TEMARIZUSHI: EASY SUSHI!

Temari are beautiful vibrant balls of thread, originally a Japanese folk art. Temarizushi - or temari sushi in English - is named as such because this form of sushi resembles temari balls. It's really versatile, pretty, and you can get creative with the patterns you make with the various toppings! If you can get fresh sashimi-grade fish, do use that. Otherwise, you can make do with smoked fish or of course, vegetables if you're vegetarian. No matter what, you can't really go wrong with this. And it's a fresh, healthy, gorgeous meal! Perfect for warm weather, and even as an appetizer at a party.

Do make the proper sushi rice or your temari (or whatever sushi you're making) will taste awful and bland! It doesn't matter if you don't have the perfect texture of the rice and all that - mine seldom does - as long as it's properly seasoned.

Temarizushi: Easy Sushi!

makes: 12 - 16 pieces

- 2 cups prepared sushi rice (use Marc Matsumoto's recipe here)

- 1 cup sliced assorted sashimi grade fish (salmon, tuna, seabass, shrimp, etc.)

- 1 cup sliced vegetables (avocado, lemon, jalapeno, carrots, asparagus, cucumbers, etc.)

- 1/4 cup fish roe (optional)

- 2-3 squares of plastic wrap or wax paper (4 in - 6 in. squares)

Garnishes:

- 1/3 cup (or more, to taste) tamari or regular soy sauce

- 4 - 5 tbsp. fresh grated wasabi (or packaged if you don't have fresh wasabi root)

1. Put the plastic wrap/wax paper on your palm. Starting with the fish or vegetables you want at the top, layer the ingredients and then add two tbsp. rice on top. Gather the edges of the plastic wrap and pull to the center to wrap the whole thing.
2. Twist the loose ends of the plastic wrap around the fish, vegetables, rice, etc. tightly enough to press everything together into an even round ball, but not so tightly that you tear the plastic!
3. Your temari sushi is almost ready! Unwrap and place the round temari sushi on a plate. Repeat with the rest of the rice and ingredients, replacing the plastic wrap as needed. I can usually use one piece of plastic wrap for 4 - 5 temari before it gets too worn to use again.
4. Serve the temari sushi with tamari or regular soy sauce and wasabi. Or, not so Japanese but delicious nevertheless: with a hot sauce, additional sliced jalapenos, thinly sliced lemon, etc.

RED RICE AND VEGETABLE THAI CURRY STEW

This gluten-free one-pot meal is bursting with flavour and vegetables! It's a frequent work lunch for me, and it freezes really well if you want to do that so you can have a grab-and-go meal ready anytime. I used spring vegetables I had in the fridge, but you can use any seasonal produce - can't go wrong. Adjust spice levels to taste, and even top with sliced fresh chiles if you want!

Red Rice and Vegetable Thai Curry Stew

makes: 6 servings

- 3 cups cooked red rice (or black, brown or any other unpolished rice)

- 1 medium onion, diced

- 3-4 cloves garlic, minced

- 2-3 green chiles, chopped

- 1 tbsp. grated ginger

- 4-5 cups chopped greens (chard, spinach, kale, collards, beet/radish/mustard greens, etc)

- 1 bulb fennel, diced

- 1 cup diced celery

- 2 sweet potatoes, peeled and cut into chunks

- 2 potatoes, peeled and cut into chunks

- 1 capsicum, cut into chunks

- 1-2 carrots, diced

- 1 tbsp. cold pressed coconut oil (or ghee, safflower/sunflower/peanut oil - not olive)

- 2 tbsp. Thai red curry paste

- 1 tbsp. Thai palm sugar (or Demerara sugar)

- 5-6 cups vegetable stock (or water)

- 1 tbsp. salt

- 1 tbsp. crushed red chile

- a handful of mint and cilantro leaves, coarsely chopped

- 2 limes, halved

1. Heat the oil in a large pan and sauté the red curry paste over medium-low heat. If it starts to stick, add a bit of stock and stir to mix. When it's fragrant add the onions, garlic, ginger, and chiles and sauté till the onions are soft.
2. Add the vegetables except the greens and stir. Turn the heat up to medium and cook for 5-7 minutes, stirring occasionally so the vegetables don't stick to the pan. Add the greens and mix. Cook for 2 minutes until the greens are just wilted. Mix in the cooked rice. 
3. Add 1/2 of the stock and mix to combine. Cook everything until the potatoes are cooked through.
4. Add the sugar, salt, crushed chile and mix. After the sugar dissolves, taste and adjust seasonings.
5. Remove the stew from the heat and squeeze in the lime.
6. Serve in bowls and garnish with the cilantro and mint. Pass around extra lime wedges.

