Yoghurt Rice Bowl

Yogurt Rice Bowl

Ingredients

1/3 c squash sliced and boiled

1/2 c carrots sliced and boiled

1/2 c cabbage sliced and boiled

1/4 c chopped red bell pepper

1/4 c ashitaba leaves 

2 T moringa leaves

1 T ghee or clarified butter

1/2 t chili oil

1/2 t ginger powder

1/4 t onion powder

1/4 t cinnamon

pinch turmeric

required amount of salt

Juice of 1/2 a lemon

Rice

1/8 c jasmine rice

1 and 1/2 c water

1/4 t turmeric

2 curry leaves (remove before eating)

Salt

1 T plain yogurt 

1 T water

1/8 c roasted peanuts boiled

Procedure:

1. Make the Rice

Wash the rice.

Add the water 

Add the turmeric and curry leaves

Boil until cooked

Add salt 

Mix the peanuts, yogurt and raisins to the cooked rice

2. Stirfry the Vegetables

Put the ghee and the chili oil in a hot pan

Add the spices

Add the vegetables

Add the required amount of salt

Mix and cook for 2 minutes

3. Put the Dish Together

Add the vegetable mixture on top of the hot rice mixture

Serve

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How I Made This Meal

Video

https://www.facebook.com/june.roca1/videos/10155788866843670/

Eating The Yoghurt Rice Bowl 

Video

https://www.facebook.com/june.roca1/videos/10155789783583670/

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Notes: 

Tweak the recipe when needed. 

Substitute ingredients according to what's available where you are and use the amount that your body needs.

Substitution: 

Curry leaves - 1 t ginger minced

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CUCUMBER NOODLE SALAD SunCooked

CUCUMBER NOODLE SALAD 

Facebook Live Video

Ingredients:

I 1/8 c raw cucumbers shredded

1/4 c shredded carrots (salted and rinsed)

1/4 c red bell peppers sliced finely

1/8 c cucumber sliced 

5 deglet dates pitted & sliced

1/8 c walnuts (sprouted or blanched)

4 almonds (sprouted or boiled and peeled) slivered

Dressing

1 1/2 T mandarin juice

1 T lime juice

1 T chopped ginger

1 T soy sauce (or Braggs liquid aminos)

1 t sesame chili oil

salt & pepper as required

Procedure

Mix all salad ingredients

Mix all the dressing ingredients and add to the salad

Mix well

Serve

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THE STORY OF THE"SALAD"
http://junejourneytolife.blogspot.com/2017/11/the-word-salad.html

Raw Key Llime Cashew Cheesecake

Raw Key Lime Cashew Cheesecake

Filling

2 c cashews

3/4 c melted coconut oil

1/2 c lime juice

1 c agave nectar or real maple syrup

Crust:

1 & 1/2 c almonds ground

1 & 1/2 c walnuts ground

1 & 1/2 c cashews ground

1/2 c chopped soaked pitted deglet dates plus 1 T water - pulse

Note: use any nuts

Procedure
Filling
Put all ingredients in a blender
Blend until smooth in consistency
Pour over crust
(I used small square plastic containers here)

Crust
Process all nuts in a food processor
Add the dates
Process again
Press on a container

Walk-through:
Pour the cheesecake filling on the crust
Serve as is or,
Sprinkle some nut mixture on the cheesecake
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Nutrition

Cashews, raw
http://nutritiondata.self.com/facts/nut-and-seed-products/3095/2

Real Maple Syrup
http://nutritiondata.self.com/facts/sweets/5602/2

'Raw' Dehydrated Bread with Meat

'Raw' Dehydrated Bread with Meat 

3/4 c plums chopped (1 med. plum with skin)

1/2 c red bell pepper sliced

1/2 c golden flax seeds

1 T cinnamon powder

2 T olive oil + 1 T cinnamon

3/4 c brazil nuts soaked (20 min.)

salt to taste

1 egg

3 T pepitas, soaked (5 min.) for topping

3 T sesame seeds,soaked (5 min.) for topping

4 T nutritional yeast

1/2 c ground 'pastured' lamb

Procedure

Put all ingredients in a food processor

Process

Put on a teflex sheet

Score to separate bread pieces when done (see pic)

Dehydrate for more or less 8 hrs.at 250 degrees F

Serve with any spread, eat with salad, as bread for burgers etc.

