"Homemade Bibimbap"

It's been a rainy Saturday so I thought it's just perfect timing for one of those recipes that require a longer time to prepare.  What a treat for someone who usually only has 30 minutes to whip up meals during the week.   

Bibimbap is a Korean dish which literally means "mixed rice." The traditional one is usually served on a hot stone pot (pre-heated in the oven) with steamed rice, topped with "namul" (a mix of sauteed and seasoned vegetables) and a chilli paste called "gochujang."   Other additions are raw or sunny side egg, meat or tofu.  The ingredients are then stirred together before eating.  This dish is nutritious and looks so colourful.

Every now and then, we would visit a Korean restaurant in the Uptown area of Toronto to eat bibimbap. Lately, I've been making my own homemade version and so I've finally decided  share it.  The ingredients are not written in stone and would really be all up to you.  This is one of those that anyone can get creative on.  I'm using tempeh with this mix and I pretty much did everything non-tradional.   Sometimes, Austin even wants a different version by omitting the rice and substituting it with soba noodles. Some veggies can also be raw.  

"Homemade Bibimbap"
 Serves 4
 Ingredients:
 Maple ginger tempeh, recipe below
Pickled daikon radish and carrots, recipe below
1 cup black rice for cooking
Sautéed enoki  mushrooms, recipe below
Sautéed shiitake or oyster mushrooms, recipe below
1 package bean sprouts, blanched
1 lb. baby bokchoy cleaned, washed and blanched
Boiling water for blanching
1 sheet nori, cut into strips
3 Tbsps. sesame seeds, roasted
Asian sesame sauce, recipe below or this option

Maple Ginger Tempeh
1 block organic tempeh (250 g.) cut into 5 strips
( I used this brand)
1/2 c. water
1 tsp. walnut oil

Marinade
2 Tbsp. Braggs liquid aminos, tamari or Nama shoyu
2 tsp. maple syrup
1/2 tsp. ginger, grated
2 cloves garlic, grated
3 Tbsp. lime juice
1 1/2 Tbsp. apple cider vinegar

1. Lay the tempeh strips in a glass container.  Mix the marinade and pour over. Coat and marinate the slices for 1 hour and up to overnight.
2. Transfer the tempeh slices into a skillet and add the water. Bring to a boil then lower the heat to medium. Let them cook until all the water is absorbed, about 15 minutes, turning over once halfway thru cooking.
3. Add the oil then finalize cooking by browning at  approximately 2 1/2 minutes each side.
4. Cut into smaller cubes before serving.

Quick Pickled Daikon Radish & Carrots
 1 small daikon radish, julienned, about 2 cups
2 medium sized carrots julienned, about 2 cups
1/2 tsp. sea salt
1/4 cup unpasteurized apple cider vinegar
2 tsp. maple syrup
3 Tbsp. water, boiled then cooled down
2 cloves garlic, grated

1. Wash, peel and julienne the daikon and carrots. Transfer to a bowl and add the salt. Stir and leave for approximately 10 minutes to soften. Transfer to a colander or wire sieve and rinse in water. Squeeze and drain well.
2. Place the vegetables in a clean jar . Mix the pickling ingredients together and pour over. Best eaten after a day or two but they're good to go after 1 hour.

Sautéed Shiitake and Enoki Mushrooms
 .75 - 1 lb. shiitake or oyster mushrooms, sliced
1 pack (150 g.) enoki mushrooms , bottom end cut 
1/2 of a small onion, chopped
2 cloves garlic, minced
1/4 c. chopped tomatoes
1/4 c. water

In a pan on medium heat, sauté the onions until soft, approximately 3 minutes then stir in the garlic and tomatoes and continue to cook until the tomatoes soften.  Add the shiitake mushrooms. Let them sweat then add the water. Stir and cook for about 8-10 minutes at which time the water will be absorbed. Move them to one side of the pan then add the oyster mushrooms on the other side. These will cook in 2 minutes with just the heat of the pan. Remove and transfer them to separate bowls.

Cooking the black rice: wash and soak the rice  for 2  hours if time allows. In a saucepan, place the washed rice with 2 cups water and bring to a boil. Adjust the heat to low until water is absorbed, approximately  30-40 minutes.

Blanching the sprouts and greens: boil water in a medium sauce pan. Place the sprouts in a wire sieve then lower into boiling water for only 20 seconds. Transfer in a bowl with filtered cold water to stop it from cooking further. Drain and transfer to another bowl.  In the same water, place the bokchoy and leave to blanch for 2 minutes then repeat the same cooling down process as the sprouts. Place in a bowl.

Dry roasting the sesame seeds: in a skillet on low heat, place the sesame seeds and let them roast until they turn fragrant, approximately 5 minutes.

