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Glazed Pears with Raspberry Coulis Dessert

Glazed Pears with Raspberry Coulis Desserts
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Ingredients
  1. 8 seckel pears OR 4 small Bosc pears
  2. juice of 1/2 lemon
  3. 1/2 cup apple juice
  4. pinch of salt
  5. 1 tsp kuzu, mixed with 2 tsp water
Raspberry coulis
  1. one 6-oz package fresh raspberries
  2. 2 TBS brown rice syrup
  3. pinch of salt
Instructions
  1. 1. To make the glazed pears: Prepare the pears by peeling the skin from the bottom, leaving the top part unpeeled and the stem intact. Scoop out the seeds and the membrane from the bottom using a peeler with a sharp tip. Dip the pears into lemon juice to prevent discoloration.
  2. 2. Put apple juice and a pinch of salt into a pot that is just large enough to hold the pears. Place the pears upright so they fit snugly in the pot.
  3. 3. Cover and bring to a boil. Reduce the heat and simmer for 10 to 15 minutes (less for seckel pears) or until the pears are tender when pierced. Let the pears cool in the juice.
  4. 4. Remove the poached pears carefully from the pot. Thicken the remaining apple juice with kuzu mixed with water. Coat the pears with the glaze. Chill until ready to serve.
  5. 5. To make the raspberry coulis: Place everything in a pot and cook on a medium flame until the raspberries start to release their liquid.
  6. 6. Purée the mixture in a blender until smooth. Remove the raspberry seeds using a strainer.
  7. 7. Plate the poached pears with raspberry coulis and decorate with mint leaves and lemon zest.
Kushi Institute http://www.kushiinstitute.org/
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Cucumber and Wakame Salad (Sea Vegetables)

Cucumber and Wakame Salad (Sea Vegetables)
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Ingredients
  1. • 2 cups cucumber sliced thin
  2. • 1/2 tsp sea salt
  3. • 3-inch piece wakame, reconstituted and thickly sliced.
  4. • 1 tsp rice vinegar
  5. • shoyu
Instructions
  1. • Place cucumber slices and salt in a pickle press, mix thoroughly and press for two hours. Rinse and add wakame. Add rice vinegar and several drops shoyu. Mix well and serve. Garnish with toasted sesame seeds.
Kushi Institute http://www.kushiinstitute.org/
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Stir-fried Vegetables

Vegetables
Yields 4
STIR-FRIED VEGETABLES Chris Jenkins Kushi Institute chef
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Ingredients
  1. 1 carrot, ribbon cut
  2. 1 lotus root, cut into thin half-moons
  3. 2 medium yellow onions, sliced into half-moons
  4. 2 heads broccoli, cut into small florets
  5. 4 leaves nappa or Chinese cabbage, in ¾ inch-wide slices
  6. 4 fresh shiitake mushrooms, de-stemmed and quartered
  7. 2 tablespoons toasted sesame oil
  8. 2 tablespoons shoyu
  9. 2 tablespoons brown rice vinegar
  10. 2 tablespoons arrowroot flour
  11. 2 tablespoons freshly grated ginger juice
  12. 2 scallions, sliced thin for garnish
  13. ½ cup apple juice
  14. ½ cup water
  15. 1 pinch sea salt
Notes
  1. Warm a sauté pan over a medium-high flame. Add the oil and wait a few seconds for the oil to heat up. Then, add the onions, lotus root and a pinch of sea salt. Stir-fry for about two minutes, until the onions begin to be translucent. Add all the other vegetables and continue sautéing for about 10 minutes, or until they are tender but still a bit crunchy. Then, add the shoyu, vinegar, ginger juice and ½ cup of apple juice and cook 30 seconds more. Mix the arrowroot into ½ cup of water, and stir this into the vegetables while they are cooking. When the arrowroot gelatinizes, remove the vegetables from the heat. Garnish with scallions and serve.
  2. These “Chinese-style” vegetables make a nice side dish, served with rice.
Kushi Institute http://www.kushiinstitute.org/
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Azuki, Squash and Kombu

