Ohitashi

I'm sharing a favourite appetizer of mine that I often order when I go out for sushi. I'm not sure why I've never tried making it. I think because I eat sushi at least once a week. Yup a slight obsession of mine for those who don't know that about me.

Here is what I came up with.

Spinach

1 container of 312g of tripled pre-washed organic spinach leaves

**I also made one with exactly the same as above with a spring mix minus the radicchio (seen below)

Method

Boil spinach, drain/rinse and squeeze and squeeze as much water out with tongs to remove the bulk of the water. This will make the spinach more compact and easier to squeeze with your hands without spinach slipping out on you. Now squeeze the rest of the water out with your hands till spinach is very compact and dry. 

Divide spinach in half as this is for two servings and shape the spinach into somewhat of a ball or tater tot like shapes. You could also leave it as one piece but I think three or four or more small ones are a nicer way to eat these. You get more balance in flavours that way.

 

Sweet Miso Dressing

1/4 C white miso

1/4 C luke warm water

2 tbsps agave syrup

1 tsp braggs apple cider vinegar 

1 tsp tahini

Sesame seeds for garnish  

**use organic when possible**

Yields 2 appetizer servings

 

Method

Add all miso sauce ingredients together in a bowl and mix well.

Drizzle over spinach peices and garnish with sesame seeds white, black or both

Serve chilled

Enjoy! 

Next is to successfully master their salad dressing. That I just can't figure out. For now at least.

May you find this recipe as nummy as I did and mostly may you be Nutritionally Well.

Mixed Pickled Veggies

Part of my 4 days of home alone I made this recipe also inspired by Cookingwithplants.com. Anja had a guess chef named Ismail Tosun on her You Tube video making this. You can use any veggie combination you wish. The veggies originally used are listed below. This is what I had on hand and decided to use.

Ingredients

1/2 cup sugar peas

1/2 cup carrots

1/2 cup fennel

1/2 cup red cabbage

1/4 cup white onion

1/4 cup parsley

1/4 cup celery leaves

2 garlic cloves

( original recipe calls for radish, carrots, fennel, chilli, parsley & garlic )

**use organic when possible

Method

Slice, chop and/or julianne your veggies. 

Layer each veggie into a jar with a lid or a container. Set aside.

Marinade ingredients

2/3 cups of distilled white vinegar 

1/4 cup coconut sugar ( or one of your choice ) 

4 bay leaves

1/4 tsp of herb or spice of your choice ( original recipe calls for coriander seeds, I used herbamare )

1 tbsp 100% organic maple syrup 

Method 

Take all marinade ingredients and add them to a pot and heat just until the sugar is dissolved.

Pour into your container over the veggies. Seal the lid and give it a shake to toss the liquids around.

Set in the fridge for a day, tossing throughout the day. This will help all the veggies marinate equally.

Should last for about a week or more.

Serve on a sandwich, burger, wrap or serve as a side dish. The option is yours.

I really enjoyed this. I hope you do too!

Don't forget to check out Anja's website for some awesome recipes. Cookingwithplants.com

https://cookingwithplants.com/author/anja/

Wakame Seaweed Salad

What is Wakame?

Wakame is an edible brown seaweed or kelp common in Japanese, Korean, and Chinese cuisines.

You may have seen this salad on your favourite sushi restaurants menu or perhaps even eaten it. However it's premade & delivered, not usually made in house. You can actually by the exact same salad at Costco. Years ago when I bought this, I wasn't knowledgeable about the ingredients, now that I am and re-read the ingredients I stopped buying it and ordering it. Why? Not only is this packaged food full of unhealthy ingredients it also uses blue & yellow food dye to keep it fresh & colorful. 

Here is the ingredient list:

Ingredients: Wakame, agar, high-fructose corn syrup, vegetable fat and oil, sugar, sesame seeds, salt, vinegar, glucose syrup or starch syrup (“Mizuame”), hydrolyzed protein, cloud ear mushroom, red pepper, glucose, seasoning (amino acid, etc.), acidulant, food coloring (Yellow #4 and Blue #1). 

Okay yuck! This beautiful food we know is healthy now becomes unhealthy. 

Here is how making this salad at home more healthy. 