Sauce:
3 Tbsp. Braggs liquid aminos or tamari
3  Tbsp. brown rice vinegar
2 Tbsp. lime or lemon juice
1/2 tsp. grated garlic
1/4 tsp. grated ginger|
1 Tbsp. tsp. roasted sesame oil
Hot sauce to taste (I used this)

Assembly: in four bowls, place a serving of each ingredient. Add sauce and top with roasted sesame and nori strips. Stir before eating. Enjoy!

Other options:  kimchi, tofu, zucchini, other greens like spinach, watercress or choysum.

I've been thinking that maybe next time I can make something sweet as my tendency is always on the savoury side.  Freshncrunchy just turned one and I should be posting something celebratory like a cake, right?  I'm hoping I can come up with a good one...desserts are a challenging projects to me.  Wish me luck:)

Warmly,

Lina

Roasted Kabocha Squash Salad With Balsamic & Citrus Dressing

Happy Fall!  I know I'm a few weeks late in getting into the  Autumn spirit...let's just say this tropical girl at heart was stuck in a summer frame of mind as usual.  Then as I walk out everyday lately, the colourful leaves just kept reminding me that it's time to move on and embrace the new season.

So here we go...October calls for squash dishes.  My son is a big lover of this yellow vegetable and if it was up to him, he would have squash soup everyday. I bought a few organic ones from The Big Carrot two days ago and today, I cut up a whole kabocha squash for 2 dishes, one for his soup and another for a roasted squash salad.  We will post the salad recipe now and the soup next week.

In the Philippines, we call "winter squash" "kalabasa" and we didn't really have all the different North American varieties.  It's mostly just kabocha and maybe his cousins autumn cup or buttercup. And so growing up, I was so accustomed to their sweet, creamy and nutty qualities that even now, I'm still more inclined to buy these varieties than maybe a butternut or a delicata.   At any rate, winter squash is a great source of beta-carotene...that yellow/orange pigment in foods.  Beta-carotene is converted by the body into Vitamin A which is an antioxidant. We need this vitamin for good eye health, protection against cancer and heart disease and for healthy skin. You can check this link for a good read about winter squash.

Roasted Kabocha Squash Salad With Balsamic and Citrus Dressing
Ingredients (Preferably Organic)

1/2 of kabocha squash, peeled and cut into 1" cubes, about 2 1/2 cups
2 cloves garlic, lightly smashed
2 tsp. olive oil
pinch of black pepper

6-7 oz. greens ( I used baby spinach and baby romaine leaves)
1/4 c. thinly sliced red onions
1/4 c. toasted  coconut flakes
3 T. dried Goji berries

Dressing:
1 Tbsp. cold pressed olive oil
2 Tbsp. sulphite-free balsamic vinegar
juice of 1/2 mandarin
pinch of black pepper
optional salt to taste

Method:
1. Preheat the oven to 400 degrees F.  Cut the squash into half, peel and scoop the seeds out then cut them into 1" cubes.  Place them in a baking dish.  Add the  olive oil, garlic and black pepper then toss to combine.  Roast until tender but not too mushy approximately 25-30 minutes .  When cooked, cool it down and set aside.
2. While the squash is roasting, dry toast the coconut flakes in a skillet on medium heat until they turn lightly brown and crunchy, about 5 minutes. Prep the greens and slice the onions.
3. Combine the dressing in a small bowl.
4. Assemble the salad by mixing the roasted squash with the greens, the red onions then pour the dressing. Top with toasted coconut flakes and goji berries. Enjoy!

Suggestions: 
1. You can use a different variety of winter squash that's available in your market.
2. Other greens like arugula or lettuce are also great options.
3. Instead of goji berries, pomegranates will also give the dish that bursting red colour. I was planning on using pomegranates but found out on the last minute that the one I had in my kitchen was rotten.
4. And incase coconuts are not your thing, substitute them with either walnuts or pecans. 
5.  You may also like these older recipes for squash here or here.

Enjoy the colours of Fall!  To my friends and relatives  in the Southern Hemisphere, enjoy your Spring!

Warmly, 

Lina

Veggie Rice Paper Rolls & Creamy Almond Dipping Sauce (A Perfect Dish to End the Summer)

Ahh...Summer...we thought you would stay with us forever but it's time to say goodbye. We've had great weather and also enjoyed our local harvest.  But before embracing Fall with all its beautiful colours and bounty, I thought it would be fitting to post one of my favourite Summer dishes. 

Veggie rice paper rolls or wraps are a regular in our family...it's everyone's favourite!  I started making them after realizing that the commercial ones out there did not have the ingredients that would really satisfy me or my loved ones.  Most of them have a lot of noodles with barely any vegetables.  And how about the sauces?  You may not even know what exactly is in there.  Mind you, it may seem intimidating to make a perfect roll to begin with...it kinda looks messy and even sticky.  However, think about it as if you were wrapping or rolling a burrito...with just a different and more delicate wrap.  It gets better over time.    