Azuki, Squash and Kombu From the Kushi Institute kitchen
Serves 4
This dish is warming and strengthening – great for dinner on cold nights. In traditional wisdom azuki beans (also known as aduki or adzuki) are said to be strengthening in particular for the kidneys. They are also very easy to digest compared to most other beans.
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Ingredients
  1. Ingredients are slightly different for the two methods: see below.
  2. Here are recipes for two different preparation methods; the first is boiling, which takes about two hours or more in cooking time, the second is pressure cooking, which cooks for about one hour.
  3. The difference in the two cooking methods is more than just time. Different cooking methods produce different results in the flavor and “energetic” qualities of the dish, and influence how you feel and how the dish is digested.
  4. • The boiling method produces a “lighter” taste, and you may feel lighter after you eat it.
  5. • Pressure cooking produces a more rich, deep flavor, and you may notice feeling “heavier” after eating it.
  6. Try both methods, on different days, and see the difference in taste and how you feel for yourself.
Method # 1 - Boiling
Time
  1. Soaking time: 8 hours or over night
  2. Preparation time: 15 minutes
  3. Cooking time: 2 + hours
  4. Clean-up time: 10 minutes
Boiling Method Ingredients
  1. • 1 cup azuki beans, washed, and soaked in 2 cups water
  2. • 1 cup hard winter squash (such as butternut, buttercup or kabocha), cut in large cubes
  3. • 1-inch square piece of kombu
  4. • 1/4 teaspoon sea salt
  5. • water
  6. • parsley, chopped, for garnish
Equipment
  1. • Heavy, covered sauce pan
  2. • Vegetable knife
Boiling Method Directions
  1. This recipe is adapted from the Kushi Institute’s Level 1 course binder.
  2. Makes 4 servings
  3. • Place the kombu on the bottom of a heavy pot.
  4. • Add the soaked beans with soaking water and, if necessary add enough water to just cover the beans.
  5. • Bring to a boil over a medium flame. When it comes to boil, cover the pot, reduce the flame to low, and simmer for 1 hour.
  6. • Add a little water occasionally, as needed, to keep the beans just covered. Do not add too much water, as the less water there is the more rich the flavor of the beans will be.
  7. • After 1 hour, place the squash on top of the azukis, re-cover the pot and continue simmering 1 hour more. The beans and squash should both be very tender at this point.
  8. • Add the salt by sprinkling over the top of the beans and squash. Stir salt in a little, very gently so as not to break up the squash piece, and cook 15 minutes more, uncovered to reduce the liquid. If there is still a lot of water after 15 minutes you can continue simmering uncovered as long as you like, just keep the flame very low and check regularly to make sure it does not scorch.
  9. • Serve hot garnished with parsley.
  10. Leftovers will keep refrigerated up to 3 days.
  11. -----------------------------------------------------------
Method # 2 - Pressure Cooking
  1. Makes 4 servings
Time
  1. Soaking time: 8 hours or over night
  2. Preparation time: 15 minutes
  3. Cooking time: 1 hour
  4. Clean-up time: 10 minutes
Equipment
  1. • Pressure Cooker
  2. • Vegetable knife
Pressure Cooking Ingredients
  1. 1 cup azuki beans, washed, and soaked in 2 1/2 cups water
  2. 1 cup hard winter squash (such as butternut, buttercup or kabocha), cut in large cubes
  3. 1-inch square piece of kombu
  4. 1/4 teaspoon sea salt
  5. water
  6. parsley, chopped, for garnish
Pressure Cooking Directions
  1. • Place the kombu on the bottom of the pressure cooker.
  2. • Add the soaked beans and, if necessary add enough water to cover the beans by 1/2 inch. Place the squash on top of the beans.
  3. • Bring to pressure over a high flame, then reduce the flame to low and cook for 45 minutes.
  4. • Let pressure come down, remove the lid, and add the salt by sprinkling over the top of the beans and squash. Stir salt in a little, very gently so as not to break up the squash piece, and cook 10 to 15 minutes more, uncovered to reduce the liquid. If there is still a lot of water after 15 minutes you can continue simmering uncovered as long as you like, just keep the flame very low and check regularly to make sure it does not scorch.
  5. • Serve hot garnished with parsley.
  6. Leftovers will keep refrigerated up to 3 days.
Kushi Institute http://www.kushiinstitute.org/
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Tofu Cilantro and Veggie Dish

