December newsletter

The december issue of newsletter is out now. If you haven't registered yet. Please do so and I can send it to you. This month I have attached some info on super fermented food "natto" and recipe for rejuvelac, corn soup (raw or cooked) and cashew and raspberry mousse tart.

raw peppermint ice cream sandwich

raw peppermint ice cream sandwich.

don't you wish you knew where I live or you could come and eat them ?

well…. your wish many be granted soon… more information soon. xxx

dear all the health concious mothers out there

I am sure i am not alone here. There must be so many mothers and fathers who feed theire children in a councious way. some may be vegetarians or vegans. Some may not want thire children having refined sugar or processed foods. The children might have intolerance or allergies. whatever the reasons may be I know it is tough out there!

when my daughter was a baby it was easier. I was always around and she had no say. Then as she got older and started noticing what others were eating.  She was getting invited to other people's homes and different functions. I couldn't control anymore.
For a few years I found it really difficult. I avoided many functions because I knew there will be food that I don't want my daughter to have. even if we did go I was always looking out for the "wrong" food being offered to her. I couldn't relax and of course my daughter could sense the tension.

After many trials and errors I have come to accept the fact that she is not me. I know.. it is so obvious, right? it is about honouring my own principles without judging or taking control of others. And that includes my own daughter. Once I started being aware of this I feel she started to be more open and also respect my wishes.

You will have to find what works for you and your family but this is what works for me at this time.
When she is with me she knows what I stand for. She knows where I draw a line and within that she has control over her food choices. When she is looked after by others it is up to her to decide what she has.

It can be so frustrating as a parent who want the best for our children. everywhere you look there are attracting advertisement and social pressure to discourage your best intensions. I still find it s frustrating to see big fast food chains targeting young children, cardial and fake icecream and white bread and sausages offered at school. And why children's birthday has to have soggy chips and sausage rolls with bright colour lollies? the list goes on and on.
 that is why it is so important to teach our children what the real food is. It works better than trying to control every situations.... because you just can't!

why can't we give a certain food?

I was talking to a friend the other day about which food we want to have less of, but find it hard to do so. I couldn't think of any. I did mention chocolate and maybe not so much nuts and seeds. but I have no intension of giving up entirely!
Because there are so many different opinions on what is "good" and what is "bad" , and also I believe everyone is different and react in a different way toward certain foods I am not here to categorise what needs to be avoided etc.

I just find it quite interesting to observe what stops people to give up certain food that they know they should. they appreciate the logic and sensibility of healthier diet. The value of having more energy and feeling of well-being. Against all that wisdom what makes them hesitant in changing their habits?
There are some obvious factors such as
Convenience - fast food chains at every corners!!
Cheaper Price - what? $1 for a big milkshake???
and then, for some these are foods that are part of the social landscape or work and family environments.
Finally, there is a taste factors. (Although when you start eating cleanly most of the "junk" food tastes all the same and not pleasant)
so, why are some things easier to give up than others? if you are told to give up cholorella, would you find it so hard? why does giving up certain food feel like serious deprivation?

It is true that our tastes are established before we are born. Experts have found that a mother's diet during pregnancy have a big effect on a baby's taste. We also develop emotional associations with certain foods thorough early and/or recurring memories. Any meaningful experiences like home traditions can create these connections.

Our moods can influence our vulnerability as well. Emotional eating, binging can flare up at the time of stress. Unfortunately it is more likely that you feel worse with the feeling of guilt.

When you become taken in by a sudden urge to indulge, there are some things you can do.

-the out of sight, out mind approach (the more hassle it is to get the that food, the less likely you'll bother with it)

-taking a brief walk of do something to distract you

-find out what is driving you (is it hormonal? or a nutritional deficiency? or unconscious reasons that you need to sort out?)

-alternative therapy such as acupuncture can be effective

-find something healthier alternative to give you similar tasting pleasure. (replacing commercially made burger with ones you made yourself, factory made corn syrup ice-cream with coconut, cashew ice-cream etc.) options are endless these days

The certain food offers momentary pleasure. But what if giving them up means more energy, less congestion, more restfulness, less medicated?