Veggie Rice Paper Rolls & Creamy Almond Dipping Sauce

Filling: 
2 carrots
1/2 English cucumber
1/4 of a small purple cabbage
1/2 jicama
1 avocado
handful of sunflower sprouts
fresh mint or Thai basil

rice paper rolls or wraps
(I used 10 large rolls, 22cm in diameter)

Dipping Sauce:
1/3 c. raw almond butter 
1 clove garlic, minced
3 Tbsp. lime
3 Tbsp. unpasteurized apple cider vinegar
2 tsp. maple syrup
2 tsp. tamari or Bragg's liquid aminos
1/3 c. filtered water

22 cm rice paper roll

Method: 

1.  Wash then cut all the vegetables into matchstick sizes and set them aside. The mint leaves can be used as whole, no need to cut them.   Cut the avocado and slice it into thin segments. 
2. Place all the ingredients of the dip into a blender and blend until well incorporated.
3. Put some water in a large dish and dip one rice roll at a time until it starts to become soft and pliable, about 30 seconds.  Do not leave it in the water too long or it will get too sticky.
4. Transfer it in a clean chopping board or a plate then place your fillings in the middle of the wrap leaving about  2" allowance on each side.  Fold the bottom of the wrap over the fillings then fold in the 2 sides and lastly, roll it like a burrito to finish off.  This is the "closed" style.  If using a large roll (22 cm. in diameter), they can be cut in half before serving (see first photo).
5. You can also try the "open-end" one: dip the roll in water, transfer it to the plate then fold it into half.  Place the fillings in the middle making sure to leave 2" allowance on the bottom.  Fold the bottom over the fillings and roll from right to left.  The fillings should be peeking out of the open end.  
6. If it gets messy, try again...it gets better with practice. There's plenty of rolls in a pack. 

Suggestions:
Be creative and use any vegetables, herbs or even fruits like mango...other kinds of sprouts, red peppers, zucchini, lettuce or spinach.  The rice paper rolls come in 16 cm. or 22 cm. size (where I shop anyway).  They can be found at Asian stores or even at Whole Foods Market. Hope you can try making them soon!

 "open-end style rolls

Happy Fall everyone!  I hope you enjoyed your summer!  I graduated 2 weeks ago as  heath coach from the Institute for Integrative Nutrition.  I am so excited that I have reached this point of my learning journey in holistic health.   

Sincerely,

Lina

Peaches & Kale With Avocado & Poppy Seed Dressing + More Healthy Tips

It's peach season in Ontario so we've been enjoying these lovely local produce lately.  Sweet and juicy, they are great to munch on, awesome on green smoothies and if you're like me, I've been throwing them into our salads...peaches and greens instead of the usual "peaches and cream." They look so inviting with their red and yellow colours.  My teenage son became interested in eating raw salads several years ago when I started adding colourful fruits and vegetables into my recipes.  They say that "we eat with our eyes first" and my experiment worked out very well with him.  To this day, he still enjoys them.  He just came back from a Christian summer camp in New England and I was very encouraged when he told me  that he ate salads 2x a day for the whole week that he was there.  

Before getting into  the recipe, I’d like to add more healthy tips as a continuation of what I wrote on my last article (please read here).

Tip#3  -  Cook/prepare food at home.  Many health and wellness goals fail in  the absence of home cooking.  We need to know what ingredients go into the food that we eat on a daily basis.  Salt, oil, sugar and flavour enhancers are some of the things we do not have any control of when relying on food made outside our own kitchens.  Everyone has their own challenges when it comes to home cooking.  As I've been talking to several people, these are some of the reasons given: takes too long to  wash, chop or cut vegetables, not familiar with healthy ingredients or not good in the kitchen.  These are all valid reasons and with very minor adjustments, they can change.

Start with organic pre-washed greens if you don't enjoy the prep.  Take baby steps...make simple vegetable dishes one day at time.  A good example would be sauteing greens like bok choy in chopped garlic and ginger for about 3 minutes just until they wilt.  Season with a little tamari or braggs liquid aminos.  If you need assistance around the kitchen, ask for help.  I've been giving free mini workshops  to some of my friends recently... let me tell you, even one short week makes a difference. 