Tofu Cilantro and Veggie Dish
from Mirea Ellis In this quick to prepare dish you get a great combination of protein, greens, and roots. Just add a whole grain and a little pickle for a complete meal. It also includes cilantro, a food you don’t often see in macrobiotic recipes. In macrobiotics we categorize foods in different ways, one of which is recommendations for frequency of use. Some are recommended for daily use (like kale or carrots) while cilantro is considered an “occasional” food, to be eaten less often, perhaps one a week or less. But this does not mean to avoid it, and cilantro has an outstanding benefit: it draws heavy metals, including mercury, from body tissues, after which they are excreted in the urine. This is a great reason to incorporate it into your diet! Makes 5 servings Preparation time: 10 minutes Cooking time: 7 minutes Clean-up 5 minutes Total time: 30 minutes Equipment: • Large skillet with cover, or large saucepan with cover • Vegetable knife
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Ingredients
  1. • 1 package extra firm tofu
  2. • 1 bunch cilantro
  3. • 3 heads baby bok choy or 1/2 medium head nappa cabbage
  4. • 1 large carrot
  5. • 1 bunch scallions
  6. • 2 Tablespoons ume vinegar
Instructions
  1. • Wash cilantro well and cut into 1 inch size pieces.
  2. • Separate leaves of baby bok choy or Chinese cabbage, and wash well. If using baby bock choy cut stalks into one inch size pieces and set aside. Cut leaves into one inch size pieces and put with cut cilantro. If using Chinese cabbage cut into one inch size pieces and put with cut cilantro.
  3. • Cut scallion lower white, and more solid middle part, into 1/2 size pieces and put aside with baby bock choy stems. Cut upper hollow leaves of scallions into 2 inch pieces and put aside with cilantro and bok choy leaves.
  4. • Cut carrot into very fine matchsticks as follows: Cut 2 inch sections. Cut each section in half lengthwise. Put cut flat side of one section down on the cutting board. Cut lengthwise in very thin strips. Cut the thin strips lengthwise again into thin matchstick pieces.
  5. • Place pan on medium-high to high flame and crumble tofu into the pan by squeezing the block in your hand.
  6. • Sprinkle ume vinegar over tofu and slowly stir for 4 minutes. Water will come out of tofu and evaporate.
  7. • Place the cut baby bok choy stalks and lower parts of scallions on top of tofu, cover, and simmer covered for 1 minute.
  8. • Place the rest of the vegetables in the pot on top of those already there, cover, and cook for another 2 minutes.
  9. • Remove from heat, move ingredients from pot to a platter and serve immediately.
Kushi Institute http://www.kushiinstitute.org/
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Savory Barley Mushroom Soup

