Table of Contents
Beverages
Breakfast
Salads
Dressings/Sauces
Appetizers/Side Dishes
Soup
Entrees
Raw Recipes
Desserts

BEVERAGES

Aduki Kombu Drink
Preparation Time: 2–3 minutes
Cooking Time: 50–60 minutes

1 cup azuki beans
1 piece kombu, 3 inches by 6 inches
3 cups water
4½ cups cold water
1 pinch sea salt

Wash azuki beans. Add kombu and the 3 cups water. Bring to a boil. Add 1½ cups cold water to stop the boiling. Repeat the process 2 times. Cook until azuki beans are completely soft. Add salt and cook 20 minutes more. Strain. Serve hot or warm.
Source: "Natural Healing from Head to Toe" by Cornellia and Herman Aihara

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Ume-Sho Kuzu Drink
Dissolve 1 heaping teaspoon of kuzu in 1 cup of cold water; add ½ to 1 mashed umeboshi plum. Bring to a boil over medium flame, stirring constantly to prevent lumping, until liquid becomes translucent. Reduce flame, add up to ½ teaspoon Ohsawa® Nama® Shoyu, and stir gently. Simmer for 2 to 3 minutes. Drink while hot.
Source: "Basic Home Remedies" by Michio Kushi

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BREAKFAST

Creamy Breakfast Cereal with Hato Mugi

1 cup “pearl” short grain brown rice
¼ cup sweet rice
6 – 8 cups water
¼ cup whole oats
¼ cup hato mugi
½ tsp. salt
Sesame or sunflower and tekka for serving

Wash grains thoroughly in a pressure cooker. Add water and salt. Cover and soak overnight. Early the next morning, bring to pressure and cook for 1 hour. Reduce pressure and stir well. Serve with toasted sesame or sunflower seeds, whole or ground, and a pinch of tekka. Cereal may be boiled for 1½ hours or on low heat with diffuser overnight. Kept cool, will keep for 2–3 days.
Serves 8.
Source: Chrys Bailey

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Hot Apple Spice Oatmeal
Try using wheat, rye, rice or quinoa flakes.

1½ cups unfiltered apple juice
1½ cups water
1⅓ cups rolled oats
1 cup chopped dried apples
Ground cinnamon to taste
Pure maple syrup, for serving
Rice, almond or soy milk for serving

Bring apple juice and water to a boil. Add rolled oats and dried apples and return to boil, then reduce heat to low and simmer until thickened, about 15-30 minutes. Remove from heat, cover and let stand for 5 minutes. Sprinkle with cinnamon, serve with maple syrup and rice milk.
Source: "May All Be Fed" by John Robbins

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SALADS

Apple Salad with Light Miso Dressing

For dressing, shake up in a covered jar until will-mixed:
3 Tbsp. light miso
1 Tbsp. sesame butter or tahini
1 tsp. Ohsawa® Mirin
1½ tsp. Ohsawa® Organic Gluten-Free Tamari
½ tsp. honey or brown rice syrup

For salad, mix together and chill:
3 large apples, chopped
1 cup celery, chopped
¼ cup each of walnuts and raisins
the dressing

Serves 6.
Source: "Judy Brown’s Guide to Natural Foods Cooking"

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Boiled Salad with Wakame
This simple salad of lightly cooked vegetables is made more interesting by the addition of gently marinated wakame.

1 carrot, cut into thin rounds
2 stalks broccoli, cut into small flowerettes
½ cup Ohsawa® Wakame, soaked until tender (3 to 4 minutes)
2 tsp. Ohsawa® Mirin
1 cup small flowerettes cauliflower
1 cup sliced fresh daikon
2 Tbsp. balsamic vinegar
Ohsawa® Umeboshi vinegar
Ohsawa® Brown Rice vinegar

Bring a pot of water to a boil over high heat. Add carrot and cook 1 min. Remove with a slotted spoon and cool in iced water. Drain and set aside. Add cauliflower and boil 2 to 3 min. Remove, cool, drain and set aside, as above. Add broccoli and boil 2 to 3 min. Remover, cook, drain, and set aside, as above. Finally, add daikon to boiling water and cook 2 min. Remove, cool, drain and set aside, as above. Slice wakame into thin pieces. Toss with vinegars and mirin and marinate 15 to 20 min. Finally, toss vegetables with wakame and marinade and serve.
Makes 4 servings.
Source: "Cooking the Whole Foods Way" by Christina Pirello

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Carrot, Raisin & Walnut Jelled Salad