No one is perfect. Our mind feeds our body as much as great diet and lifestyle. Don't feel guilty about a little slip now and then because it is about learning to respect and listen to your body.

newsletter November

I know I have been away from blogging for a while. Sorry!
Please register for my newsletter I have just sent out the november issue. This month an article about adrenal exhaustion (if you feel you are always tired???) and the recipe for creamy green soup and flax cracker.

I will have an exciting news to share with you soon so I will be back soon :-)

review for documentary "the cure is"

thanks to Shannon from conscious life media I got to see this documentary "the cure is"
Before I watched this I thought this is about the relationship between what you eat and your health. But this documentary is more than that.
your emotions, mind, stress levels play major part in your health. Did you know that genes don't control your biology? Less than10 percent of diseases are passed through genes. the rest, you guessed it!, through your lifestyle.
It is very empowering. We can control our destiny by changing our thought, what we eat and how we deal with the world every day. The genes does not control us.
I am inspired, motivated and feeling strong and empowered. great film to watch to remind you of what is important.
this film features many respected experts, including Dr. BernieSiegel, M.D.  Bruce H.Lipton Phd, Dr. JoelFuhrman M.D.  and Dr. SueMorter
It will be available 0n 11th November 2012.  

watch the trailer here

highly recommend this documentary. This is something that you want to watch again and again to remind you of the truth, truth that everything is a miracle including yourself. "the cure is you"

Toxins in your food (to scare you away!)

I am here to scare you…
So here are some possible toxins hidden in your food.

MERCURY
It is highly mobile and reactive. It is known to attack cellular proteins, toxic to the nervous system. It stays in the body for a long time, especially if it manages to get to the brain. It is important for everyone to watch for this metal but especially for pregnant women and children.
Most of our exposure to mercury comes from our diet, thorough affected fish. avoid top of the chain predators and ones from lakes.

DIOXIN
Like mercury dioxin doesn't break down, but instead it bioaccumulates through the food chain. It can cause cancer, endometriosis, diabetes, immune disorders, altered blood lipids leading to cardiovascular diseases, leaning disorders, and impaired male reproductive function.
A wide array of foods have trace levels of dioxin, But its deposits are greatest in the fatty tissues of animals

PCBS
It is part of the dioxin family. Dioxin is generally more toxic than PCBS, but if you eat lots of fish the exposure to PCBs may be higher. It is associated with many health concerns, but the most worrisome effect is their ability to interfere with fatal brain development, likely due to their inhibition of the mother's thyroid gland.
Like dioxins PCBs is found in the fat of animals and move up the food chain.

PESTICIDES
-PERSISTENT
Dieldrin, DDT, chlordane, and toxaphane. These pesticides stay in the environment for so long. Even they have been banned a decade ago , they are still being detected in our food. These are highly toxic because they are carcinogens and endocrine disruptors.
-TODAY'S
Modern pesticides are less persistent than the banned pesticides but it lasts long enough to make it to our plates. Assuming these pesticides are tested  and are below their respective tolerances how can we know the effects from different pesticides combined? and of course we haven't been using these chemicals long enough to determine if they are safe in a long term.

DIETARY HORMONES
To get the animals to bulk up faster at a lower cost, growth enhancing hormones are fed to the animals like beef. Children are most sensitive to the hormone. It may explain more younger girls are maturing quicker, and it may increase the risk of hormone related cancers such as breast and ovarian cancers.

ARTIFICIAL COLOURINGS
Artificial colourings are used in many fresh (such as meat) and processed food to make them look fresher, attractive and better quality than it actually is. All of them used today have been approved by FDA but some sources have associated with cancers, genetic damages, allergic reactions and hyperactivity in children. It is worth noting than there are no regulatory limits on mow much can be used in food.

So the food contaminate are everywhere,  but you can still easily pick many foods that are low in contaminants.
-minimise the consumption of animal products, including eggs and dairy
-choose organic
-read labels to avoid additives and artificial colourings
-make food from scratch!

raw blueberry jam filled cookie recipe included

I love spending time in the kitchen, especially when I am creating something new. But there is something else I love doing. that's spending time with my daughter.
So when I get to combine the two together it is just so perfect!!!
while our pastry is getting dehydrated we go outside together.

Now that the weather is getting warmer we started doing more in the garden. We have planted many fruit trees including apples, fijioas, nashi pears, red currant, blackberries, citruses, etc etc… My vegetable garden is not too exciting at the moment but still producing wonderfully spicy rockets and other salad leaves like mizuna, chinese greens to pick at the moment.
 Layla sometimes help in the garden but her favourite thing to do in the garden is making things with what she finds.