Savory Barley Mushroom Soup
This rich and hearty soup comes from one of the cooking classes in our Levels program. For more information about the Levels click here. "Hulled" barley gives a more delicious, hearty taste and much greater nutrition than "pearled" barley. In pearled barley, like white rice, the outer layers of the grain, which contain the most nutrients plus the fiber, are polished off. Like brown rice, hulled barley is a whole grain.
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Ingredients
  1. • 1/2 cup hulled barley, rinsed, and soaked 7 hours or overnight
  2. • 1 medium onion, diced
  3. • 5 dried shiitake mushrooms, soaked for 10 to 15 minutes, stems removed, and sliced thin.
  4. • 1 stalk celery, diced
    •1 small carrot, diced
  5. • 5 - 6 cups water (including soaking water)
  6. • 1/4 - 1/2 tsp sea salt
  7. • 1 - 1 1/2 Tbsp sweet white miso (or other type of miso for a different flavor)*
  8. • garnish (parsley, scallions, ginger, cilantro, etc.)
Instructions
  1. 1. Place soaked barley and water in a pot. Bring to boil, reduce flame to low, and simmer covered for 25 minutes.
  2. 2. Add onion, shiitake mushrooms and carrots. Bring back to a boil, reduce flame, and simmer covered another 15 minutes.
  3. 3. Taste to see if barley is done. Simmer longer if necessary. Note: barley will remain more chewy in texture than rice.
  4. 4. When barley is done, add celery and diluted miso. Summer another 5 minutes.
  5. 5. Garnish and serve
  6. ENJOY!
  7. The links in the above ingredients list go to the Kushi Store online catalog, offering quality macrobiotic foods, cooking supplies, and inspiring and informative books.
  8. Kushi Store is a division of Kushi Institute Center for Natural Healing, a federally approved non-profit educational organization. All proceeds from Kushi Store sales go towards the support of Kushi Institute educational activities.
Kushi Institute http://www.kushiinstitute.org/
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Macro Deviled “Eggs” Appetizer

Appetizers and Hors d’oeuvres
Macro Deviled "Eggs" Recipe from Mirea Ellis Makes 16 or more, according to how much filling you use in each To prepare “egg yolks” Equipment: •A pressure cooker or heavy pot with lid •Vegetable knife •Food processor
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Ingredients
  1. •1/2 lb Lotus seeds (about 65 seeds)
  2. •4 teaspoons Eden brand yellow mustard
  3. •2 tablespoons dill pickle juice (used organic un-pasteurized if you can find it.)
  4. •2 tablespoon rice syrup
  5. •2 tablespoons rice vinegar
  6. •2 tablespoons very finely minced raw onion (from excess pieces of onions in the “egg white” recipe below)
  7. •1 teaspoon paprika
Instructions
  1. •Soak lotus seed for at least 6 hours.
  2. •Retaining soaking water, strain seeds and place in a bowl.
  3. •Check for and remove green sprouts inside the seeds. (The sprouts are extremely bitter and will interfere with the taste and color of the final product.) To check for sprouts, pull seeds a bit apart at the slit on the dark end of the seed and look inside. You will only have to pull a seed completely apart if you see a sprout, in order to remove it. This de-sprouting procedure takes about 8 minutes.
  4. •Place lotus seeds and soaking water in a pressure cooker, adding water if necessary to make water level 1 inch higher than the seeds. Bring to pressure and cook for 1/2 hour. Or you can boil the seeds in a regular pot for about an hour, until very soft, adding water as necessary to keep the seeds covered. If you are using the boiling method, keep the lid a bit tilted off the pot so the liquid does not foam over.
  5. •While the seeds are cooking, prepare egg “whites” (see the section below)
  6. •When the seeds are done cooking, remove the seeds from cooking liquid with a strainer or colander and place in a bowl to cool, making sure you don’t have any of the cooking liquid with the seeds. Retain the cooking liquid for use in another dish, it makes a nice soup or gravy stock.
  7. •When seeds are cool enough, place in a food processor with all other above ingredients except the minced onions and paprika. Blend until smooth. Adjust seasonings to taste.
  8. •Remove from food processor and stir in minced raw onion from the “egg white” recipe below
  9. To prepare “Egg whites”
Equipment
  1. •A steamer pot (or regular pot with lid that you can use a steamer basket in)
  2. •A small, sharp tipped knife, like a paring knife.
  3. •A broader tipped “butter” type knife
Ingredients
  1. •8 small to medium size onions. The size of each onion is ideally about 1/2 inch wider than an egg. If you can only find larger onions, you can always use them and make them smaller by removing some outer layers until they are the right size.
Instructions
  1. •Bring water to a boil in the steamer pan
  2. •Remove onion skin, trying to keep ends as intact as possible, then cut in half lengthwise
•You need to make a hollow in each half onion by scooping out some of the middle of the onion as follows
  1. •Using the thin point knife, cut two lines on the flat side of an onion piece, each about 1 half inch or less an end, and not cutting through the outside few layers or going all the way through. (You want to have enough layers left to hold the round shape well after they have been steamed. Do the same cut on the other end.)
  2. •Using the wider tipped knife, carefully pry the inside section out. Once you get the feel of this it goes pretty fast.
  3. •Reserve the scooped out part and mince 1/4 cup for the “egg yolk” recipe. Additional left over onion can be used in any other recipe.
  4. •After you have prepared 3 onions, place the six onion halves flat side down on the steamer pan and steam for about 15 minutes. If you have a large steamer pan you can place more than 6 at one time, but only place one layer of onions at one time. Piling them up on top of each other will distort the shape of the lower ones. Remove onions as they are done steaming to a plate, still keeping them flat side down as they are cooling. Continue preparing and steaming the onions until they are all done. While the onions are finishing steaming, very finely mince some of the onion layers you pried out, until you have 2 tablespoons minced onions. Left over onion layers can be used in other dishes.
  5. To Put Together
  6. •Using a round tablespoon, scoop a rounded spoonful of the lotus seed mixture into one of the onion hollows, adding more if necessary to fill the hollow. Try and keep the filling in the hollow and not get on the edges of the onion layers. If some does get on the edge just wipe off. Put on a plate and repeat until all are filled.
  7. •For the traditional look with paprika, put about 1/2 teaspoon paprika in a very fine mesh sieve (like a small sieve style tea strainer), hold above one of the “eggs”, and tap the side of the sieve lightly so a light dusting falls on the filling. Repeat with the rest, adding more paprika to the sieve if necessary.
  8. •If you are not serving within a couple of hours, place the deviled “eggs” in a tightly covered dish and place in the refrigerator. You can take them out of the refrigerator about an hour prior to serving so they are not too cold. They will keep in the refrigerator for a couple of days.
Kushi Institute http://www.kushiinstitute.org/
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The Healing Properties of Lotus Seeds