1½ cups apple juice
¼ cup kanten flakes
2 Tbsp. kuzu powder, dissolved in ¼ cup cold water
½ cup grated carrot
⅓ cup raisins
⅓ cup chopped walnuts
1 tsp. lemon juice

Combine first two ingredients in a saucepan, bring to a boil, simmer, stirring occasionally, for 2 min. Add dissolved kuzu, return to a boil, simmer, stirring constantly, for 1 min. or more until transparent. Add remaining ingredients, mixing well, return just to the boil, pour into a moistened mold. Serve chilled.
Serves 4–6.
Source: "The Book of Kudzu" by William Shurtleff & Akiko Aoyagi

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DRESSINGS/SAUCES

Sesame Miso Dressing
Drying Time: 10 minutes
Cooking Time: 25–30 minutes
Yield: ½ cup

¼ cup sesame seeds
1 – 2 Tbsp. miso
1 Tbsp. Ohsawa® Organic Brown Rice Vinegar, or 1 Tbsp. Ohsawa® Oindo Ume Plum Vinegar mixed with 1 Tbsp. water

1. Wash sesame seeds and allow to dry overnight, or dry over medium heat, stirring occasionally, for about 10 minutes.
   
2. Dry-roast sesame seeds in 4 batches, about 5–7 minutes per batch, and grind in a suribachi until 80% of the seeds are crushed.
   
3. Add miso and vinegar and grind with the sesame seeds.
   
4. Serve at room temperature.

Source: "Natural Healing from Head to Toe" by Cornellia and Herman Aihara

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Three Flavors Dressing

½ cup Ohsawa® Organic Mirin
¼ cup Ohsawa® Organic Gluten-Free Tamari
¼ cup balsamic vinegar
1 clove garlic, minced
1 tsp. fresh ginger, grated

In a blender, combine all the ingredients and blend until smooth. Transfer to a covered container and refrigerate until ready to use. Serve cold or at room temperature on fresh vegetable salads or bean salads. Also makes a delicious seasoning for sushi.
Source: "Eco-Cuisine"

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Chrys Bailey’s Best-Ever Teriyaki Sauce

½ cup Ohsawa® Organic Nama® Shoyu
2” ginger - peeled, grated and squeezed
¼ cup Ohsawa® Organic Mirin or rice syrup powder
¼ cup lemon juice or Ohsawa® Organic Brown Rice Vinegar
3 cloves minced or pressed garlic

Mix all ingredients and bring just to a boil, being careful not to boil heavily as it will rise and froth. Simmer 5 minutes. Let cool. Place in jar in fridge and use for tofu, tempeh, in fried rice/noodles or at the barbecue. Will store refrigerated for one month.

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APPETIZERS/SIDE DISHES

Daikon-Shiitake Consommé

4 – 5 cup spring water
3 in. piece kombu, soaked & sliced
2 – 3 dried shiitake mushrooms, soaked & thinly sliced
8 – 10 (¼ in. thick) fresh daikon rounds
Ohsawa® Organic Nama®Shoyu
1 – 2 scallion, thinly sliced on the diagonal

Put water & kombu in a saucepan over med. heat; cover & bring to boil. Add mushrooms. With the tip of a sharp knife, score each daikon round & add to soup; cover & simmer until mushroom & daikon are tender, about 10 min. Lightly season with shoyu; simmer 5 min. Serve hot, garnish with scallions.
Source: "Cook Your Way to the Life You Want" by Christina Pirello

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Ginger-Glazed Broccoli

2 – 3 stalks broccoli, stems peeled & thinly sliced, small florets
¼ cup light sesame oil
3 Tbsp. minced fresh ginger
1 tsp. powdered ginger
3 Tbsp. brown rice syrup
½ tsp. Ohsawa® Organic Nama®Shoyu
Lemon zest, to garnish

Cook broccoli in boiling water until crisp tender, about 1 min. Remove & set aside. In a skillet add oil, fresh ginger, ginger powder, rice syrup & soy sauce. Cook over medium-low heat until slightly thickened, about 5 min. Add broccoli & stir to coat. Serve with lemon zest as garnish.
Source: "Glow" by Christina Pirello

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Tamari Roasted Pumpkin Seeds
A savory snack.

1 cup raw pumpkin seeds
1–2 tsp Ohsawa® Organic Gluten-Free Tamari or Ohsawa® Organic Nama®Shoyu

Dry roast seeds in a cast iron skillet on medium heat, stirring slowly. When they start to pop and become fragrant, quickly pour into a bowl, sprinkle with tamari and stir. Allow to cool before serving.
Variations: Use almonds or walnuts; use ume vinegar instead of tamari.

