal we join in Gassho. We say "Namu Amida Butus, Itadakimasu." Today at temple was "Clean up Sunday". We all helped to clean the temple and when we were through we were fed a delicious feast! Before we ate the sensei came to bless the meal, he said "Namu Amida Butsu, Itadakimasu" A friend of mine asked me what the meaning of Itadakimasu was so I explained that it is offering thanks for the lives that we sacrifice when we eat a meal. Be it plant or animal.
At the end of the meal we say Gochiso-sama. Which is also an expression of gratitude
|Monday, March 13th, 2006|
|Thursday, February 23rd, 2006|
Sweet Potato Orange Muffins
Six 2 ½ inch muffin cups
This recipe mingles the wonderful tastes of almond butter, the earthiness of sweet potato and the citrus zing of orange. The combination makes for a wonderfully intriguing taste. The almond butter also gives you an additional hit of nutrition. The monounsaturated fat in almonds makes them extremely heart healthy, and they pack a good amount of calcium too No wonder they’re such a popular snack throughout japan. My 8 year old Brooklyn made them all by herself and her Daddy ate almost all of them... leaving the rest of us with only 1 each!!! They were delicious so very num num ( Sweet Potato Orange MuffinsCollapse )
|Tuesday, January 24th, 2006|
|Buddhist Temple Tofu
Yudofu, which literally means "tofu in hot water" has its roots in the Buddhist temples of Kyoto, Japan, where the monks were not allwoed to eat meat. Yudofu was originally known as shojin ryori-"meal of perfect mastery" which referred to the monks stoic character and rpeference for simplicity. This dish, though, moved byeond the monastaries a long time ago; its now a popular witner family meal that graces the table of every Japanese home.
Two 2 1/2 inch pieces of dried kelp strips (kombu)
22 oz water-packed firm light tofu, sliced lengthwise and then into thirds
1/3 cup fresh lemon juice
1 tbsp sake rice wine
3 tbsp low-sodium soy sauce
1 cup chopped green onion
Fill a pot a little more than half full of water. Add the kelp strips and let stand for 20 mintues. Cook the kelp strips in the water over medium-high heat for 10 minutes, or until small bubbles rise from kelp strips. Put the tofu pieces in the water. Bring to a boil, reduce the heat to low, and cook for 3 minutes. Do not allow the water to boil rapidly. In the meantime, combine the lemon juice, sake, soy sauce, and 1/4 cup of the kelp liquid in a saucepan. Use a small strainer to lift the tofu onto 4 plates, season with the sauce and green onion and enjoy your cold winter night with hot yudofu tofu!
Nutrition facts: 1 serving; Caloric Density 0.5; Calories (Kcal) 105; Protein (g) 13; Carbohydrate (g) 4; Total Fat (g) 2; Saturated Fat (g) 0.0; Monounsaturated Fat (g) 0.0; Polyunsaturated Fat (g) 1.9; Dietary Fiber (g) 0.5; Flavonoid and Other Phyto (mg) 38.4; Cholesterol (mg) 0; Sodium (mg) 452; Vitamin A (IU) 52; Vitamin C (mg) 12; Calcium (mg) 576; Iron (mg) 2.0; Percentage (%) Protein 60.3; Carbohydrate 17.1; Fat 18.3; Alcohol 4.3
|Monday, January 23rd, 2006|
|Thursday, January 19th, 2006|
|Pressed Chinese Cabbage, Red Radish, and Lemon
1 head of Chinese cabbage
1 bunch of red radishes (save 2 out to make flower garnishes)
juice from 1 lemon
1. Chop the cabbage, red radishes and radish greens fine. (The red radishes in either thin circles or match sticks.)
2. Sprinkle the cabbage and radish greens lightly with salt and knead gently for 3-10 minutes to remove the water. Strain.