Lotus_Seeds Lotus Seeds
Ancient Wisdom
The beautiful blooms of the lotus flower produces an edible seed, which, in traditional Chinese medicine is said to be beneficial for the heart, tone the spleen and kidneys, prevent insomnia, and calm the nerves. Lotus seeds have astringent properties, which makes them helpful in relieving the symptoms of diarrhea and improving appetite. In Buddhist traditions, the “Sacred Lotus” is a symbol of vitality and purity.

Research Indicates Lotus Seeds Have Remarkable Anti-Aging Compounds

In a UCLA study conducted by plant physiologist Jane Shen-Miller, an ancient Lotus (Nelumbo nucifera) seed germinated after lying dormant for 1,200 years; the oldest seed ever found. The seed was discovered in the 1920s in a deposit of Lotus fruits in a dry lake bed at Pulantien, China. It is “the oldest demonstrably viable and directly dated seed ever reported,” according to the report in the American Journal of Botany. The seedling has been growing since March 1994, and continues to demonstrate “robust” growth.

L-isoaspartyl methyltransferase (MT), an important enzyme that participates in the repair of age-damaged proteins, is present in all lotus seeds, and was found to be present in this ancient seed. The enzyme, the shape and physiological characteristics of lotus fruits, and the oxygen-free environment of the sedimentary strata in which the lotus fruits had been preserved, all contributed to the exceptional longevity of the seeds, the authors concluded.

Because of the potent anti-aging enzyme in lotus seeds, researchers have been finding ways to use lotus seeds in modern cosmetic anti-aging products.

We suggest you enjoy their benefits by using these tasty seeds in dishes like the macro “deviled egg” recipe above, or when you make brown rice, try substituting about a quarter of the amount of rice with lotus seeds and cook as you would for brown rice. Remember to always take out the bitter green sprout before cooking.