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Shiitake Sea Palm
Sea palm is my favorite sea vegetable. It is milder than many others. Sea palm with shiitake makes an elegant vegetable side dish and a wonderful topping for pasta.
Serves 3 – 4.

1-.75 oz package of Sea Palm
2 cups boiling water
2 ounces dried or fresh shiitake mushrooms (about 2½ cups loosely packed), soaked for 5 minutes in ample water to cover
1 tsp. garlic, minced
1–2 tsp. Ohsawa® Organic Gluten-Free Tamari or Ohsawa® Organic Nama®Shoyu
1–2 tsp. sesame oil

If using dried shiitake, place them in a 4-cup measuring cup and pour boiling water on top. Soak covered for 10 min. Occasionally push the shiitake that are on top to the bottom. Drain and save soaking liquid. Remove the tough stems and save for stock and slice the caps into ¼-inch slivers. Drain the sea palm and chop into 2-inch strips. Set the sea palm, shiitake, mushroom-soaking water, garlic and 1 teaspoon of tamari into the cooker. Lock the lid. Over high heat bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 3 min. Reduce the pressure with a quick-release method. Remove the lid. Add additional tamari, if desired, and toasted sesame oil to taste. Use any leftover cooking liquid for stirring into cooked grains.
Source: Lorna Sass, author of" Recipes from an Ecological Kitchen"

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SOUP

Adzuki Chestnut Soup

1 cup dried chestnuts
5 cup water
2 cup dried azuki beans
1 piece 6” kombu
1 large onion, 1/3” pieces
2 large carrots, ½” pieces
¼ tsp. ground cardamom
2 tsp. sea salt
sprinkle of grated nutmeg

Add the chestnuts & water to pressure cooker. Soak for about 6 hours. Wash & pick through adzuki beans. Place beans in a large bowl, cover with water & soak for 6 hours. Cover the kombu with water & soak 5 min. Cut into ½” squares & set aside. Remove the chestnuts from the pressure cooker, cut them in half, & discard any remaining chestnut skin. Return to pressure cooker & bring to a boil. Add the soaked adzuki beans, kombu, onion, carrots & cardamom to the pressure cooker. Lock the lid. Bring up to full pressure over high heat. Place a flame tamer under cooker, reduce heat just enough to keep high pressure & cook for 20 min. Quick release the pressure. If the beans are not tender, simmer until they are, then add the salt. Close the lid & let stand for 5 min. off the heat. Transfer 5 cups of the soup to a blender & process until smooth. Return the purée to the pressure cooker. Serve garnished with a light sprinkling of fresh grated nutmeg.
Makes 8–10 servings.
Source: "Sublime Soup" by Lenore Baum, M.A.

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Australian Pumpkin Soup

8 cups water or vegetable stock
6 cups peeled & cubed butternut squash or Japanese pumpkin
1 lg. white onion, sliced into moons
1 leek, sliced thin
1 Tbsp. peeled & minced fresh ginger
2 cloves garlic, chopped
1 Tbsp. curry powder
1 Tbsp. fresh thyme
2 bay leaves
1 pkg. Mori-Nu lite tofu (firm), cubed
¼ cup white or yellow miso
Chopped fresh chives or parsley

Bring all ingredients except tofu & miso to a boil in a large pot. Reduce heat to medium, cook for 30 min. Let cool. Add tofu & miso, purée well in blender. Pass through wire mesh strainer to remove any fiber. Garnish with chopped chives or parsley.
Serves 4–6.
Source:" The Art of Tofu" by Akasha Richmond

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Creamy Butternut Squash Soup

2 onions, chopped
8 cups butternut squash, peeled or cubed
water to cover
2 Tbsp. mellow white miso
2 tsp. ginger juice
Layer onions, then squash in a soup pot.

Add enough water to just cover the vegetables. Bring to a boil. Reduce flame. Cover and simmer gently 45 minutes. Purée miso in ¼ cup of the soup broth and add to soup. Stir in the ginger juice. Taste and adjust seasoning, adding more miso if necessary. Simmer 2 to 3 minutes before serving.
Source:" The Naturally Healthy Gourmet"

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Cuban Black Bean Soup

1 cup dried black beans, cleaned & soaked overnight
3½ cups water
1 strip kombu, 6”
1 bay leaf, in a tea ball
1 tsp. olive oil
1 lg. onion, diced
3 garlic cloves, minced
¾ tsp. ground cumin
½ tsp. ground oregano
1 tsp. mild chili powder
2 Tbsp. Ohsawa® Mirin
1 Tbsp. Ohsawa® Brown Rice vinegar
2 tsp. sea salt
1 Tbsp. Ohsawa® Organic Nama®Shoyu

