Soshoku (simple diet? Lean diet?)

Soshoku

Bean Salsa, Yuzu Sesame Tempeh, Hijiki (seaweed) Salad, Steamed Cauliflower with yuzu dressing, Brown Rice

This is my version of Shojin Ryori (simple vegan meal for monks). I was inspired by bean salsa that I had over the weekend. His version had a lot more ingredients than what I did here and more soupy. Mine became more like salad than salsa. Hijiki salad is not vegan because I used fish-kombu broth to cook with. I could have used shiitake mushroom-kombu broth to be true vegan. The Japanese broth is pretty much the only cheating that I do. Shiitake mushroom-kombu broth is good, but not the same. If you can’t find yuzu juice, substitute with lime juice or lemon juice. But use less if you are using lemon juice, because yuzu is more subtle than lemon.

Bean Salsa:

1 ear of fresh sweet corn (scrape kernels off with a knife)
1 cup cooked beans (azuki beans and pinto beans used here)
3 scallion stalks (chop small)
1/4 red onion (small dice)

One or All of followings:
1 avocado (1/2″ cubes)
2″ cucumber (1/2″ cubes)
1 tomato (1/2″ cubes)
1/2 bell pepper (1/2″ cubes)

1 Tbsp apple cider vinegar
1 Tbsp Lime juice
1 tsp chipotle powder
1/2 tsp cumin powder
1/2 tsp coriander powder
1/2 black pepper
1/2 tsp sea salt

Cut up vegetables all about 1/2″ cubes. Mix them with beans, corn, and spices. Let it sit at least for 10 minutes.

Yuzu Sesame Tempeh:

1 block tempeh (1/2″ thick slice)
2 Tbsp yuzu juice
2 Tbsp soy sauce
1/2 tsp hot sesame oil
2 tsp maple syrup

Soak temper slices in the marinade for at least 1 hour. You can leave them over night.

Bake, panfry, or broil them for 10 minutes or so until they become golden brown.

Cauliflower:

1 head cauliflower
2 Tbsp yuzu juice
2 Tbsp soy sauce
1 Tbs maple syrup

Break cauliflower into florets. Steam them just enough about 1 minute.

Mix the yuzu dressing. Drizzle over the steamed cauliflower.

 

Vegan Meatballs (GF)

Vegan Meatballs over Quinoa Spaghetti

Vegan Meatballs over Quinoa Spaghetti

This is my first trial of vegan meatballs. I’ve been collecting recipes for them. I tweaked a bit of it. They are yummy by themselves without tomato sauce as well.

Ingredients for 20 golf ball size meatballs:
1 cup grated carrot
1 cup chopped crimini mushrooms
1 cup chopped kale
1 cup chopped onion
1 cup cooked black beans or kidney beans
3 garlic cloves (minced)
3/4 cup coarsely ground walnuts, sunflower seeds, and/or pumpkin seeds
3/4 cup roughly ground rolled oats
2 Tbsp ground flax seeds
1 tsp sea salt
1 tsp dried oregano
1 tsp dried basil
1/2 tsp ground black pepper
a pinch of ground nutmeg
olive oil

  1. Splash olive oil in a medium sauce pan. Heat it. Sauté onion, garlic, kale, carrots and mushrooms for a few minutes until they welt.
  2. Smash cooked beans with a folk.
  3. Put cooked vegetables, beans, and all the remaining ingredients in a big bowl. Mix it well.
  4. Roll the mixture into golf ball size. You will make about 20.
  5. Coat a baking sheet with olive oil. Place meatballs on the baking sheet. Preheat an over at 360ºF.
  6. Bake meatballs for 20 minutes. Gently flip them. Bake another 20 minutes.

*I used leftover marinara sauce and served the vegan meatballs over cooked quinoa spaghetti.

Stuffed Bell Peppers

Stuffed-PepperThis is my first time to make stuffed bell peppers. I was surprised that it was easy and yummy. It takes about 40 minutes of baking time though.

Ingredients: 4 bell peppers (any color), 3 carrots (grated), 1 onion (minced), 2-3 cloves garlic (minced), 1 and 1/2 cups cooked wild rice or quinoa (3/4 cup uncooked), 1 cup cooked beans (navy beans, black beans, edamame, or corns: edamame and corns do not need to be cooked), 1 t dried oregano, 1 t dried thyme, 1 t dried basil, 1 t smoked paprika, cayenne pepper, or 1 t chipotle sauce, salt and black pepper, olive oil, 3 T ketchup ( I make my own with tomato paste and freeze it) or 1/2 cup tomato sauce

  1. Cook beans. Cook wild rice or quinoa.
  2. Cut bell peppers in half. Remove stems and seeds.
  3. Sautée minced onion, garlic, and grated carrots with splash of olive oil in a frying pan for 5 minutes or until it becomes soft.
  4. Add dried herbs, black pepper, cayenne and salt to taste.
  5. Add cooked beans and grains, and mix. Adjust the seasonings.
  6. Stuff halved bell peppers with the stuffing.
  7. Lay them on a baking pan, face up. Fill 1/4″ water in the pan. Cover with a foil.
  8. Bake at 360º for 20 minutes. Uncover and bake another 20 minutes.

Feburay 1st Menu

Mixed Berry Shake

Mixed Berry Shake

Breakfast: Coffee, Mixed Berry Shake

Lunch: Curried Kale and Chickpeas, Home Fries, My Cranberry Bread, Peppermint Tea

Dinner: Mushrooms, Beans, and Kale Soup, Toasts, My Cranberry Bread

Curried Kale and Chickpeas, Home Fries

Curried Kale and Chickpeas, Home Fries

My Cranberry Walnut Bread

My Cranberry Walnut Bread

Wild Mushrooms, Beans, and Kale Soup

Wild Mushrooms, Beans, and Kale Soup

 

January 24th Menu

Purple Shake

Purple Shake

Breakfast: Coffee, Purple Shake

Lunch: Wild Mushroom, Beans and Kale Soup, Butternut Squash Pancake, left-over Chicken Pakora

Dinner: Green Noodle Salad (Green Noodles, Carrots, Green Beans, Grape Tomatoes, Red Pepper, Sesame Oil, Tamari, Rice Vinegar), Red Grapes—a light supper. M said it’s like eating at a health retreat.

Soup and Pancake

Soup and Pancake

Green Noodle Salad

Green Noodle Salad

Friday’s Menu 11/2

Home-made Oatmeal Cereal

Breakfast: Home-made Oatmeal Cereal with Nuts and Dried Fruits, Coffee

Lunch at Minar (again): Masala Dosa—one of my favorite Indian dish

Dinner: Mustard Leaf Dumplings, Sauteed Kale and Cauliflower, Baked Beans—still cleaning up the contents of the fridge. Luckily vegan food don’t parish as fast as dairies or meat or fish.

Masala Dosa

Candle Light Dinner