PESTO OF FAVA (BROAD) BEAN GREENS

I love Lidia Bastianich. She has an amazing story, cooks incredible food, doesn't get too fusion-y with her food, and her recipes are bonafide. And, I love watching her show on television if she's on when I'm around a TV. I much prefer reading to TV - which I haven't owned in decades - so I don't watch shows too often but I do love watching her, Jacques Pepin, Hubert Keller, and a couple of others. So Lidia had - as she often does - her mum on the show once. And she was cooking while her mum entertained with stories of Lidia's cooking escapades. Apparently, Lidia started cooking when she was 4 - 5 yrs. old, for her dolls! She'd make different dishes everyday for her dolls - SO ADORABLE!!! How can that visual not make anyone smile? It's so cute!

Anyway so I never plan meals... I buy things then make meals around whatever I've found at the market. I'd already bought plenty of greens so I didn't need yet another bunch of anything to stir-fry or make into soup or smoothies... but the fava greens were too pretty to pass up. Especially because they're very much a spring thing, available for a short time since the young leafy tops and flowers of the plant are the best tasting. So if you can find some in the farmer's market, do get them.

So I had the last bit of walnuts in the fridge, the fava greens that were not meant to be anything specific, a few Meyer lemons from a gracious coworker's tree, a couple of leftover garlic cloves I'd roasted for a soup, and some fresh spearmint. I decided to throw it all together in a blender and call it done. And I'm so glad I did! From here on, this clean and bright-on-the-palate pesto is my favourite way of enjoying the earthy buttery flavour of fava greens! Unlike basil pestos, this one doesn't dull in colour so no need for covering with a layer of oil. If you don't have fava greens, use spinach or a combination of spinach and arugula (rocket leaves). And use a regular lemon or any variety of lemons.

To quickly roast garlic, put a few cloves skin-on in a pan and roast on medium-high heat turning occasionally until the garlic is soft and blackened in spots. This won't take more than 5-7 minutes.

Pesto of Fava (Broad) Bean Greens

makes: 1 cup

- 4 cups washed fava greens (leaves, flowers, and tender stems only)

- 1/2 cup mint leaves, washed

- 2-3 cloves roasted garlic

- 1 Meyer lemon, juiced

- 2 tbsp. extra virgin olive oil

- 1 tsp. salt

- 1 tsp. freshly ground black pepper

1. Put everything in a blender and blend into a smooth pesto.
2. Taste and adjust salt and pepper to taste.
3. Store in the fridge for up to a week.

RAW BLUEBERRY LEMON "CHEESECAKE"

This clean refreshing yet rich dessert is totally free of dairy, refined sugars, soy, grains, and eggs. And it's so easy to put together! Its gorgeous enough to serve at a party, or just to enjoy over a cozy dessert date. In short, it's a no-fail recipe! And, no one will be able to tell that it's totally dairy-free.

If you don't have blueberries, use raspberries, blackberries, strawberries, or whatever fruit you'd like. Make sure it's not a watery fruit like watermelon or your cream filling won't be as thick. Also use very ripe fruit so you can have a luscious, sweet tasting cream filling rather than a bland one.

The cashew cream is quite light tasting but in fact this dessert is quite rich thanks to all the nuts and dried fruits. So I wouldn't recommend eating it as a meal, although some of us might want to :-) 

Raw Blueberry Lemon "Cheesecake"

makes: 8 - 10 servings

Crust:

- 10 dried medjool dates (or any other variety of dates)

- 8 - 10 dried figs (~1/2 - 3/4 cups)

- 1/2 cup sprouted raw almonds (or unsprouted will do as well)

- 1/2 cup raw hazelnuts (or any other kinds of nut)

Cream Filling:

- 2-1/2 - 3 cups cashews (soaked overnight)

- 2 cups fresh blueberries

- 1/2 cup raw honey

- 1/4 cup raw unrefined coconut oil

- 2 lemons, juiced

- 1 tbsp. vanilla extract

1. Line an 8 in. spring-form tin or any similarly sized container with wax paper (or plastic wrap), leaving a little extra over the edge. Make room in the freezer for the lined tin. Drain the cashews really well.
2. Put the ingredients for the crust into a food processor and pulse until the mixture resembles crumbs. Transfer to the lined tin and press firmly into an even layer. Put it into the freezer while you make the filling.
3. Except the blueberries, add the ingredients for the filling into the food processor (you can use a blender for this but why use two gadgets when you can clean just one?!) and blend until smooth. Taste and adjust the sweetness, or add more lemon if you want it more lemony.
4. Remove the tin with the crust from the freezer and spread half of this filling over the crust to make a thick layer. If you're making this on a warm day, put the tin back into the freezer while you make the next layer. If it's cool enough, no need to freeze the tin while you make the blueberry cream layer.
5. For the blueberry cream layer: add the fresh blueberries to the remaining filling in the food processor and blend into a smooth, blueberry-flecked cream. Take the tin out of the freezer and spread the blueberry cream over the first layer. Freeze the whole thing for a few hours, or overnight until firm.
6. Thaw for 15 or 20 minutes, slice, serve, enjoy! Refrigerate or freeze leftovers.