Bring water to boil in a large stockpot. Rinse beans, add to boiling, & simmer 15 min. uncovered. Skim foam off top until it subsides. Place kombu in a small bowl & cover with water, soak 5 min., cut into ½ in. pieces & add to beans. Add bay leaf to pot. Simmer 45 min. with lid ajar. Use flame tamer under pot. Meanwhile heat oil in large skillet. Sauté onion until translucent, about 5 min. Add garlic, cumin, oregano, & chili powder, stir constantly for 1 min. Add onion mixture to stockpot, continue simmering 1 hour with lid ajar. Add mirin, vinegar, sea salt & shoyu, simmer 15 min. Remove & discard bay leaf. Transfer 2–3 cups of soup to a blender & process until uniform in color. Return purée to the stockpot & stir. Serve garnished with scallions.
Source: "Sublime Soups" by Lenore Baum, M.A

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ENTREES

Arame with Lotus Root and Onions

½ cup onions, sliced in thin half-moons
1 cup lotus root (sliced fresh or dried), soaked
1 ounce arame (1½ –2 cups), rinsed, drained, and sliced
dark sesame oil
water
Ohsawa® Tamari

Brush a small amount of sesame oil in a skillet and heat it up. Add the onions and sauté 2–3 minutes or until they become translucent. Add the lotus root. Set the arame on top of the lotus root. Add enough water to just cover the vegetables. Add 2 drops of tamari soy sauce, cover the skillet, and bring the water to a boil. Reduce the flame to medium-low and simmer 25–30 minutes. Season with a small amount of tamari soy sauce for a mild salt taste and simmer, uncovered, until all the remaining liquid is gone. Mix and place in a serving bowl. Garnish with a sprig of parsley, and serve.
Yield: four to five servings.
Source: From the "Macrobiotic Cancer Prevention Cookbook" by Aveline Kushi with Wendy Esko

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Baked Vegetables in Nut Gravy

¼ onion, minced
1 clove garlic, minced
1 tsp. oil
2 rutabagas, diced
2 parsnips, diced
2 – 3 Tbsp. ground nuts
½ tsp. kelp powder
1 tsp. cinnamon
1 Tbsp. Ohsawa® Organic Nama®Shoyu
½ cup water

Preheat oven to 350°F. Sauté onion and garlic 1 minute. Add rutabagas and parsnips. Sauté 5 minutes more. Combine nuts, kelp, cinnamon, and soy sauce with water. Transfer vegetables to a casserole dish that has been lightly brushed with oil. Cover with gravy. Cover and bake 30–40 minutes.
Source:" Healing with Whole Foods"

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Gingered Quinoa with Butternut Squash and Beans

1½ cups water
1 Tbsp. Ohsawa® Tamari or more to taste
1 cup quinoa, rinsed and drained
1 piece fresh ginger, 1” square, peeled and finely minced
1 large clove garlic, finely minced
½ to ¾ pound butternut squash, peeled, seeded, and cut into ½” dice (about 3 cups)
1¾ cups cooked aduki beans, heated or 1 (15 oz.) can organic aduki beans
½ cup thinly sliced scallion greens

In a medium saucepan, bring water and tamari to a boil. Add quinoa, ginger, garlic and squash. Return to a boil, then reduce heat to medium and cook, covered, until quinoa and squash are tender and liquid is absorbed, 12 to 15 min. If all the liquid is absorbed and quinoa is not yet tender, stir in 2 to 3 Tbsp. boiling water, cover, and simmer until done. (Alternately, if quinoa and squash are tender and there is still liquid left in the pot, drain it off and return mixture to the pot.)
Toss in heated beans and scallion as you fluff up the quinoa. Season with additional tamari, if desired.
Makes 3–4 servings.
Source: " Short Cut Vegetarian" by Lorna Sass

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Hato Mugi with Vegetables

2 cups hato mugi
5 shiitake mushrooms
5½ – 6 cups water
1 strip kombu, 3 – 4 inches long
3 stalks celery, diced
2 medium carrots, diced
¼ cup scallions, finely minced
1 medium onion, diced

Soak shiitake mushrooms in warm water for 10–15 minutes. Squeeze out the water and save to include as part of the water measurement above. Remove and discard stems. Dice the shiitake. Place kombu in a small bowl, cover with cold water and soak 3–5 minutes. Remove and dice. Save the soaking water and include as part of the water measurements above. Rinse the hato mugi and place with vegetables and water in a pressure cooker. When the pressure comes up, reduce the flame to medium-low, and place a flame deflector under the cooker. Cook for 35–40 minutes. Remove from the flame and allow the pressure to come down. Remove the cover, place in a serving bowl, garnish and serve.
Source: "Diet for Natural Beauty"by Aveline Kushi with Wendy Esko and Maya Tiwari