3. Add the red radishes and knead gently for 1/2 minute. Gently squeeze out all liquid.
4. Stir in the lemon juice. Garnish with the red radish flowers and sliced lemon rinds.
(This pressed salad can be made and pressed up to 1-2 days prior, depending on the temperature in your kitchen.)
|Herbed Black Soybeans
2 cans of Eden Black Soybeans or home-cooked black soybeans
1-2 tsp. shoyu
1 TB kuzu diluted in 1/8 cup cold water
3 pinches dried basil
juice from 1/2-1 lemon
1. Bring the beans to a boil and add the shoyu.
2. Simmer 2 minutes. Add the diluted kuzu and stir constantly for 1 more minute.
3. Shut off. Add the dried basil by rubbing it between your palms and then add the lemon juice. Garnish with parsley.
|Caloric Density Pyramid - Okinawa Diet Plan
Heavyweights - eat sparingly
Crackers, fat-free whole-wheat 3.6
Cheese, Swiss 3.7
Popcorn, air-popped 3.8
Cheese, cheddar 4.0
Doughnut, glazed 4.0
Oatmeal Cookies 4.0
Soybeans, dry-roasted 4.5
Chocolate-chip cookies 4.6
Slim-Fast Peanut Crunch Snack bar 4.6
Sweet chocolate candy 5.1
Corn chips, plain 5.4
Potato Chips 5.4
Cashew Nuts 5.7
Pistachio nuts 5.8
Pork bacon, broiled 5.9
Peanuts, dry roasted 5.9
Peanut butter, smooth 6.0
Macadamia nuts 7.2
Mayonnaise, full-fat 7.2
Oil vegetable 8.8
Middleweights - Watch Portion Size
Soybeans, boiled 1.7
Soy Ice Cream 1.7
Trout, baked or broiled 1.7
Salmon, cooked, dry heat 1.8
Ice cream, Haagen Dazs, low-fat vanilla 1.9
Bagel, whole - wheat 2.0
Pork chop, center cut, lean, braised 2.0
Soy dressing 2.0
Soy sour cream 2.1
Cheese, mozzerella, part skim 2.5
Cheese, soy 2.5
Bread, pita, whole-wheat 2.7
Muffin, wheat bran, low-fat 2.8
Bread, whole-wheat 3.0
Lightweights - Eat in Moderation
Red Snapper (hehe she said red snapper) 0.9
Cheese, cottage, 4% 1.0
Cod, baked or broiled 1.0
Shrimp, cooked 1.0
Soba buckwheat noodle, cooked 1.0
Sweet potato, boiled 1.0
Yogurt, low-fat with fruit 1.0
Potatoes, baked 1.1
Rice, brown, cooked 1.1
Scallops, steamed 1.1
Pasta, whole-wheat, cooked 1.1
Pasta, enriched, cooked 1.4
Soybeans, green, boiled 1.4
Featherweights - Eat freely
Tea, jasmine/green/black 0.0
Lettuce, romaine 0.1
Konnyaku yam cake 0.1
Summer squash 0.2
Bitter melon 0.2
Bean sprouts, boiled 0.2
Daikon Japanese white radish 0.2
Hechima loofa gourd 0.2
Spinach, boiled 0.2
Swiss chard, boiled 0.2
Bamboo shoots 0.3
Bell pepper, red 0.3
Grapefruit, pink/red 0.3
Snap beans 0.3
Soup, vegetarian vegetable, prepared with water 0.3
Milk, nonfat 0.4
Shiitake musrooms 0.4
Soup, tomato, prepared with water 0.4
Winter squash 0.4
Dandelion greens 0.5
Orange juice 0.5
Soup, black bean and vegetable, fat - free 0.5
Tofu, firm light 0.5
Wakame seaweed, rehydrated 0.5
Cheese, cottage, fat free 0.6
Cranberry juice cocktail 0.6
Milk, whole 0.6
Yogurt, low-fat, plain 0.6
Light tuna, canned in water, drained 0.7
Tofu, regular, firm 0.7
Yogurt, soy, plain 0.7
|Tofu Stuffed Mushrooms
Okinawa Diet Recipe
20 large button mushrooms
7 oz water packed firm light tofu
1/3 cup finely chopped carrot leaves
1 tbsp kudzu powder or 2 tsp arrowroot powder
pinch of sea salt
freshly ground black pepper
1/3 cup bread crumbs
2 tbsp soy Parmesan cheese
2 tsp dried parsley
Preheat the oven to 375 degrees
Clean mushrooms and remove stems. Finely chop stems. Wrap tofu with two paper towels and place on a plate; microwave at medium for 2 minutes. Transfer tofu to large bowl and mash it. When tofu is cool to touch, add chopped musroom stems, carrot leaves, kudzu powder, salt, and pepper. Mix well by hand. Spoon about 1 tbsp of tofu mix into each musroom cap. Place stuffed musrooms on bakign dish, tofu side up, and bake for 15 minutes, or until the tofu and mushrooms look slightly dry.