Ingredients

1 package ( 70 g ) dried cut wakame seaweed 

2 large green onions

1/2 Cup sesame seeds ( white & black )

Yields approx 7 Cups

Dressing ingredients

4 Tbsp rice vinegar

2 Tbsp sesame seed oil

1 Tbsp coconut sugar 

2 Tbsp fresh squeezed lemon juice

3 Tsp braggs liquid soy

Method 

Add the package of seaweed to a bowl with double the amount of warm water to insure all seaweed is covered 

Set aside to allow it to rehydrate while making the dressing

Add all the ingredients of the dressing to a bowl and mix well

Drain seaweed in a strainer & rinse under cold water, this will help brighten up the green colour 

Squeeze most of the liquid out of the seaweed ( I just used my hands )

Chop green onions add them, the sesame seeds and the dressing to the seaweed

Mix well

Eat right away or refrigerate up to approx 3/4 days

I was so pleased with how it turned out. When I tasted it to see if the recipe turned out it was so good but when I ate it again later it was even better. Eating it later gave the salad time to set & marinate which of course always enhances the flavour. I recommend pre-making it for eating at a later time. However either way was delish!

Why eat wakame? Because of its nutritional line up & for its health benefits. Please read below.

Health Benefits of Wakame: Wakame is a good source of the following:

1. Magnesium. This mineral is critical in the contraction and relaxation of muscles, function of certain enzymes in the body, production and transport of energy, and the production of protein.

2. Iodine. Iodine is needed for strong metabolism of cells - the process of converting food into energy. It also maintains the balance of the thyroid gland and is needed for the production of thyroid hormones.

3. Calcium. Wakame easily allows for the absorption of calcium into the human body. Each 100 grams of raw wakame contains 150 milligrams of calcium. Calcium is needed for strong healthy bones and the prevention of osteoporosis.

4. Iron. We need iron because it is essential for the production of red blood cells and the prevention of anemia.

5. Vitamins!

• Vitamins A, C, E, and K. These vitamins are all amazing for skin health and repair as well as immunology. 
• Vitamin D. Promotes the absorption of calcium for healthy bones and enhances the nerve, muscle, and immune systems.
• Riboflavin (Vitamin B2). We need riboflavin to use the carbohydrates, fats, and proteins in the foods we eat. Riboflavin helps us use these nutrients for energy in our bodies for growth and is also necessary for red blood cell production. Riboflavin functions as an antioxidant and works in the body with other vitamins such as niacin, folate, and vitaminB6. 

6. Folate. Helps the body make new cells and is especially important for pregnant women.

7. Lignans. Thought to play a role in preventing certain types of cancer, particularly breast cancer.

** compliments of mindbodygreen.com**

More Health benefits

Weight Control:

Cholesterol and Heart Health:

Circulation:

Cancer Prevention:

Energy Booster:

Bone Health:

Balance:

*** A Final Word of Caution: Although the vast majority of the components in wakame are beneficial for your health, it does have a relatively high level of sodium, which isn’t the best choice for people already suffering from obesity or blood pressure problems. Sodium works against potassium to lower blood pressure, so be careful not to overdo it on the wakame in your meals. Other than that, enjoy this delicious Japanese delicacy!***

**compliments of organicfacts.com**

I encourage you to give seaweed a try whether it's wakame or another one of the many other varieties. Where to buy it?

I'm sure you can buy them in many places but I do know for sure that your local health food store will carry wakame and your local Asian market. 

However you try it or enjoy it mostly may you be Nutritionally Well.

Mexican Sprouted Salad w/Chilli Lemon Dressing

 

 Cool meals on hot days are ideal. Yes we do have to cook a little but it's a great idea to pick one day of the week to prepare foods that can be combined into several variety of meals through out the week to help beat the heat. 

Today was this refreshing salad. 

Salad

Ingredient's

1 Cup sprouted rice & quinoa blend ( I used Trū Roots organic ) 

( see website at the bottom of the blog to see why to choose sprouted foods ) 

1 Cup black beans ( soaked, drained & cooked or use canned ) 

1/2 Cup chopped cilantro 

1/2 Cup diced onion

1/2 Cup corn

1/2 jalapeño pepper chopped ( seeds in ) 

1 Tbsp chilli powder

1 Tbsp lemon juice ( fresh squeezed or bottled )

Salt to taste ( I used approx 1/4 tsp ) 

**use organic when possible

I use a lot of organic ingredients but I don't always mention which ingredients I choose in the recipe. I do this because I believe It's up to each person if they want to use organic and which products they choose to use. Organic & fresh are always the better choice. This is why I just sum it up to * use organic when possible *

Why choose organic ? See website at the bottom of the blog..