Layla's fairy garden

raw blueberry jam filled cookie

pastry

1 cup almond flour

1/2 cup coconut flour

1/4 cup date syrup

1 tsp lemon zest

1 tbs coconut oil, melted

1 tsp vanilla

pinch of salt  

Mix almond and coconut flour in a food processor. 

Add the remaining ingrediet and process untiol dough is formed. You may need to add some liquid either water or nut milk.

 with a rolling pin, roll out the dough, about 1/4 inch thickness. Use a cookie cutter to desirable shapes. Cut half of the cookies with a circular cutout and half without.

Dehydrate till crisp. (about 10 hours)

assembly

spread about 1 tb spoon blueberry jam on a cookie without the cutout then top with the cutout one.

blueberry jam

2 cups fresh or frozen blueberry

1/4 cup saltana ,soaked in water to soften for 1 hour

1tsp vanilla

blend to chunky consistency. Place in a dehydrator for 3 hours or so till it thickens. 

 have one with your favourite beverage.
the use of the jam is endless. I love it with whipped cashew cream and fresh berries to make parfait, stir in with your breakfast. keep the jam in the fridge.

the date for the next cooking class is set. It is 11th November 1pm -4pm
Please email me to secure your spot
shokuiku.life@gmail.com

raw hazelnut tart with olive tapanade and vegetable spirals

I have been posting many pictures of sweet treats that I have been making. Oh how I am in love with making them. However it is not only thing I make!

If you like what you see make sure you sign up for newsletter. The october issue is to be out in a week or so. Also I will be running a group cooking class in November 11th. Email me if you are interested shokuiku.life@gmail.com

Here is what I had for lunch today. 

Raw hazelnut tart with olive tapanade and vegetable spirals

serves 2

1/4 cup activated and dehydrated hazelnut

1/4 cup activated and dehydrated buckwheat

1 tsp ume vinegar

1/4 cup zucchini

1/8 tsp salt

food process all the ingredients and place the mixture into a ring mold to form a base

Dh for 6 hours

1/8 small zucchici

1/8 beetroot

2 tbs hempseed

1/4 tsp salt

1 tbs lemon juice

spiralise zucchici and beetroot and toss with hempseed , salt and lemon juice

olive tapanade

1/2 cup pitted olives

1 clove garlic

1 tbs lemon juice

1 tsp thyme

food process all the ingredients till chunky consistancy is achived

Assemble

Place the base then top with the tapanade and vegetable mixture

If you like what you see make sure you sign up for newsletter. The october issue is to be out in a week or so. Also I will be running a group cooking class in November 11th. Email me if you are interested shokuiku.life@gmail.com

raw snickers bar

I have to share this.
a couple of my friends have been talking about snickers bar that they had last week. it inspired me to make this.
Ok this is definitely a healthier version. Not only they are raw. I have only used sweetness from dates.
the caramel was made with dates and also mesquite and lucuma powder which are the key to the flavour.

yum yum :-)

frozen strawberry treat with carob and lucuma syrup

I am welcoming these warm weather!
As the weather gets warmer naturally we crave something light, a bit tangy and cold.  If you crave something that is not so healthy when the time is like this there is a plenty of healthy alternative.
Here I made ice-cream with strawberries, coconut and banana, with hardened carob and lucuma syrup. only sweetened with natural sweetness of fruits...

recipe...

icecream square

2 cups strawberries

1 banana

1 cup fresh coconut meat

blend till smooth and creamy. place the mixture into a mould and a stick each in a middle.

put them in a freezer to harden

when the icecream is ready, make carob and lucuma syrup

2 tbs raw coconut oil melted

1 tbs raw carob powder

1/2 tbs lucuma powder

mix all the ingredients together.

Now take out the frozen square and gently pop them out of the mould. (I warmed the outside just a little bit so it poped out easily)

drizzle the syrup. it will harden on the frozen surface.

definitely something to be eaten outside :-)

raw pastry wrapped raspberry and matcha ice cream

I just had to post this because they look so adorable.
frozen treat that reminds of kochi wrapped icecream that I used to get when I was a child growing up in Japan.

