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Arame Sea Vegetable Dish
Spring Greens with Sesame Dressing
Sprouted Mung and Chickpea Salad with Lemon Dressing
Miso Soup
Leafy Green Vegetables with Curry
Root Stew for Strong Bones
Leafy Green Vegetables Roll 
Pan Fried Tofu in Kuzu Sauce
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Welcome to Gabriele Kushi's natural, whole foods, mostly vegan, and macrobiotic recipes.
Her cooking supports and realigns your natural energies and encourage overall well-being.
Gabriele's approach helps women and men alike ease their life cycles. She prepares foods that are inherently rich in phyto-estrogens, calcium, vitamins, minerals, complex carbohydrates, and proteins.
Enjoy some of her favorite home cooked and balanced natural food dishes.
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ARAME SEA VEGETABLE DISH
With Tofu, Carrots, Onions, and Tamari-Umeboshi Dressing
Serves 4 to 5 side dishes
Arame sea vegetable is rich in minerals and traditionally used to help relieve female disorders.
It’s a perfect side dish for any meal and can be eaten up to three times per week. Tofu in this recipe provides phytoestrogens and calcium.
| Ingredients: | |
¼ cup Arame sea vegetable
½ cup onions, diced
1 cup carrots, diced
1 cup of tofu, cut into cubes
Cold spring water, to cover the vegetables
2 tablespoons soy sauce or wheat-free tamari
1 tablespoon umeboshi plum vinegar or lemon juice
1 teaspoon non-refined safflower oil
Scallions, sliced for garnish
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| Preparation: | |
Wash and drain the Arame. Dice the onions and slice the carrots finely. Then, heat the oil in a skillet.
Add the onions and tofu and sauté them for 2 minutes. Place the Arame on top and add the carrots. Do not mix.
Add spring water to half cover the Arame sea vegetable and about 1 tablespoon of soy sauce. Cover and simmer for about 15 minutes.
Season to taste with soy sauce and umeboshi plum vinegar or lemon juice. Mix and simmer until liquid has evaporated. Place in a serving bowl and garnish.
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| Variation: | |
Use Hiziki sea vegetable instead of Arame and cook slightly longer.
Choose different vegetables to add balance to your meal plan. Substitute sea salt and black pepper for the soy sauce.
On hot summer days you can try using Arame uncooked in salads.
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SPRING GREENS WITH SESAME DRESSING
| Ingredients: | |
1 bunch young kale greens, sliced into ½ inch long pieces
1 bunch spring asparagus, remove ends and slice into 1 or ½ inch long pieces
3 stems of Scallions, sliced
Pinch of Sea Salt
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| Preparation: | |
Wash kale greens and separate stems from leaves. Slice greens into ½ inch long pieces.
Wash asparagus and remove ends by bending the stalks toward the end. Slice into 1 or ½ inch long pieces.
Place about 2–3 inches of spring water into a stainless steal pot and bring to a boil. Add a pinch of sea salt.
Place small amount of the greens in the water and simmer until tender but slightly crisp. Remove and place them in a serving bowl.
Repeat till all the kale and asparagus are done. Mix all the vegetables together in a serving bowl. Add the sesame dressing and serve.
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SESAME DRESSING
| Ingredients: | |
2 tsp of light sesame oil or 2 tsp of water if no oil is used in cooking
½ cup of celery, finely diced
½ cup of the white of a scallions, finely diced
1 tbsp of tamari
1 tbsp of Umeboshi vinegar
2 tsp of toasted light sesame seeds
1–2 cups of spring water
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| Preparation: | |
Wash and let drip-try the sesame seeds in a strainer. In a skillet toast the sesame seeds till slightly browned.
Grind some of the toasted sesame seeds in a Suribachi or a grinder.
Then in a separate pan slightly sauté the onions and celery in oil (or water) till translucent.
Add the tamari and umeboshi vinegar and stir. Then slowly add the 1-2 cups of water and the toasted sesame seeds, and bring everything to a quick boil.
Remove from the stove and mix with your vegetables. The dressing can be stored in a cool place and used on a raw salad.
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SESAME SEEDS HEALTH BENEFITS
Sesame seeds are rich in protein, calcium, iron, and B vitamins.
Sesame Teas is good to darken the hair and treat menstrual irregularity.
Homemade Sesame – ginger oil is good for arthritis, rheumatism, and ear ailments.
SPROUTED MUNG AND CHICKPEA SALAD WITH LEMON DRESSING
| Ingredients: | |
1 bag of red Radishes, cleaned and sliced
Greens form the Radishes, cleaned and sliced
3 stems of Scallions, sliced
1 sticks of Celery, sliced
1 medium size Carrot, matchsticks
1 cup Parsley, minced
1 cup Chickpeas sprouts
1 cup of Mung beans sprouts
1 tsp of Dulse flakes sea vegetables
1 juice of lemon, or to taste
1 tsp Tamari, or to taste
Sea salt and Herbal salt, a pinch each
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| Optional: | | Flax oil to taste, or extra virgin olive oil |
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| Preparation: | |
Start to sprout your chickpeas and mung beans about one week before you want to use them. When they are 1 to 2 inches long, they are ready to use in this recipe. Sprouts can also be bought at the store. Wash all the vegetables and cut them into the desired shape. Mix the sprouts and all the vegetables together and add lemon, salt and tamari. Let marinate for 1 hour.
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| Optional Variation: | | Press the salad in a pickle press or a large glass bowl with a plate and a weight on top. Before serving, drizzle with oil and mix lightly. Serve as a side dish with grain, beans and steamed vegetables.
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MISO SOUP
Miso is a fermented bean product that provides a wide variety of enzymes and bacteria friendly to the digestive system,
thus aiding in food absorption. It also contains proteins, vitamins and minerals, especially Calcium.