TOASTED SEAWEED SNACKS: IODINE BOOSTER!

This toasted nori, zucchini, muhammara, feta tangerine herb dip was born out of necessity, because I was famished and wanted something tasty yet with minimal effort. I put together stuff I had in the fridge and pantry. This is a terrific snack, pretty enough to serve to company, and is an iodine booster! Perfect for those of us who don't use iodized salt.

Toasted Seaweed Snacks: Iodine Booster!

makes: 1 serving

- 2 sheets toasted nori, cut into 16 pieces

- 1 small zucchini or cucumber, sliced

- 1/4 cup muhammara

- 1/4 cup feta tangerine herb dip

1. Arrange the pieces on a plate, as shown above.
2. Top with one or two zucchini slices and the dips.
3. Serve immediately.

SUPERFOOD CHOCOLATE MOUSSE!

You'd never guess this gorgeous silky mousse is made from... avocados!! It's so nourishing and energising that you can have it for any meal of the day, even as a snack.

Superfood Chocolate Mousse!
makes: 2 servings

- 1 medium (or 2 small) ripe avocados 

- 1/4 cup raw cacao powder, or more to taste (use regular unsweetened cocoa powder if you don't have raw cacao)

- 5 dates, pitted and roughly chopped

- 1/4 cup orange juice (or water)

- 1 tsp. natural vanilla extract or pure vanilla bean powder (optional)

- A pinch of sea salt

- Honey or maple syrup (if required, to adjust sweetness)

Topping Ideas

Toasted coconut, shaved dark chocolate, fruits, nuts, granola, etc.

1. Soak the dates in the orange juice for 10-15 minutes to soften. In a blender, add the avocado flesh, dates, juice, salt, cacao powder, and vanilla if using. Blend until smooth. You will most likely need to scrape down the sides of the blender jar a few times. 
2. Taste and adjust cacao and sweetness to taste. Serve immediately with toppings of choice. Leftovers will keep in the fridge for up to 2 days.

VEGAN OVERNIGHT OATS

Overnight oats - one of my favourite breakfasts! It's sattvic, light but really filling, quick, make-ahead, and if you put these in a jar with a lid, spill-free and portable. I also make these in my hotel room when I'm travelling, to have an energising breakfast before the activity of a construction site.

I seldom eat dairy products, but if you do, you can make these with milk if you want. Milk's not really necessary though... overnight the oats the mixture gets creamy and smooth just with water. I also don't use any processed milk like almond or soy. If you make homemade nut milk, by all means use that, it's delicious!

Also, since I don't use any dairy in these, I just leave them on the table. I find the chill of refrigerated breakfast too much of a shock early in the morning, even in the summer. But if you're using milk, do refrigerate!

Use any fruits and nuts you fancy. Bananas, berries, stone fruit like cherries and peaches, kiwi, mangoes, pineapple, passion fruit... they're all amazing with these oats.

Vegan Overnight Oats

makes: 1 serving

- 1/4 cup rolled oats (regular, not instant!)

- 1 tbsp. shredded coconut (optional)

- 1/3 cup water

- 1 cup champagne grapes (or halved regular grapes or any other cut fruit)

- 2 tbsp. toasted pumpkin seeds, coarsely chopped (or any other nuts)

1. In a bowl, mix the oats, water, and coconut if using. Stir well and set aside for 10-15 minutes. Stir again, and if the oats seem dry, add a bit more water till you have a creamy mixture.
2. In a jar or glass, layer the oats, pumpkin seeds, grapes, repeat. End up with a top layer of grapes.
3. Leave overnight and enjoy a delicious start to your day!

CLEAN UP: IT'S NOT JUST FOR YOUR ROOM!

Please do not follow this meal plan without consulting your doctor, if you have any medical conditions, chronic illnesses, allergies, are pregnant, or recovering from a major medical event.

I'm not a dietician, so please use these guidelines at your own will. I cannot be responsible for any undesirable side effects or reactions to my suggestions below.

A number of people have asked me to give them dietary guidelines or a kick-starter daily meal plan that incorporates the Indian diet. So this is a sample meal plan for the day generally based on how I have been eating for years, but tailored to those who enjoy Indian meals on a regular basis.