Method

Prepare beans ( the night before ) unless using canned 

Cook grains according to package directions & let cool

Chop cilantro, onion & pepper

Add all ingredients to a bowl & mix

Set aside and make dressing

Yields approx 4 Cups

Nutritional Facts ( before dressing ) per each 1 Cup serving 

300 Calories 

1 g fat

48 g carbs

5 g fibre 

9 g protein

**The carb and protein ratio is ideal. This equals a great postworkout meal! 

Dressing 

Ingredient's

1 Tbsp chilli powder

2 Tbsp EVOO

1/2 Tbsp honey ( raw )

4 Tbsp lemon juice ( fresh squeezed ) try 2 tbsp then add the third and/or fourth. I like lemony but you may not.

Pinch of salt 

Yields approx 1/3 Cup

Method

Add all ingredients to a bowl

Mix & pour over salad

Serve right away or chill it & enjoy later

Another great way to serve this salad can be in a lettuce or tortilla wrap. This could also be pan fried or even made into burgers. Quinoa/rice & black bean burgers are fantastic. 

The possibilities are many. However you make this, I hope you enjoy & mostly may you be Nutritionally Well. 

ORGANIC FOODS: 

Top Reasons To Choose Organic Foods | Prevention

www.prevention.com/food/healthy.../top-reasons-choose-organic-foods

Regardless of diet, organic foods are a smart priority. Opting for organic foods is an effectual choice for personal and planetary health. Buying organically grown ...

SPROUTED FOODS:

All About Sprouting | Precision Nutrition

www.precisionnutrition.com/all-about-sprouting

by R Andrews - Related articles

Sprouting involves soaking seeds, nuts, legumes or grains for several hours, then ... seedscontain anti-nutrients, substances that inhibit the absorption or use of ...

Spiralized Veggie Salad With Miso Dressing

Are you on the spiralizer train? I love LOVE using my spiralizer.

 It's a fun way to eat & present your veggies not to mention the fun the kids will have helping you prepare them. So many veggie recipes are out there from main dishes to a garnish. You can check some of them including this recipe up on my Pinterest board named "Spiralizer Eats" Ok let's get spiralizing! 

The veggies you will need to spiralizer are: 

 

 2 Cups each of spiralized carrots, zucchini & lo bok

1/3 cup of red onion ( thinly sliced )

1-2 tbsp black sesame seeds

1/2 tsp black pepper or chilli flakes *(optional )*

**use organic when possible 

 Add everything to a large bowl

Next: 

Making the dressing

Ingredient's 

1/4 C rice vinegar

1/4 C grape seed oil

1 tbsp sesame seed oil

1 tbsp coconut sugar ( or sweetener of your choice )

1 tbsp Braggs liquid soy

1 tbsp grated ginger ( equals approx 1 inch piece )

1 1/2 tbsp miso paste ( I used AKA miso )

1 large garlic clove

Method

Blend all ingredients with your mixer

Add dressing to the bowl of spiralized veggies, red onions, sesame seeds & pepper. Stir till well mixed & serve! 

The options for spiralized recipes are endless. I encourage you to explore & try the ones that appeal to you. Don't have a spiralizer? No problem. You can use your veggie peeler or a julienne peeler. 

 Ribbon or shoe string, both work. 

However method you use I hope you explore your options & taste buds, mostly may you be Nutritionally Well. 

Chick Pea & Edamame Salad

Wanted a lower carb & higher protein meal tonight as I ate all my carbs throughout the day.

Actually on that note* eating your carbs earlier in the day will help prevent weight gain. We don't burn as many calories dinner time onwards as we do during the day. This is a great technique to avoid our excess carbs turning into un wanted FAT. 

****Athletes you are not in this category of course but I don't have to tell you that do I? 

Tonights salad I'm using left over pre soaked and cooked chick peas and added some edamame. Then I used more leftovers to stuff portobello mushrooms. This is the salad part I came up with. 

Ingredients

1/2 c chick peas

40 pods of edamame

1/4 c diced red pepper

1/4 c diced red onion

1/3 c chopped parsley

1/2 c grated carrots

Topped with black sesame seeds

*use organic when possible*

Mix with below dressing and serve

Dressing

Tamari Ginger Vinaigrette ( not my own ) recipe below and website.

Tamari-Ginger Vinaigrette

• ¼ cup olive oil
• 2 tablespoons rice vinegar
• 1 tablespoon finely grated ginger
• 1 tablespoon low-sodium tamari (or other low-sodium soy sauce*)
• 2 teaspoons lime juice
• 3 garlic cloves, pressed or minced

Chopped Kale Salad with Edamame, Carrot and Avocado - Cookie ...

cookieandkate.com/.../chopped-kale-salad-with-edamame-carr...

