Recipes from healthy cooking classes
In her literature, Leanne Yinger offers detailed information on the benefits of wakame, shiitake mushrooms, daikon radish and miso.
GLUTEN-FREE MISO SOUP
5 cups water
2-inches of wakame sea vegetable, soaked and cut into small pieces
2 dried or 4 fresh shiitake mushroom caps, dried soaked in warm water until soft
1 teaspoon cold pressed dark toasted sesame oil
1/2 cup fresh daikon radish, cut in matchsticks
1/2 cup carrot, cut in matchsticks
1 1/2 teaspoons to 1 tablespoon brown rice or adzuki bean miso
In a medium pot, bring water, wakame, shiitake mushrooms and both soaking waters to a boil.
In a small saucepan or skillet, sauté daikon and carrots until softened, about 3 minutes. Add vegetables to boiling wakame and mushrooms. Reduce heat to simmer.
Dilute miso in a bit of water from the pot. Add to soup. Cover. Simmer for 3 to 4 minutes. Do not allow to boil or the beneficial enzymes in the miso will be damaged.
Serve with finely sliced scallions or parsley leaves. Makes 2 servings.
This recipe is adapted from Guido's Fresh Marketplace's "Food as Medicine Thank You Thursday."
KASHA WITH LEEKS, SOYBEANS & SHIITAKE MUSHROOMS
1 cup buckwheat groats/kasha
2 cups vegetable broth
1 tablespoon olive oil
2 leeks, cut in half, washed and chopped
1 cup sliced shiitake mushrooms
1 teaspoon salt
1 cup frozen soybeans/edamame, thawed
1/2 cup parsley, chopped
1/4 cup freshly squeezed lemon juice
1 tablespoon agave nectar or pomegranate molasses
In medium saucepan, heat vegetable broth. Meanwhile, toast kasha in large, dry saucepan about 3 minutes until it releases nutty aroma. When broth boils, add to kasha carefully to avoid spatters. Cover. Lower heat. Cook until kasha is tender and all liquid is absorbed, 5 to 10 minutes. Remove from heat. Fluff with fork.
In medium nonstick pan, heat olive oil. Add leeks. Cook over medium heat until translucent, about 6 minutes. Add shiitakes. Sprinkle with salt. Continue to cook, stirring occasionally, until mushrooms are browned, about 7 minutes. Stir in soybeans.
Combine leek-shiitake mixture with kasha. Add parsley, lemon and agave nectar.
Serve warm or at room temperature. Serves 4 to 8.
This recipe is adapted from The Nutrition Center's Christian Center classes where all ingredients were organic
Cooking/olive oil spray
1 tablespoon extra virgin olive oil
1 medium onion, finely chopped
2 to 3 stalks celery, thinly sliced
1 medium to large carrot, shredded large
15 ounces canned salmon, drained
1 large egg, lightly beaten
3 tablespoons Dijon mustard
1 3/4 cups whole wheat breadcrumbs, fresh or panko
Freshly ground black pepper to taste
1/4 cup lemon juice, optional
Preheat oven to 450-degrees. Coat 2 baking sheets with sides with cooking oil spray. Set aside.
In a large nonstick skillet, over medium-high heat, heat oil. Add vegetables. Cook until softened, about 5 minutes. Stir occasionally to cook evenly.
In a medium bowl, place drained salmon. Flake apart with a fork. Stir in egg and mustard well.
Mix well with sautéed vegetables breadcrumbs, pepper and lemon juice if using.
Shape into small, flat burgers about 3-inches wide. Place burgers on prepared baking sheets as they are shaped.
Bake burgers until golden on top and heated through, about 20 minutes.
Serve on whole grain slider buns or dinner rolls, or eat with sides of steamed or stir-fried greens and baked sweet or russet potatoes.
Serves 6 to 8.