NOTES:

• Following these guidelines may leave you feeling hungry or unsatisfied for the first 3 days or so, but that is just your body adjusting to lighter foods.
• Also be prepared for a change in your taste buds. You will notice that you enjoy fresher, lightly cooked foods much more than heavy, "cooked to death for hours" type of foods.
• You likely will not be starving at the end of the day with these meal ideas. Suggested quantities are the maximum allowed. You can certainly reduce quantities as needed.  
• At any point if you get really really hungry, have a snack of fruit or vegetables. No grains or nuts as snacks other than what I have noted below.
• No boxed cereals of any kind, no matter how healthy they claim to be.
• No dairy products after 6 PM.
• No meat, no fried food, no greasy restaurant stuff. 
• No commercially made desserts, cakes, pies, or other sweets.
• Homemade sweets, ice cream, and desserts count as a cheat snack (see below).
• Optional: Allow yourself 1 cheat meal and 1 cheat snack per week, not on the same day, not on the day you have eggs for breakfast (see below).

Breakfast (pick 1):

• smoothie, however large you want, blended with 1/4 cup rolled oats, and 20-23 raw almonds soaked overnight. (I'd recommend having no more than 500 ml. smoothie in 2 hrs.) After that you can have another smoothie (no oats and almonds this time) or a bowl of fruits.
• 3/4 - 1 cup rolled oats (not instant), soaked overnight in milk or 50-50 water-fresh orange juice, just enough quantity to submerge the oats, around 1 - 1-1/4 cup total. Add 20-23 raw almonds soaked overnight (chopped or whole), and 1 banana, apple, mango, whatever is in season, or 1 cup berries. Or 1 cup mixed fresh fruits.
• 2 eggs any style: omelette, poached, scrambled, baked, frittata. With 2 slices whole grain bread or 2 regular rotis or 1 potato (or sweet potato), cubed and roasted with spices and 1 tsp. oil. And any amount of fresh vegetables you'd like, plain or tossed with lemon juice, salt, and any other spices (no oil): carrots, cucumbers, tomatoes, shredded cabbage, radishes, any others.
• eggs baked in avocado. And any amount of fresh vegetables you'd like, plain or tossed with lemon juice, salt, and any other spices (no oil): carrots, cucumbers, tomatoes, shredded cabbage, radishes, any others. Or 1 - 2 cups fresh fruits.
• 1 egg any style: omelette, poached, scrambled, baked, frittata. With 1/2 avocado, 2 slices whole grain bread or 2 regular rotis or 1 potato (or sweet potato), cubed and roasted with spices and 1 tsp. oil. And any amount of fresh vegetables you'd like, plain or tossed with lemon juice, salt, and any other spices (no oil): carrots, cucumbers, tomatoes, shredded cabbage, radishes, any others.

Lunch:

• normal vegetarian lunch, without fried food.
• 2 rotis with 1 tsp. ghee on each, 2 more dry if you're super hungry. 1 cup of cooked rice, max. With lunch: a medium bowl of any sort of salad/kachumber, dressed with any non-oil ingredients... lemon, salt, chile powder, other spices you want. Max 1 roasted papad and 1 tsp. achaar. Any amount of oil-free chutney is ok.

Dinner:

• salad - all raw or with roasted vegetables, however much you want. No more than 1 tbsp olive oil total or 2 tbsp. home-made salad dressing or 2 tbsp. salad toppers (see below). All greens and vegetables are ok. No potatoes, nuts, grains, dairy products at dinner (and anytime after 6 PM).
• salad toppers: herb dressing, celery lemon tahini dressing, 2 tbsp. home-made hummus, any other dairy-free home-made dressing or dip you want
• soup - all vegetables are ok to have. Made with max 1 tbsp. oil for a 4 serving pot of soup.

Snacks before 6 PM (pick 1 at any time you snack):

• 1 cup plain yogurt (full fat or made with 2% milk, not fat-free), with salt or any spices you want.
• 2 slices whole grain bread or 6-8 whole grain crackers with pesto, chutney, dip, or 1 tbsp. nut butter
• smoothie (no nuts)

Snacks after 6 PM/after dinner (pick 1 at any time you snack):

*No potatoes, nuts, grains, dairy products at dinner (and anytime after 6 PM)*

• vegetables
• fruits
• smoothie (no nuts)
• 2 cucumbers or tomatoes with salt and pepper
• 1 - 2 cups warm soup

Alcohol (pick 1 per day max):
*No mixed drinks.*

*You can't double up one day because you didn't drink anything the previous day.*

• 1 glass of wine
• 1 Scotch
• 1 regular martini - not flavoured with fruits, juice, etc.