In this weekly series we have been discussing the benefits of a vegetarian diet including:better health, animal rights, public health, frugal living, food safety, global food crisis and the immense contribution of meat/livestock production to climate change/resource depletion.
As we approach the one year anniversary of the BP Gulf Oil Spill we have evidence that yes,the spill has had a disastrous effect on sea life in the Gulf of Mexico. We are still reeling from the news of the earthquake and resulting Nuclear disaster at Fukushima. We are still involved in wars that are draining the lives and treasure of our youth. And we have evidence that the effects of climate change are mounting.
We are living in an age of rolling catastrophes all self inflicted. All the result of our over consumption of fossil fuels or due to our choice of dangerous energy sources. We have made the choice of living in a hyper crisis environment rather than make the personal choices that would free us from our addiction to oil. Our personal choices of the transportation we use, our home environment and especially the oil we eat are responsible for continuing the atmosphere of crisis.
We can continue to wail at 'those who are not solving the problem' or we can assume the responsibility of reducing oil consumption in our own lives..
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the many advantages of a less meat diet we also do some cooking, share recipes and listen to great Beatle/McCartney music!
Wow, 18% of homes join the Meatless Monday Movement!
Today I'm looking to recipe inspiration from Fukushima. My heart is going out to the Japanese people as they again prepare to recover from a tremendous catastrophe. There are many ways you can help and I've just found out about another way which will be of particular interest to foodies! 21 renowned chefs have contributed Japanese inspired recipes which you can acquire by a small donation to benefit efforts in Japan. How cool is that?
I didn't grow up eating and cooking Japanese food so the research for this diary was really interesting to me. But, I do have some Japanese favorites for which I've provided meatless adaptations and some new recipes which fusion the best of east and west. After the BP Oil Spill last year I wrote a diary about vegetarian sushi Let Me Roll It includes sushi and other Japanese favorites check it out!
TERIYAKI TOFU
So good, really addictive, serve as appetizer or over steamed or roasted vegetables
Teriyaki marinade:
2 tablespoons reduced-sodium soy sauce
1 tablespoon light olive oil
1 teaspoon dark sesame oil
1 tablespoon honey or maple syrup
2 teaspoons rice vinegar or white wine vinegar
1/2 teaspoon grated fresh ginger or a good pinch of ground ginger
2 teaspoons hoisin sauce, optional
One 16-ounce tub extra-firm tofu
1 or 2 scallions, thinly sliced, optional
1. Combine all the ingredients for the marinade in a small bowl and stir together.
2. Cut the tofu into 1/2-inch-thick slices. Blot well between clean tea towels or several layers of paper towels, then cut each slice through the thickness again to make 1/2-inch-thick cubes. Blot briefly again.
3. Place in a shallow pan and drizzle with the marinade. Gently turn the tofu pieces over so that all sides are coated with marinade. Let stand for 10 minutes or so.
4. Heat a wide nonstick skillet. Transfer the tofu and marinade into the skillet. Cook over medium-high heat, stirring gently and frequently, until the tofu is nicely browned on most sides.
Scatter scallions over the tofu if desired, and serve at once over veggies if desired.
SPRING ROLLS
2 limes, juiced
Segments of 1 lime
1 tablespoon Dijon mustard
1 tablespoon brown sugar
1/4 cup grape seed oil
1/4 cup Thai basil leaves, whole or cilantro
1/2 pound bean sprouts, hair removed
1 medium sized red bell pepper, julienned
1 medium sized carrot, peeled, julienned
1 small package smoked tofu or tempeh, julienned (if using tempeh, steam for 10--20 minutes before cutting to soften)
1 package rice papers, 10 to 12 inches diameter, rehydrated
Salt and black pepper, to taste
In a bowl whisk together juice, lime, mustard and sugar. Whisk in the oil and season. Toss with all the vegetables and tofu. Check for seasoning. Lay out 1 wrapper and place a small mound of mix near the bottom. Roll bottom towards the middle. Fold in both sides and continue rolling. Finish roll and let rest. Individually wrap each roll with plastic wrap. Will hold for 2 hours in the fridge. Remove wrap, slice on the bias and serve on top of extra salad.
