recipe for raw beetroot and pine nut dip

 I was at the cafe creating a dip for lunch this afternoon. I have been blessed with beautiful pine nuts lately and have been making different dishes, including raw crackers, pesto etc. I was going to make pesto again with rocket but no rocket today and saw a beautiful beetroot in a basket. This is how I love getting the inspiration.   Beetroot is abundant in winter and usually reasonably priced. We love its vibrant colour as well as its powerful blood purifying quality.  

here is a (brief) recipe

2 medium size beetroot, scrubbed clean but skin intact

1 clove garlic

1/2 cup activated pine nuts

1-2 tsp your favourite salt

juice of 1/2 lemonade or lemon

1/4 cup olive oil (optional)

food process garlic, nuts and salt. 

Add chopped beetroot and lemonade juice and process further till your desired consistency is achieved. 

Enjoy with your favourite crackers, bread or vegetables. 

If you know how I make dishes, you know I just don't measure things… so all the measurements are not exact. Enjoy experimenting yourself, have fun with tasting as you go (just don't wear a white top!)

Have you tasted lemonade this winter? It is cross between myer lemon and true lemon. deliciously tangy with a slight sweetness, just like lemonade. 

love

yoko

raw recipe for stuffed tomato with sunflower pate

If You have  come to have dinner with us in April, this is one of our entree dish.  Simple but effective, great for entertaining too.

Stuffed tomato with sunflower pate

ingredients

4 round tomatoes

1/4 cup balsamic vinegar

sunflower pate

1 cup sunflower seeds,

soaked over night (can be

sprouted )

1/4 cup lemon juice

1 clove garlic, chopped

1/4 cup fresh parsley,

chopped

1 tsp tamari, or coconut

amino

salt and pepper to taste

1/4 tsp cayenne pepper

slice tops off tomatoes. Reserve tops. Scoop out tomato flesh and seeds, being careful not

to break tomato shells. Marinate the shells in balsamic vinegar (I like coconut vinegar,
balsamic style) for a couple of hours. Dehydrated for about 2 hours until tomatoes just start to soften.

Meanwhile make a stuffing
drain and rinse soaked sunflower seeds. Place the seeds in food processor along with
other ingredients and process until it becomes pate consistency. It should still be chunky.
when the tomatoes are ready, Fill each tomato with the sunflower mixture. Dehydrate for
another 2-3 hours until the stuffing has a little crust on top.
Serve with your favourite salad and maybe a drop of green pesto.

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 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

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.

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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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

apricot and date rolls recipes contributing for Food Feed blog

This is a great snacks to keep which is nutritious as well as delicious. check out the recipe on FoodFeedBlog, blog that I am contributing to.

 as always beautiful picture by Adrian Lander

contributing on a beautiful food blog.

I have started contributing for this food blog. We will be updating with new recipes regularly so make sure to follow it! grateful for the opportunity to work with such talented people.

http://foodfeedblog.com/post/28315673618/spicy-roasted-cauliflower-with-sweet-apple-and#.UBZfd-2UBhA

my birthday! thought on giving and receiving

here it is. another birthday. It seems like another year has gone past me so fast. Does that mean I am not focusing on "now" ? or I am not sure.

Anyway, with all the lovely people wishing me a happy birthday and of course from my daughter I had a great day.
probably she was more excited to give me the  presents she made than I was to receive it. She was planning it a month in an advance and when finished making them she even asked to see if she could give them to me then!
that got me thinking about "giving and receiving" some people associate "it is better to give than to receive" in a religious way but I see it as just the way of life.
We all have done this. Anytime you do something for others you do get something in return , even if that is just a warm fuzzy feeling of satisfaction. I don't see having expectation on receiving when giving is a bad thing. I know it would feel good to do something to help others even if they don't return the gratitude straight away. I suppose it is my selfish kind of way to bring my positive energy for me. But when you expect others to return what you have given then that act becomes more stressful than it needs to be. You give someone a present and they don't appreciate it as much as you expected them to. You cover a work shift for you colleague and she wouldn't do the same for you. Then you think WHY BOTHER!
recently I have been asking myself "what is my expectation? and intention?" before doing something for others on some occasions. cheesy as it may sound it is "to feel good" when I release the need to control what I may or should receive in return I get enough , if not more in return.


oh here is what I could expect to be good. my raw chocolate cake layered with creamy vanilla cream.
the best way to eat them is to share with others xxx

kiwi fruit and carob muffins plus getting good deals on organic produce

I hardly ever bake now as I am moving more towards raw dessert making. I do still have clients who still like to have their traditional muffins. Today I have made kiwi fruit and carob muffins.  here is the recipe for them. Kiwi fruits are in season now. I got them on special at Victoria market yesterday. buying organic produce for all your groceries can be expensive. I have always said to people that it may be in a short term but in a long run
-you may be saving money on your medical cost (as I believe taking in all the pesticides and chemicals are not health promoting)
-you are helping the environment (in the future it would be more expensive to live with less natural resources)
-you are building better future environment for the next generations
-you are helping small and usually passionate farmers. often local, then the money you spend stay in the same community.