This time I made the wrapper with coconut, oat flour and cashews. wrapping banana and raspberry icecream and matcha (green tea) ice-cream.

I need to experiment a bit more with the wrapper as mochi is stickier but I quite like the flakiness of the pastry too.

exciting news! my product.

Please let me share this! because I am so excited!
I have working on this project for a while and finally it is coming together.
I am launching my products.
Yes it is more ego boosting self indulgence kind of thing. And also because I love what I make and wanted to share them with larger audience.
It has not been easy and a learning process because I am fussy with no large sum of money...
However I think these products have shaped well and above my expectations!

        

All my products contain no dairy or animal products, and free from gluten. Also no sugar added (that means no concentrated syrup such as agave, maple syrup etc. either) made with only the organic "real" foods.

The packaging was also important for me. I wanted everything to be sustainable. I have thought about many different options (within my small budget!) After looking at the computer screen for so so long comparing and sourcing different ideas and products, I have decided on cello bags made with natureflex (renewable and compostable packaging bag) and stickers from labels from distant village (100 percent tree free material , sustainable printing with socially responsible business practice)
As I learnt more about the packaging out there I was amazed. Even the packaging that looked more sustainable are merely the look. But I do understand why though. It does cost a lot more, maybe 3-5 times more, and that is such a shame. I think we should all move towards to more sustainable packaging and make it more affordable.

Anyway along the process I have dealt with many inspirational people and I thank everyone who have involved in the process.
I am also in a process of getting these products certified organic. still getting all the paperwork sorted. (it is not simple! but I am getting there...)

thanks for expressing the interested in becoming one of the reviewers. I had more responses than excepted and very grateful...
the products have ben sent and look forward to hearing the thoughts!

raw bread with oats, lotus root and hemp seeds

when I am talking to people who are currently on mainly raw diet, I have noticed common things that they miss. Dairy products and bread.

there are many great raw recipes and products for crackers but raw breads are harder to find.

I am not really a bread person but I do sometimes crave for things that are dry and dense. 

I have made raw bread a few times but this is actually quite nice. 

sprouted and dehydrated oat flour, sunflower meal, dry lotus root, hemp seeds and chia seeds.

heaps denser than mainstream fluffy bread that you may miss... but the texture here is a bit like those essene bread. very satisfying and filling

 

if you are not on my mailing list and interested, please register. you will receive newsletters and free recipes monthly.

just my sad self on my daughter's birthday

Over the weekend I had an opportunity to be one of stall holders at this amazing event, Kindered Sprit festival. It was a festival to celebrate music movement and meditation with many workshops, yoga, musical and art performances etc.
The line-up was quite amazing with international diversity.
Many stall holders there were great as well. Some I knew before but many I am glad to connect for the first time.

If you know me personally it was also my daughter's birthday on Sunday. When I was asked to do the festival I didn't think I was going to for that reason.  For children there are a few days in a year that they get so excited about. Birthday is one of them. For me, as her mother, it is the time for celebrating the birth of the most precious thing in my life and reflection on what I have.

I changed my mind when I found out that my daughter and her father already made a plan for her birthday celebration without my knowledge. Realising that I was not going to wake up with her in the morning of her birthday, I went into my usual way to avoid pain.  "distraction"
We do things for two purposes in life, either for pleasure or pain. My decision to do the festival mainly was so that I wouldn't have time to focus on the fact that I was not going to be there with her. I am not sure if my strategy is a positive thing but it does work. But sooner or later it does come back to you. Overwhelming sadness for some things that happened in the last 9 years and self doubt about if I am a good enough mother or not hit me last night. When I picked her up I had an enormous guilty feeling that Layla could not have her mum and dad together to celebrate anymore. I held her tight and said to her "happy birthday. Sorry I couldn't be with you today. Did you have good time?" and could hardly chock back my tears. She hugged me back and reassured me that she did and said this to me. " I missed you but I knew you were with me wherever you were."

Happy birthday to my angel...

spring eating macrobiotic way

Wow, finally spring is here. It seemed like the weather chaged so suddenly in the last couple of days.
At every seasonal change it is a good time to look at our eating patterns to accommodate our needs. As the the environment around us changes how and what we eat should change as well.

In Spring, there are rising and upward energy everywhere. No wonder... spring is a new beginning for many plants and animals.
For us it is a good time to cleanse. some may decide to do a simple fasting to get rid of the heavy foods that you may have consumed over the cold months. ( I certainly did!)