While mushroom caps are in the oven, in a small mixing bowl combine the bread crumbs, Parmesan cheese, and parsley. Sprinkle the bread crumb mixture over the mushrooms. Return them to the oven and bake for another 5 minutes, or until the bread crumbs are golden.
1 serving, caloric density 0.7; Calories (Kcal) 105; Protien (g) 10; Carbohydrate 9g0 13; Total Fat 9g0 2; Saturated Fat 9g0 0.2; Monounsaturated Fat (g) 0.2; Polyunsaturated Fat (g) 0.8; Dietary Fiber (g) 1.7; Flavonoid and Other Phyto (mg) 22.1; Cholesterol (mg) 0; Sodium (mg)217; Vitamin A IU 787; Vitamin C (mg) 13; Calcium (mg) 243; Iron (mg) 2.5; Percentage (%) Protein 35.6; Carbohydrate 49.3; Fat 15.1
2 pieces firm tofu
1 cup dashi stock
1 tablespoon soy sauce
1 tablespoon mirin
1 tablespoon potato starch (or 1 tablespoon cornstarch and 1tbsp water)
1 tablespoon grated fresh ginger
potato starch, for dusting tofu
vegetable oil (for frying)
1 hour 30 mins prep
Wrap tofu with paper towel and place it on a cutting board.
Put another cutting board or a plate on top the tofu to remove water from tofu.
Put konbu dashi, soy sauce, and mirin in a pan and heat.
When the sauce boils, add starch mixture and mix quickly.
Dry tofu with paper towel and cut each tofu in half.
Dust tofu with potatostarch.
Fry tofu in 350 F oil until it turns brown. Place each fried tofu in a small dish and pour the sauce over it.
Put grated ginger and bonito flakes on top of each tofu
Calculated for 1 serving (9g)
Recipe makes 4 servings
Calories from Fat 0 (2%)
Amount Per Serving %DV
Total Fat 0.0g 0%
Saturated Fat 0.0g 0%
Polyunsat. Fat 0.0g
Monounsat. Fat 0.0g
Cholesterol 0mg 0%
Sodium 274mg 11%
Potassium 18mg 0%
Total Carbohydrate 0.7g 0%
Dietary Fiber 0.1g 0%
Protein 0.5g 1%
Vitamin A 0mcg 0%
Vitamin B6 0.0mg 0%
Vitamin B12 0.0mcg 0%
Vitamin C 0mg 0%
Vitamin E 0mcg 0%
Calcium 1mg 0%
Magnesium 2mg 0%
Iron 0mg 0%
|Miso-Seared Salmon With Edamame Sauce
3 tablespoons miso (light red or golden)
2 tablespoons tamari or soy sauce
4 (6 ounce) salmon fillets, skin removed
6 large garlic cloves, peeled
2 cups edamame (fresh or frozen shelled)
1/2 cup silken tofu
3/4 cup vegetable broth
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/8 teaspoon fresh ground pepper
1 tablespoon grapeseed oil or rice oil
1 hour 20 minutes 1 hr prep
1. In a small bowl, combine miso and tamari until smooth. Place salmon on a plate and coat with miso mixture; cover and refrigerate 1 hour.
