Posts Tagged ‘vegetarian’

Monday – No Potato Day

White potatoes are among the foods that everyone could do with in strict moderation.


Mostly because they serve to limit the imagination.  Instead of eating more vegetables or experimenting with wild rices and grains, people consume white potatoes.

Baked potatoes, new potatoes, mashed potatoes, crushed potatoes, roasted potatoes, French fries, crisps, chips – every time a white potato is eaten, a chance has been missed to have a much better vegetable or grain, and a chance is missed to inject variety and color also.

This humble potato should be humble – it is a starchy crutch food that in particular when paired with meat or chicken, creates a very heavy meal.

In this day and age there is so much variety and so many other choices, that we have come to rely on potatoes in an unhealthy way – they are a crutch food.  Why not try something different!

If you eat meat, there is nothing more gorgeous in summertime than pairing your meat with a cold salad or watercress with a fantastic mustard vinaigrette.

Free yourself with:
Sweet potatoes (no sugars or syrups added please)
Wild rice
Red Camargue rice
Oat groats
Pearl Barley

Collard Greens
Mustard Greens
Bok Choy
Tomato and onion salad
Fennel salad

When you stop eating potatoes, you discover there is so much more out there!  And… curiously you will find that they don’t taste as good as before.

If you can comfortably find potato substitutes, why not extend your ‘no potato day’ to last a whole week long?

Here is a shopping list that includes, amongst other things, a list of great foods you can fill your kitchen with, instead of potatoes.

Love to you all!
La Libertini


Superfood Salad

This Superfood Salad is one of the best things you can have for lunch.  Vary your ingredients, and you can be happy eating it several times a week.

Vegetarians can use tofu instead of fish, as indicated.

*Hint*:  Cook your grain in advance and keep it in the refrigerator.

Mix the 5 elements below with 2 tablespoons Mustard Vinaigrette Dressing (see Amazing Recipes) :

a. Greens – 1-2 varieties of romaine, arugula, watercress, mixed salad greens, café greens (one cup chopped, 2 cups flat)

b. 3 tablespoons Multi-Bean Salad Mix (see Amazing Recipes)

c. Vegetables – 2 varieties of carrots, pepper, celery, onion, tomato, broccoli, corn, grated beetroot (½ cup of each)

d. Cooked plain grain – 1 variety of bulghar wheat, brown rice, red Camargue rice, wild rice, barley, quinoa, spelt (2 tablespoons only)

e. 1 organic hard boiled egg OR ½ can of dolphin friendly tuna in spring water OR 1 oz steamed white fish (add cold) OR 2 oz crushed OR cubed nigari tofu

Enjoy cool or at room temperature (preferred).

Love to you all!
La Libertini

The Best Tofu

When I read about nigari tofu in Aveline Kushi’s book, The Complete Guide to Macrobiotic Cooking, I knew why so many of my previous experiences of tofu had not always been great.

And I finally found some nigari tofu at The Organic on Clifton Road in Maida Vale, made by a company called Dragonfly.

Nigari is the residue that remains after sea salt is extracted from seawater.  Highly concentrated, it is rich in minerals such as magnesium and iron.  The taste is totally different to that of silken tofu, which you could not consider using in this recipe.  Your tofu must be organic, and solidified in the traditional way, with nigari.

Tofu Feast
Get a steamer rack ready and hot.  You should steam the tofu over water, you can add a few inches of kombu to the steaming water if you wish – this not only creates a delicious stock but imparts a delicious flavour to the tofu.

Slice one approximately 250 gram block of tofu in half, so you have two thinner pieces.

Finely mince 4-5 spring onions (or scallions) and a thumb-sized piece of fresh ginger.

Lay the tofu onto the steamer rack, sprinkle lighly with Jurassic salt, and liberally pile the ginger and scallion mix on top of it.  Sprinkle a further pinch of Jurassic salt on top. Cover with lid and steam for 15 minutes.

Serve by dividing each slice of tofu again into 4 cubes, so that you have 8 smaller pieces of tofu in total.

A little brown rice vinegar can be added, but just a touch. Sprinkle with roasted sesame seeds as desired.

In our view, tofu is best served and appreciated with macrobiotic accompaniments. These would be brown rice, pearl barley, or Nishime style vegetables.

Nishime Style Vegetables
Take any three of of turnip, carrot, leek, fennel, radishes, daikon, purple sprouting broccoli, pumpkin, shallot, swede, beetroot, cauliflower, etc.

Peel and chop into larger bite-size pieces.

Take one sheet of kombu, cut into 3-inch slices and place in the bottom of a pan.  Arrange the vegetables on top of the kombu, adding enough water to come just halfway up the height of the vegetables.

Sprinkle with Jurassic salt and a dash of sesame oil.  Place a tight-fitting lid on and gently simmer until the vegetables are tender.  This should take no more than 15 minutes, but check after 10 minutes for tenderness, and to also ensure pan has not boiled dry.

Once cooked, put vegetables and remaining stock into a bowl, sprinkle with roasted sesame seeds and just a touch more Jurassic salt if required.

Remove the kombu and chop into very fine ribbons (chiffonade).  Sprinkle with a tiny bit of tamari soy sauce, some brown rice vinegar and roasted sesame seeds as desired.

We also like to eat the above feast with umeboshi plums and hijiki.  Delicious.