[Shen-Miller, J., Mary Beth Mudgett, J. William Schopf, Steven Clarke, and Rainer Berger. 1995. Exceptional Seed Longevity and Robust Growth: Ancient Sacred Lotus From China. American Journal of Botany, 82(11):1367-1380.

Chang, Kenneth. November 18, 1995. Ancient lotus seeds may hold anti-aging secrets. Austin American Statesman, A22.]

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The Healing Properties of Winter Squash

 

winter_squash
Winter Squash

Delectable, Nutrient-Rich Winter Squash

Nutritional Benefits

The deliciously sweet taste, comfortingly smooth texture, and lovely deep orange or yellow colors are reasons enough to enjoy winter squash, but this nutrient-dense food also provides a wealth of health benefits.

The lovely, deep orange color shows how rich winter squash is in carotenoid compounds. Carotenoids (also called provitamin A), are the types of Vitamin A compounds found in vegetables. Retinol (also called preformed vitamin A), is the form of vitamin A that is found in animals. When we eat carotenoids our body turns them into retinol.

Vitamin A is crucially important for healthy vision; cell division and differentiation; the immune, intestinal and respiratory systems; and the urinary tract. It has been shown to play a role in blood sugar regulation, and to have powerful antioxidant and anti-inflammatory properties.

Recent research has linked vitamin A to reduced risk of colon and lung cancer, and reduced severity of asthma, osteoarthritis and rheumatoid arthritis. Vitamin A deficiency is linked to many illnesses.

The liver can store up to a year’s supply of vitamin A; but this store becomes depleted if a person is sick or has inflammation, or if they smoke. Vitamin A deficiency has been linked to emphysema.

One cup of baked winter squash gives you 145% of your RDA for Vitamin A. It is also high in vitamin C, Folate, Potassium, Manganese and dietary fiber.

Ancient Wisdom: A Good Food for the Season

In the 5,000 year old Asian system called The 5 Element Theory, or The 5 Transformations (the term we use at Kushi Institute), natural cyclical changes such as the seasons effect various aspects of human health. Understanding and using this system can bring greater health and vitality.

Here are some of the associations with the season we have just entered, which is called “early autumn” in The 5 Transformations:

•Element: Soil
•Energy Direction: Downward
•Organs: Stomach, spleen and pancreas
•Taste: Naturally Sweet, like winter squash
•Color: Yellow and Orange
•Vegetables: Winter Squash and other sweet orange and yellow vegetables which ripen in the Fall

This is only a small amount of information on a very deep study. As we move into each season the Kushi Institute Newsletter will include more information on the 5 Transformations for that time of year.

The 5 Transformations are one of the key subjects in the Kushi Institute’s Level 2 program.

References

Baybutt RC, Hu L, Molteni A. Vitamin A deficiency injures lung and liver parenchyma and impairs function of rat type II pneumocytes. J Nutr. 2000 May;130(5):1159-65. PMID:10801913.

Li T, Molteni A, Latkovich P, Castellani W, Baybutt RC. Vitamin A depletion induced by cigarette smoke is associated with the development of emphysema in rats. J Nutr. 2003 Aug;133(8):2629-34. PMID:12888649.

Suzuki K, Ito Y, Nakamura S et al. Relationship between serum carotenoids and hyperglycemia: a population- based cross-sectional study. J Epidemiol 2002 Sep;12(5):357-66 2002.

Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. PMID:15220.

Ylonen K, Alfthan G, Groop, L et al. Dietary intakes and plasma concentrations of carotenoids and tocopherols in relation to glucose metabolism in subjects at high risk of type 2 diabetes: the Botnia Dietary Study. Am J Clin Nutr. 2003 Jun; 77(6):1434-41 2003.

Yuan JM, Stram DO, Arakawa K, Lee HP, Yu MC. Dietary cryptoxanthin and reduced risk of lung cancer: the Singapore Chinese Health Study. Cancer Epidemiol Biomarkers Prev. 2003 Sep;12(9):890-8.

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