2. In a small saucepan, cover garlic with cold water. Bring to a boil, and pour off water. Cover with cold water again and bring to a boil. Reduce heat to low and simmer until garlic is tender, about 10 minutes; drain and set aside.
3. Bring a large saucepan of water to a boil. Add edamame; reduce heat and simmer 3 ½ minutes; drain.
4. In a food processor, combines edamame, tofu, and garlic. Process until smooth. With motor running, pour in broth. Add lemon juice, salt, and pepper; process to combine. Pour sauce into a saucepan; warm over low heat.
5. In a large nonstick skillet, heat oil over medium-high heat. Add salmon fillets and reduce heat to medium. Cook salmon until well browned and just cooked trough, 3-4 minutes per side; serve with edamame sauce.
Calculated for 1 serving (0g)
Recipe makes 4 servings
Calories from Fat 171 (36%)
Amount Per Serving %DV
Total Fat 19.1g 29%
Saturated Fat 2.5g 12%
Polyunsat. Fat 9.3g
Monounsat. Fat 4.0g
Cholesterol 87mg 29%
Sodium 1539mg 64%
Potassium 1450mg 41%
Total Carbohydrate 22.8g 7%
Dietary Fiber 6.4g 25%
Protein 53.5g 106%
Vitamin A 831mcg 16%
Vitamin B6 0.5mg 27%
Vitamin B12 5.1mcg 84%
Vitamin C 42mg 71%
Vitamin E 1mcg 5%
Calcium 296mg 29%
Magnesium 139mg 34%
Iron 6mg 37%
|Wasabi Crab on Green Onion Pancakes
2 (6 ounce) cans lump crabmeat, drained
4 tablespoons wasabi mayonnaise
1/2 teaspoon lemon juice
1/2 teaspoon low sodium soy sauce
1 teaspoon finely chopped chives Green Onion Pancakes
4 flour tortillas
1 large egg, lighly beaten
2 tablespoons green onions, thinly sliced
2 tablespoons chopped chives, garnish
2 tablespoons prepared wasabi, garnish (optional)
35 minutes 15 mins prepCrabmeat:
In medium bowl combine all ingredients for crabmeat mixture.
Cover with plastic wrap and refrigerate for 1 hour. Pancakes:
Using a pastry brush, lightly coat 1 side of each tortilla, with beaten egg.
Sprinkle each of 2 tortillas, egg sides up, with 1 tablespoon sliced green onions.
Take remaining 2 tortillas egg sides facing down and place on top of onion sprinkled tortillas.
Press firmly together.
With a 2" round cutter (or empty tomato paste can with top and bottom removed) carefully cut 8-10 rounds from each tortilla sandwich.
Place green onion pancakes in a dry nonstick skillet over medium heat.
Toast pancake until golden brown on each side.
Remove to a plate and set aside.
To serve, spoon a small amount of crab mixture on top of each pancake.
Garnish with chives &/or a very, very, small amount of prepared wasabi.
Calculated for 1 serving (26g)
Recipe makes 20 servings
Calories from Fat 8 (20%)
Amount Per Serving %DV
Total Fat 0.9g 1%
Saturated Fat 0.2g 1%
Polyunsat. Fat 0.2g
Monounsat. Fat 0.4g
Cholesterol 23mg 7%
Sodium 108mg 4%
Potassium 84mg 2%
Total Carbohydrate 3.2g 1%
Dietary Fiber 0.2g 0%
Protein 4.6g 9%
Vitamin A 51mcg 1%
Vitamin B6 0.0mg 1%
Vitamin B12 1.8mcg 29%
Vitamin C 0mg 1%
Vitamin E 0mcg 0%
Calcium 19mg 1%
Magnesium 11mg 2%
Iron 0mg 1%