EDAMAME FRIED RICE
Super healthy one dish meal, eat with chopsticks...more fun
1 tablespoon plus 1 teaspoon canola oil, divided
2 large cloves garlic, minced
4 scallions, greens included, rinsed, trimmed and thinly sliced
1 tablespoon minced ginger
4 cups leftover cooked brown rice
3/4 cup finely diced red or orange pepper
3/4 cup cooked, shelled edamame
1/2 cup fresh or frozen, thawed, corn
6 ounces firm tofu, cut into 1/4-inch cubes
2 eggs, beaten (organic-free range)
3 tablespoons low-sodium soy sauce
Heat 1 tablespoon of oil in a wok or large skillet until very hot. Add the garlic, scallions and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes. Add the rice, red pepper, edamame, corn and tofu and cook, stirring, until heated through, about 5 minutes. Make a 3-inch well in the center of the rice mixture. Add 1 teaspoon of canola oil, then add the eggs and cook until nearly fully scrambled. Stir the eggs into the rice mixture, then add soy sauce and incorporate thoroughly. Serve hot.
VEGETABLE DOUBURI
This recipe adapted from Ellen Kanner, Thanks Ellen!
In Japan, a donburi basically means something served over rice -- usually eggs. It's easy, popular, it's Japanese comfort food. I've made it a one dish meal by adding vegetables.
1 cup rice -- white is traditionally Japanese, brown is whole grain and healthier
1 cup vegetable broth
1/4 cup sake or sherry
1 tablespoon white miso paste
1 tablespoon soy sauce
2 teaspoons sesame oil (optional)
2 carrots, chopped
2 cups broccoli (about half a head), broken into florets
2 cloves garlic, minced
1 teaspoon fresh ginger, minced
8 ounces mushrooms, sliced
4 scallions, chopped
2 eggs (organic-free range)
Bring 2 cups of water if using brown rice, 1 1/2 if using white, to a boil in a medium saucepan. Add rice. Cover and reduce heat to low. Cook until rice is tender and has absorbed liquid -- about 15 minutes for white rice, 30 for brown.
Remove from heat but keep covered and warm.
Bring broth to boil in a medium saucepan. Add sake or sherry, miso, soy sauce and optional sesame oil. Stir until smooth. Add broccoli, carrots, ginger and garlic and cook for 2 minutes, or until vegetables start to soften. Add scallions and mushrooms and continue cooking.
Fry eggs yolks up in flavorless oil over medium heat, till white is set and yolks are still runny.
Divide rice into two bowls. Gently spoon vegetables, fried eggs and sauce from vegetables on top.
Serves 2.
VEGETARIAN SUKIYAKI
The sauce here is delicious. Use a large wok or the largest flat pan you have. Or use an electric skillet right on your serving table and have all the veggies ready to cook quickly right before your quests. Serves 4
2 tablespoons canola oil or 2 tablespoons vegetable oil
1 lb firm tofu, cut into 1/3 inch slices
4 cups whole white button mushrooms
1/2 butternut squash or 1/2 other winter squash, peeled and cut into 1/3 inch slices
2 zucchini, cut into thick slices
1 cup soy sauce
1/2 cup honey
1/4 cup mirin or 1/4 cup dry sherry
1/2-1 cup water
6 cups coarsely chopped mustard, green or 6 cups kale or 6 cups collard greens
4 bunches scallions, cut into 3 inch lengths (green and white parts)
4 cups mung bean sprouts
1 teaspoon grated fresh gingerroot
1. Heat the oil in a large skillet or wok over medium high heat and cook the tofu slices on both sides, stirring, until well browned, about 15 to 20 minutes.
2. Slide the tofu to one side of the pan and add the mushrooms, cooking until browned.
3. Push the mushrooms to the side; add the squash and zucchini.
4. Combine the soy sauce with honey, mirin or sherry, and 1/2 cup water; pour over the vegetables, and bring to a boil.
5. Lower the heat and simmer until the squash is tender, about 5 minutes.
6. In separate piles, add as many of the greens, scallions and bean sprouts as will fit.
7. Cook until tender, about 5 minutes more. Add more veggies as the ones in pan cook down and there is more room
8. Stir in the ginger and cook another minute, adding more water (up to the remaining 1/2 cup) as necessary.
9. To serve: let each diner use chopsticks to remove the tofu and vegetables from the skillet. Or serves individually over rice
GREEN TEA ICE CREAM with MANGOS
The perfect dessert
"Glass Onion" The Beatles fixing a hole in the ocean, trying to make a dove-tale joint
"Good Day Sunshine" The Beatles
What have you all been cooking? Please share your recipes and fave Beatle/McCartney music here!