 Rating: 5 - 5 reviews - 20 mins

Jul 15, 2013 - It's loaded with crisp carrots, bell pepper and snap peas, and balanced with creamy avocado and edamame. The kale salad recipes on this ...

You visited this page on 12/08/14.

However I found the original recipe to acidic. So what I added to this recipe was what I had on hand--- 1 tbsp of lite mayo, ( no I do not make my own as I rarely eat it ) 1 tsp of organic coconut palm sugar & 1/2 tsp salt. Just my preference . This is what I say about my recipes. Take a recipe and create your own, as any recipe is only a creation of your own! :)

What I also added to my high protein low carb dinner was yes another left over. What do you do with leftovers??? Stuff, wrap and roll them. I'm stuffing tonight as I mentioned above.

Red quinoa, my curry coconut stew I posted a few days ago on Instagram ( @enrichinglife ), sorry one of those just make no recipe things  ( story of my life ),  feta cheese, parsley, red onion & grape seeds oil. Added to that 1 egg, salt &  topped with a thick slice of tomato & asiago shredded cheese. Bake at 375 for 35 minutes. 

This is what dinner ended up looking like 

Ok I have to admitt. I love making & creating meals out of left overs. I feel THE best meals are from exactly that--leftovers. Why? Because everything premade has time to set and the flavours evolve. Therefore it's MY time to create. I Have mentioned in other blogs that I LOVE to pre make a bunch of different spreads and dishes for a quick grab to make any meal. This way most of your meal is already made. Healthy, nutritious and an easy make. Premaking really helps prevent running out to a ( horrid ) fast food restaurant for your quick meals of high fat and calories with no nutritional value.

I hope you find plant based foods as a staple in your diet ( not "A" diet rather the foods you eat daily ) 

For your good health, the less animal foods the better. Most of all may you be Nutritionally Well. 

Spiralized Asian Flare Salad

If you haven't heard of a spiralizer, allow me to introduce you. 

 This little kitchen helper is AMAZING, if you don't mind me saying. There are a few different kinds. This one was best suited for me. Not cheap as this one with tax was around $100. Some others are more expensive, but I believe it's a great investment & fantastic addition to my kitchen and my families health.

    Spiralizers aren't in every house hold but many do know about it, especially our raw foodie friends.

Zucchini, beets, daikon radish &. carrots our amoung the favorites to use with this. These wonderful veggies come out in a pasta like form which makes this great for those cutting down on there carb consumption or just tryng out new ways to eat there veggies or create a new salad recipe. Here's an example using beets as I forgot to take pictures using the ingredients for the recipes I'm about to post. 

 

Most days I wake up early and the first thing I think about is what am I going to make for dinner that night, ok and lunch. I don't have to think about breakfast as it is usually the usual, a shake. So I usually open the frig and look at what I have then remember what's in the freezer, take a peek at the pantry and it just comes together.

Then there are days where I pre-make so many things then realize I did not think about what to make for dinner and come up with some of the best meals from all the pre-made items like dips & spreads, pickled, marinated & roasted items. Love those days.

This is a recipe I came up with to add to my pre-made beet root marinated salmon ( Courtney of Gordon Ramsay ) 

I posted that on Instagram @enrichinglife. Looks amazing and tasted amazing.

 

Check out Gordon Ramsays ultimate home cooking for the recipe.

I served this on pan toasted chibatta bread slices with cambert cheese with an spiralized Asia Flare salad.

 

Here's what I came up with.

1/3 cup spiralized diakon radish

1 medium size spiralized carott

4 spring onions sliced 

Handful of bean sprouts

1 tbsp toasted sesame seeds

1 tbsp sesame oil

1 tbsp ponzu sauce

1 package of wasabi roasted seaweed snack

Salt & pepper to taste 

Method: 

Toast sesame seeds in a pan on medium heat till light brown. They toast fast, be carful not to burn. Then put a side 

Spiralize both diakon radish & carrot. 

Slice 4 green onion length wise

Place those three ingredients in a bowl

Add sesame oil, ponzu, salt & pepper, handful of bean sprouts.

Crush the while pack of wasabi seaweed snacks with hand and add to bowl

Mix and serve on greens of your choice,

Snap peas, peppers and red onions would also be a great addition to this recipe if you wish. Taking a recipe and making it your own is something I encourage for everyone. After all, a recipe is only an example of the possibilities of what you can create with it. It's a base that can be manipulated. 

Some websites on Health benefits explained: 

http://www.healthdiaries.com/eatthis/10-health-benefits-of-daikon-radish.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21

http://www.anniechun.com/our-food/seaweed-snacks/sesame

So happy creating and may you be Nutritionally Well.