Food that is good for Spring is
with upward energy
 - young shoots of vegetables, green leafy vegetables dandelion is one of my favourite in spring!)
these are often quite pungent in flavour as well.
-sour foods
foods such as lemons, umeboshi is great as it helps to dissolve fatty elements of food
pungent food
- many pungent herbs can be used. such as
 fennel, marjoram, rosemary, caraway, dill etc.
raw and sprouted food
if you are cooking, it is best cooked for a short time in a lighter style. (quick saute or light steaming)

Of course you need to consider your own constitute as well.

This is the time to give attention to your true nature. go for a walk! moderate excise daily gives you refreshing and upward energy.

raw chocolate cake layered with gojiberry and beetroot vanilla cream

Chocolate cake layered with Giji berry and beetroot vanilla creamRecipe by Yoko Inoue, photography by Adrian Lander and styling by Adair

Ingredients
Serves 6 (3 cakes)

Cake base1 cup activated walnuts
1 cup activated almonds
1 cup sprouted oat flour
1-2 tbs water
4 tbs raw cocoa powder
1 tbs raw carob powder
6 majool dates
2 tbs coconut oil, melted

Method
In a food processor pulse all the ingredients till a dough forms. Press into a round shape using a ring mould,  pack the mixture so it is smooth the top. Remove the ring carefully and repeat until you have 9 bases

Goji berry and beetroot vanilla cream1 cup cashew, soaked for a few hours to overnight
1 cup almond milk
1 tbs lemon juice
1/2 cup goji berry
1/8 cup chopped beetroot

Method
Blend all the ingredients above till smooth.

Ganache100ml coconut oil, melted
3 tsp raw honey
3tbs raw cocoa powder

Method
Blend till smooth

8 strawberries for decoration

To assemblePlace one of the base on a plate and cover the top with the cream
Carefully place another base and repeat with the cream and top with a base
Place halved strawberries on top and drizzle the ganache over the top of the cake
Chill till the chocolate hardens.

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cauliflower sushi on food feed blog

Cauliflower SushiRecipe by Yoko Inoue, photography by Adrian Lander and styling by Adair

serves 4
Ingredients 
1 1/2 cups cauliflower florets
1 tsp ume vinegar
1/4 bunch coriander
1/8 cup almond

Put all the above ingredients in a food processor and blend until the consistency of the cauliflower becomes similar to sushi rice.

4 nori sheets1 ripe avocado, pitted and sliced into thin strips
1 cup carrot, julienned
4 lettuce leaves

MethodLayer a nori sheet on a rolling mat, shiny side down. Place a lettuce leaf on nori and put ¼ of the cauliflower all the way across the bottom edge of the nori. Spread evenly, making sure to leave clear about ⅕ of the top.

Place avocado and carrot lengthways on the cauliflower.

Starting with the side close to you, roll the sushi away from you.

Once roll is wrapped, wet your fingers and dab along the top edge to seal; repeat with the remaining. Carefully slice roll into a few pieces.

Tahini and tamari sauce2 tbsp unhulled tahini
1 1/2 tbsp tamari (or soy sauce)
1 tbsp lemon juice or brown rice vinegar
½ tsp grated ginger
Water to thin the sauce if needed

Combine all ingredients and serve with cauliflower sushi.

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make your own miso traditional and chickpea miso experiment

I make my own miso every year. Usually in winter so apparently miso has a gentle start to start fermenting as the temperature is not too high.
If you have made miso yourself before you know that it is not as hard as lots of people assume.  I have always made miso with soy beans but have been wanting to try to make some with chickpeas.
The thing about miso is (like other fermented products) you make it but you don't see the result straight away. It is not up to you. You provide the source and the environment and hope for the best. out of your control! :-) it is kind of philosophical isn't it?
Anyway making miso yourself is great, obviously because of the taste and assured quality. Also it is said to provide you sort of probiotic bacteria that YOU need because the miso was fermented with them in your environment. There are very good quality miso that you can buy in Australia, such as organic MUSO and SPIRAL brands. But if you would like to make some yourself I have included a step to take

Ingredients






soybeans or chickpea 600g
filtered water
Koji 600g
salt 190g plus extra (use good quality salt!)