A wide variety of miso flavors like barley, red-rice, soybean, mellow- rice or chickpea miso can add enticing tastes to any dish.
Miso can be added to a variety of soups, like grain, vegetables, and bean or fish soup.
| Ingredients: | |
4 cup of spring water
2-3 shiitake mushroom, soaked and cut
1 small piece of kombu
2 cups of daikon, sliced into thin half-moons
½ cup of onions, sliced into thin half-moons
¼ cup of wakame, rinsed and cut into small pieces
½ cake of tofu, cut into small cubes
4 tsp of barley or rice miso, diluted and pureed with a little bit of warm water
Scallions for garnish
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| Cooking Time: | | 15 minutes. |
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| Preparation: | |
Boil water, Kombu and shiitake for 5 minutes.
Remove the Kombu.
Add the vegetables and tofu and simmer for 5 minutes and then add the Wakame.
Puree the miso with a little bit of warm water and add to the soup.
Steep for 3-5 minutes.
Serve and garnish with chopped scallions. |
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LEAFY GREEN VEGETABLES WITH CURRY
Serves 5 to 6
Tasty greens like kale, mustard, collards, daikon greens, watercress, and
bok choy are excellent sources of iron, calcium, and folic acid. Seasoned with spices and herbs for the summer, they provide interesting additions to your meals.
| Ingredients: | |
1-pound kale, or collards (or a mixture of both)
2 cloves garlic, pressed or minced
1-tablespoon sesame oil
1 cup onion, finely diced
¾ pound daikon, cubed
¼ cup chopped fresh cilantro (optional)
1 cups of spring water |
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| Optional: | |
1 Tbsp of Kudzu, diluted with a small amount of cold water |
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| Seasoning: | |
1-2 tablespoons curry powder (to taste)
Pinch of sea salt
1-tablespoon rice syrup
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| Preparation: | |
- Wash and drain greens. Remove any coarse stems and midribs, if you experience problems digesting them.
Cut leaves into half-inch strips.
- In a small bowl, mix together the seasoning: garlic, curry powder, and sea salt, and rice syrup.
- Heat the sesame oil in a skillet and sauté onion over medium-high heat until it begins to brown.
Add the seasoning and mix.
- Add the daikon and 1 cup of spring water.
- Mix well, bring to a boil, reduce heat, cover, and cook for 10 minutes.
- Add greens and cook for 5-10 minutes more, or until everything is done.
- Optional: Stir in the Kudzu until the white color turns translucent.
- Correct seasoning to taste. Garnish with the chopped fresh cilantro if desired.
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| Variation: | | Use a seasoning mixture of tamari soy sauce and lemon. |
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ROOT STEW FOR STRONG BONES
| Ingredients: | |
2 Tsps olive oil
1 cup of onions, chopped
4 cups of vegetable broth or spring water
1-cup mushrooms, quartered
2 cups root vegetables: carrots, parsnip, and burdock, cubed
¼ cup winter squash, Hokkaido or buttercup squash
1 cake of cubed tofu
½ cup of wakame seaweed, soaked and cut small |
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| Seasoning: | |
2 Tbsp. barley miso paste, diluted with warm water
2 tsp. soy sauce
½ cup of tahini
1 Tbsp. of umeboshi vinegar
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| Preparation: | |
First sauté the onions in olive oil, then the mushrooms and the root vegetables then
add 4 cups of broth or spring water and cook for ½ hour or till tender. Then add tofu, wakame and
seasonings and continue to simmer on low flame for 5 minutes.
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LEAFY GREEN VEGETABLE ROLLS 
Serves 2
Inspired by my love for Japanese nori rolls, this vegetable roll tastes so yummy that even children will eat it. You will need a sushi bamboo mat for this recipe.
| Ingredients: | |
1 bunch collard, whole leaves
1 bunch Napa cabbage (Chinese cabbage), whole leaves
1 bag of sprouts, raw or slightly steamed
¼ teaspoon of umeboshi plum paste
Sesame seeds, toasted as garnish |
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| Preparation: | |
- Boil whole leaves of vegetables in water for a few minutes.
- Cool them and place 3 leaves of collard on a sushi bamboo mat.
- Place 3 Chinese cabbage leaves on top of the collard leaves.
- Then spread the umeboshi paste evenly in a line, and add a few sprouts.
- Roll the vegetables into a cylinder and press out the liquid.
- Cut the roll into even pieces.
- Arrange them on a serving platter, add a few sprinkles of sesame seeds, and serve.
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| Variation: | |
- You can roll basically anything within these vegetables.
- Try carrots, scallions, pan-fried tofu, or even cooked beans or grains.
- Enjoy and be creative. Not that you need more heat in your food while
going through menopause, but a horseradish dip will clean your head.
(See book on Menopause)
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PAN FRIED TOFU IN KUZU SAUCE
| Ingredients: | |
1 pack of tofu, cut into slices and dried with a towel
Dark sesame oil
1½ Tbsp of Kuzu, diluted in 3 Tbsp of cold water
1 onion, cut into small cubes
3 carrots, cut into cubes
1 large broccoli, cut into small florets
1 TB of mirin
1 cup of Spring Water |
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| Preparation: | |
Heat the sesame oil in a skillet and fry the tofu till browned on both sides. Remove and place the tofu on a paper towel to remove excess oil. Then place the fried tofu slices in a pan with the carrots and onions. Add water and seasoning and boil for about 10 minutes. Place the broccoli in and simmer for another 4 minutes. Remove the tofu and vegetables and place on a serving plate. Stir the diluted kuzu into the simmering broth, and continue stirring till the white color of the kuzu becomes clear and the broth thickens. Pour the sauce over the tofu and vegetables. Garnish with green onions and serve.
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