Peaches & Kale With Avocado & Poppy Seed Dressing

Ingredients:
(Preferably Organic)

For the salad:

7-8 cups of shredded or chopped kale leaves (see suggestions)
a handful of  sunflower microgreens or other sprouts
2-3 ripe peaches
2 Tbsp. lightly toasted poppy seeds

For the dressing:
1 medium size avocado, cut and seed removed
4 Tbsp. lemon juice
1 Tbsp. maple syrup
1 clove garlic, grated or chopped finely
optional salt (I didn’t use any)

Method:

1. Wash the kale very well, remove hard stems and chop, shred or tear leaves into bite size pieces.   Spin dry them and then place them in a mixing bowl.  
2. On a skillet on low heat, toast the poppy seeduntil it turns fragrant, about1 minute.
3. Mash the avocado with the garlic, lemon and maple syrup until the mixture turns creamy.  You can also blend this in a personal blender if you prefer a smoother consistency.
4. Massage the kale with the avocado mixture until the leaves turn soft and then let them sit for at least 10-15 minutes so they soften even more.  Adjust the taste if necessary.
5.  Mix  ½ of the poppy seeds with the kale then transfer to a serving bowl.   Add  the sprouts on top.
6. Before serving, cut  the peaches and arrange them nicely on top of the greens.
7. Sprinkle the rest of the poppy seeds.   Enjoy!

Suggestions: 
1.  I used black kale, also known as lacinato or dino kale.  Any variety will do.  I have used curly kale previously and I like them both.
2.  If peaches are not available, you can substitute them with nectarine or strawberries.

I hope you're having a great summer.  We can't stop thinking of Hawaii...so here are some more of our memories. 

Warmly, 

Lina

Black Rice Noodle Salad With Purple & White Cauliflower + A Few Healthy Tips

When I saw this purple cauliflower at the market the other day, I just knew right away that I had to buy it.  Some girls are charmed by pretty flowers...I get carried away with fresh and colourful produce!  I originally wanted to make soup out of this pretty thing. Purple soup would really be amazing but it's summer and having soup now just didn't feel right to me so I've decided to postpone that soup for the fall.  Here's a noodle salad that's a little bit more appropriate for the season.  

Why purple? The colour actually means the presence of anthocyanin.  Anthocyanin  is responsible for the red, purple and blue colours present in vegetables, grains and fruits like blueberries or blackberries. Health experts say it’s a cancer fighter and  helps prevent  heart disease and improves memory.  Cauliflower (both varieties) is rich in vitamin C.  It also provides a good amount of fiber,  B Vitamins as well as Vitamin K, manganese and potassium. 

Before I get to the recipe, let me talk a little bit about a couple of  healthy tips.  In a previous post, I touched on Primary Foods (check the article here)   which I consider to be the core of  my health and wellness journey.  At this time, I would like to share  some of the practical things that I've done and continue to do.

Tip #1 - I was open to learning and the first book  I read was "Fit For Life" by Harvey and Marilyn Diamond.  It was in 1994 when I made a shift from an all-Filipino diet to a lifestyle of eating differently.  The reason I desired for a change was due to regular migraine headaches that I was having then. 

Tip#2 - It's not easy to make a lifestyle change...so keep it simple and start slowly. Based on my culture, eating white rice (and a lot of it) with meat was a norm.  Although I was not a big meat eater....my small change came about  by being more conscious of eating less rice and  then adding raw foods in the form of salads.

Black Rice Noodle Salad With Purple & White Cauliflower
 Ingredients (Preferably Organic) 

1 pack (250 g.) black rice noodles (I used this brand) 
or soba noodles 
2 c purple cauliflower, cut into florets and lightly steamed
2 c. white cauliflower, cut into florets and lightly steamed
3 heads baby bok choy,  chopped to bite size pieces, lightly steamed

Dressing:
3 Tbsp. tamari (can also use coconut aminos or Bragg liquid aminos)
1 Tbsp. roasted sesame oil
3 Tbsp. brown rice vinegar
2 Tbsp. lemon juice
1 Tbsp. coconut nectar or maple syrup
1/2 to 1 tsp. grated ginger
a pinch of cayenne

Toppings: 
3 Tbsp. unhulled sesame seeds, dry roasted
3 spring onions, sliced

Method:
1.  Mix together all the dressing ingredients in a small dish.  Adjust the taste if necessary and set aside.
2. Boil a pot of water, approximately 6 cups.  Cook the noodles according to package directions, about 4-5 minutes for this type and brand.  Make sure not to overcook as they will get mushy beyond those cooking times.  Rinse with cold water and set aside to cool down.  It's a good idea to let the noodles soak in filtered water if the dish is not being assembled for serving right away.  It prevents them from getting sticky. 
3. In a skillet or toaster oven, dry roast the sesame seeds until they turn fragrant.  Remove from heat and set aside.
4.  Lightly steam the cauliflower, about 3-4 minutes from the time the water boils.  Add the baby bok choy at the last minute of steaming then remove the vegetables right away to cool them down.
5. To assemble: mix noodles and vegetables, add the dressing and top with sesame seeds and green onions.  Serves 3-4.  Enjoy!

Note:  The purple cauliflower can stain other vegetables so it's a good idea to separate them when steaming or even when mixing the salad.  I think preserving their own colour especially if serving guests is a good tip so they would look even more pretty! You may also like this other noodle recipe here.