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RAW RECIPES

Arizona Winter Salad

¼ – ⅓ cup olive oil
¼ cup grapefruit juice
½ – 1 tsp. sea salt
2 Tbsp. Ohsawa® Organic Nama®Shoyu
1 Tbsp. dried sage
1 Tbsp. dried mint
¼ tsp. cayenne pepper
4 cup chard, chopped
4 cup lettuce, chopped
2 cup kale, chopped
2 cup spinach, chopped

In a large bowl, stir the olive oil, grapefruit juice, sea salt, Ohsawa® Nama® Shoyu, sage, mint & cayenne pepper together. Add the remaining ingredients, Mix well.
Serves 3–5.
Source: "Sunfood Cuisine" by Frédéric Patenaude

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Pate de Chez-Nous

1 c. raw almonds, soaked overnight
1 c. raw sunflower seeds, soaked 6–8 hours
1 tsp. kelp
½ c. fresh herbs (basil, cilantro or Italian parsley)
2 Tbsp. lemon juice

Using a food processor or Champion (or Green Power) juicer using the blank plate, process the almonds & sunflower seeds. Add remaining ingredients & mix well.
Source: "Sunfood Cuisine" by Frédéric Patenaude

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DESSERTS

Apricot Kuzu Mousse

Mince a handful of dried apricots and simmer in 2 cups water until soft. Dilute 5 Tbsp. kuzu in ¼ cup COLD water. Add kuzu liquid to apricots and cook until it becomes a clear glaze. Spoon into 4 small dessert bowls and let set for a while. Serve warm.

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Candied Yam Pie

4 cups apple juice
2 cups water
7 yams, medium size, scrubbed well
2 cups cut carrots
2 Tbsp. corn, safflower, or light sesame oil
½ tsp. sea salt
1 tsp. cinnamon
½ tsp. ginger powder
1/3 cup rice syrup (optional)
1½ to 2 Tbsp. kuzu or arrowroot powder
¼ to 1/3 cup apple juice or cold water
1 tsp. vanilla extract (optional)
pie crust for 2 pie shells

Bring juice and water to a boil; add yams. Cover and simmer over medium heat 10 minutes. Turn off heat, remove yams, and run cold water over them to remove peel. Cut yams into pieces and set aside. Save the cooking liquid to add back later.
Sauté carrots in oil. Add yam pieces, stir, add liquid back to pot and bring mixture to a boil. Simmer over medium to low heat until soft. Add salt, cinnamon, and ginger as soon as carrots and yams are simmering. They should be soft within 20 to 30 minutes.
Blenderize the vegetable mixture, or purée in a food mill, to make a creamy, custard-like consistency, adding rice syrup, if desired. Dissolve kuzu in apple juice or cold water, and mix into yam and carrot purée while it is still warm. Add vanilla, if desired.
Prepare pie crust and pre-bake it for 10 minutes at 350°F to 375°F. Add yam/carrot purée and bake 15 to 20 minutes or until set. Let cool and serve or chill.
Source: " Cooking with Rachel” by Rachel Albert

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Fruit Kanten
“This natural sugar-free gelatin is made from agar-agar, a variety of sea vegetable. It has natural laxative properties.”

3 medium apples, pear, peaches or nectarines, sliced thin
1 quart apple juice
pinch of sea salt
5–6 Tbsp. agar-agar flakes

Place the sliced fruit, juice, sea salt and agar-agar flakes in a pot, stir, and bring to boil. Reduce the flame to medium-low and simmer for about 2–3 minutes. Pour the hot mixture into a glass baking or casserole dish, individual fruit cups or a mold. Refrigerate until jelled (about 45 minutes to one hour), or place in a cool place until jelled (1–2 hours)
Source:” Diet for Natural Beauty” by Aveline Kushi with Wendy Esko and Maya Tiwari

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Mochi Pear Crisp

3 to 4 pears, cut in quarters, cored, then in thinner slices
2 squares dried mochi, cut finely
1 pinch sea salt
1 handful almonds or walnuts, rinsed and chopped
3 to 4 Tbsp. water

Place pear slices in an overlapping pattern on a 9-inch pie pan. Sprinkle mochi over pears, then salt and water. Top with nuts. Cover and bake at 300°F for 20 to 30 minutes. Uncover and bake 10 to 15 minutes until nuts are golden. Slice and serve. Variations: Use apples instead of pears. Use pears and apples together.
Source: ” Cooking with Rachel ” by Rachel Albert

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