1. rinse the beans briefly and cover with filtered water over night. Make sure to put plenty of water as the beans expand quite a lot

2 drain the soaking water. (It is not traditional but I have sprouted the beans as you can see. fermentation makes the otherwise hard to digest beans more digestible anyway but sprouting also does the same. it improves nutritional levels too. If you don't want to wait till the beans to sprout that is fine.)

3 cover with fresh filtered water. cook till the beans are beautifully soft to the consistency that you can mash with your finger. I have used pressure cooker for this. It took only 30mins or so but if you are cooking the beans in a pot it may take for a couple of hours. Make sure to keep adding the water.







4 leave the cooked beans in a pot with the cooked water over night. it will encourage all the flavours to be reabsorbed into the beans.

5 Next day prepare koi by mixing together with salt. use your hand so they are mixed together really well.








6 heat the beans once more till it starts to boil. Turn the heat off.

7 drain the beans and start mashing (I have cheated by using a food processor because i was making bigger batch but using pestle and mortar is ideal) reserve drained water and add if needed
It shouldn't be too smooth tough. it is best to leave it quite rough.

8 when the beans are cool enough to handle, about body temperature mix in the prepared koji mix. make sure they are well mixed

9 Now it is time to put the mixture into a container. The important point is to press it down firmly so that no air is trapped in between. It is best to do it in small batches to make sure of this.

10. smooth out the surface then cover with the extra salt.
11 cover with either a cloth or baking paper and put on a heavy weight to press down to accelerate the fermenting process, as well as prevent the air to spoil the miso.

12 you can start using the miso from 6 month if you would like. longer you leave the miso stronger the flavour is.

my gourmet lunch today.raw tart with macadamia cream and nuts free banana and chocolate tart

I usually eat very simply. But today I am in an experimental state of mind. 

So this is what I made today for my lunch. with this kind of raw food it does take a bit of preparation. Soaking , dehydrating does take time and also a bit of planning. But when its done the reward is definitely there!

 tart shells made with almond and chia seed.
fill with finely cut broccoli and red onion that has been soaked in water.
Cover with macadamia cream (simply blend soaked macadamia and water, lemon juice, garlic and seasoning)

then pop them in a dehydrator.

after about 6 hours or so.

then dessert time :-)

I have been trying to cut down the amount of nuts in general.  Raw desserts are the greatest but they tend to contain a lot of nuts and make them quite high in fat. Don't get me wrong. unprocessed fat is so much better than processed fat, especially cooked or deep fried. They oxidise above certain temperature and become quite harmful to your body.

raw unprocessed fat from whole foods such as nuts, seeds, coconut, avocado etc retain much more nutrients and I believe we all need them. 

But sometimes I do go overboard. avocado, nuts and seeds and those coconut butter ohhhh......

anyway this is nut free decadent layer tart.

crust with coconut, pumpkin seeds and prunes

vanilla layer with banana, lucuma and dates

chocolate layer with avocado, dates and strawberries

 

top with chocolate alphabets. how would you spell yours?

cashew dip recipe

Another recipe posted for FoodFeed Blog

this is a simple raw food staple made from cashew. very addictive.

I use it as what you would with cream cheese. goes well with crackers, vegetable sticks, stir in with cooked or raw vegetable pasta or even with soups. Endless options.

Enjoy!

Cashew dipRecipe by Yoko Inoue, photography by Adrian Lander and styling by Adair 

Ingredients
2 cups cashew, soaked for minimum 3 hours to overnight
1 tsp probiotic powder ( I use Ethical Nutrients Inner health dairy free powder)
1 tbs shiro miso
1/3-2/3 cup water

Blend all the ingredients above in a a blender transfer into a cheesecloth and leave the mixture at the room temperature for a few hours to overnight.

Divide the mixture into three. You can experiment with different flavouring but for this recipe I have added the following.

HERB
1/2 tsp spring onion
1/4 tsp lemon juice
1/4 tsp salt
1 tsp basil (dry)
1 tsp thyme (dry)

GARLIC & PAPRIKA1/4 tsp lemon juice
1/4 tsp nutritional yeast
1/2 tsp minced garlic
1/4 tsp salt

AU POIVRE1/4 tsp minced garlic
1/8 tsp nutmeg (grounded)
1/2 tsp salt
1 tsp cracked black pepper