You may still say "but it is still expensive NOW!"
well, there are always good deals happening for organics too. Look for farmers market, and often in the end of the week (for example on sundays at Victoria market) they reduce the prices on certain produces. Compare different organic shops as they charge different margins. I love Fruit peddlers in northcote. 

• 103 High St
  NORTHCOTE, VIC, 3070
• local(03) 9489 5824

 think they have the best price on organic fruits and vegetables. Check them out if you are nearby.
Do you have a favourite shop where you get your groceries from?


KIWI FRUIT AND CAROB MUFFINS (DAIRY FREE) makes 12 muffins

1 1/2 cup wholemeal spelt flour
1/2 cup coconut flour
1/4 cup carob powder
1/3 cup coconut sugar
2 tsp allergy free baking powder
1/2 tsp baking soda
1/4 tsp salt

1 cup coconut milk
1/4 cup your preferred oil
1 tbs brown rice syrup
1 tsp pure vanilla extract

2 fresh kiwi fruit

preheat the oven at 180 degrees.
lightly grease a muffin tin
In a large mixing bowl, shift all the dry ingredients. Mix and make a well in the centre.
Mis all the liquid ingredients and add to the dry mix.
Do not over mix. Gently fold in the kiwifruits.
Fill the muffin tin three quarters full and bake for 20 minutes if so, until the muffins are slightly browned on top and a toothpick inserted through the centre comes out clean.

When cool enough to handle transfer the muffins to cooling racks.


By the way how do you eat kiwifruits?
I wash the whole thing and eat them with the skin. Some people think it's strange but .....

raw chocolate covered tim tam

Ok, I haven't had Tim Tam for a long long time. I hadn't thought about it till someone was talking about it on the radio the other day. Then I had an idea. I am going to make something like that but raw.

The first thing was to make a cake / biscuit base. You can adjust or use any of your favourite cake recipe but this is what I used
The base
1/2 cup soaked then dehydrated brazil nut, milled to flour
1/2 cup soaked then dehydrated walnut, milled to flour
1 cup soaked and sprouted then dehydrated oat grout , milled to flour
1 1/2 tbs water
80ml raw cocoa powder
40ml raw carob powder
6 dates
1 tbs coconut oil

food process all the ingredients till it becomes dough like. add more water if needed.
Dehydrate for 4-6 hours or simply chill in the fridge (I was too impatient to wait for it to be dehydrated so just chilled in the fridge. It worked fine that way for me)

The filling
I was going to use some frozen berries at first but I was thinking  it is such summer thing. What can I use for this season... Then decided on an orange.
Instead of just using orange juice I put the whole thing in the blender.
I also didn't want it to be too dense with nuts. I could have used irish moss but I wanted to experiment with using agar agar. I know with agar agar and kudzu. you should cook it so it is not really raw anymore. So if you wanted this to be truly raw you can use irish moss.
Kudzu is something that you may be unfamiliar with. It is a bit like arrowroot, used as a thickener. It is made from root of a plant and great for winter because it is warming to the body. great to add to your winter menu.

juicy seasonal winter fruit "navel oranges"

kudzu

1 3/4 tsp agar agar powder, soaked in 1/2 cup water over night (can be less)

1 tsp kudzu dissolved in 2 tsp water

1/2 cup macadamia soaked over night then drained

1/4 cup water (more or less)

1 whole orange, skin off

3 dates

3 drops lime essential oil (food grade) (optional)

1/4 cup coconut oil, melted

firstly bring agar agar with the soaking water to the boil and simmer for 5 minutes or so. 

Add dissolved kudzu, stir constantly.

Turn off heat and let cool for 5 minutes or so before adding to the blender. You don't want it to be completely cooled as it would harden.

In a blender put all the ingredients except coconut oil. 

Blend till smooth

Add the oil while the motor is still running.

Take the base out of the fridge (or dehydrated base) then pour the filling over the top. put it back into the fridge or freezer till firm.

make your favourite ganache
you can drizzle

 or cover them entirely

 break them up and

          ENJOY

This has to be one of my favourites ! they are so creamy and rich. I love the cracked chocolate and creaminess of the filling. 

This is one of the reasons I just love raw desserts. look at the ingredients. Using these wholesome produce that nourish your body....

Ok more excuses to eat another slice. I don't think I will get to see them tomorrow...