'Raw' Dehydrated Rectangular Meat Burger
http://foodandnutritionjunejourneytolife.blogspot.com/2015/06/raw-dehydrated-rectangular-pastured.html

Nutrition
Lamb
http://nutritiondata.self.com/facts/lamb-veal-and-game-products/4772/2

Carrots
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2

Red Bell Pepper

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2896/2

Plum
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2032/2

Brazil Nuts
http://nutritiondata.self.com/facts/nut-and-seed-products/3091/2

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'Raw' Dehydrated Rectangular 'Pastured' Meat Burger (No Added Salt)

'Raw' Dehydrated Rectangular Meat Burger
(No Added Salt)

Ingredients:

1 lb ground  'pastured' beef

1 lb ground 'pastured' pork

1/4 lb. ground 'pastured' lamb

3/4 c red bell pepper sliced

5 T olive tapenade 

1/2 T Italian seasoning

4 T juice of mixed citrus juice (key lime, lime and lemon)

Procedure:

Put all ingredients in a food processor

Process

Put on a teflex sheet

Score and make rectangular burgers

Dehydrate at 250 degrees

Serve

Make A Rectangular Burger

Eat with 'Raw' Dehydrated Carrot Bread

http://foodandnutritionjunejourneytolife.blogspot.com/2015/06/raw-dehydrated-bread-with-meat.html

Serve inside bread with tomato slices and lettuce plus ketchup and mustard

or take as a snack so you will not run out of food when travelling. It may not be refrigerated.

Nutrition

Lamb

http://nutritiondata.self.com/facts/lamb-veal-and-game-products/4772/2

Beef

http://nutritiondata.self.com/facts/beef-products/8004/2

Pork

http://nutritiondata.self.com/facts/pork-products/2280/2

Olives

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1964/2

Red Bell Pepper

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2896/2

Plantain Fries

Plantain Fries

Ingredients

 Batter 

(Batch 1)

2 T flour

2 T cornstarch

1/2 c powdered coconut milk

1/2 c water

Vegetable Oil for frying

1 plantain to be fried

 Batter 

(Batch 2)

5 T flour

2 T cornstarch

1/2 c powdered coconut milk

1/2 c water

1 T dessicated coconut

Vegetable oil for frying

2 plantains to be fried

VIDEO LINK

CLICK on the Picture

Procedure

Heat oil in a deep pan

While the oil is warming up, mix the batter ingredients

Dip the 'french fries cut' plantains in the batter

Fry until golden brown

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Taco Sauce: Salsa Arbol

(Orange Salsa)

https://www.youtube.com/watch?v=H4N_h6dTFJA

Salsa Verde

(Green Salsa)

https://www.youtube.com/watch?v=QtNzGm-nICg

Plantain Fries with Green (Tomatillo) and Orange (Chille Arbol) Salsa

Vegetarian Taco: Seitan Filling

Vegetarian/ Vegan Seitan Taco

CLICK THE LINK

https://www.youtube.com/watch?v=bV9mhTMqQWg

Ingredients

1 pack 'Sweet Earth' Chipotle Style Seitan 

1 T nutritional yeast

1 and 1/2 t taco seasoning

1/4 t salt

1/2 t smoked paprika

1 c red onions diced

1/2 c tomatoes diced

1 c red bell pepper sliced

2 c water (to boil the seitan)

2 T olive oil (to fry the seitan)

Procedure

Boil the seitan and carrots in water.

Add the oil.

Saute.

Add the rest of the ingredients.

When done, pulse in a food processor or chop into small pieces.

Serve on top of a warm corn or flour tortilla.

Spoon some salsa on top.

Other Food Items:

corn or flour tortilla

sliced avocado

cheese

Salsa

(Raw) Salsa Verde

CLICK THE LINK

https://www.youtube.com/watch?v=QtNzGm-nICg

Salsa Arbol

CLICK THE LINK

https://www.youtube.com/watch?v=H4N_h6dTFJA

===

Pictures

Seitan being sauteed in oil

Seitan pack (non-GMO verified - according to the pack)

Seitan and carrots

Cooked Seitan 

Warm corn tortilla with seitan filling on top

Pork and beef taco filling with seitan filling on top of a warm corn tortilla

Squid Ink Fettuccini Pasta With Ham and Shiitake Mushrooms

Fettuccini With Ham and Shitake Mushrooms

This is a bigger portion which was eaten by the family. Depending on how much you eat, this will cater for 5 - 10 people.

Note: Please adjust the portions of meat, vegetables etc. according to your body's needs


Recipe
2-3 T olive oil
1 c carrots
2 dried shitake mushrooms boiled, drained and sliced
1/2 c asparagus sliced
1/2 c red pepper cut into strips
1 c broccoli sliced
2 c zucchini sliced
1/2 c spinach
1 t capers
1/2 c small thai basil
1/2 c tomatoes chopped
1/4 c parmesan cheese
6 kalamata olives sliced
1 1/4 c leftover ham (low salt and low-sugar. I used coconut crystals as sweetener)
2 and 1/2  c boiled squid ink fettuccini pasta depending on the amount of carbohydrates your body needs (bought from Central Market - USA, also available online)

Procedure:
Boil the dried shiitake mushrooms in a pot with boiling water.
Put the pasta with the mushrooms until cooked (according to package directions - 3 minutes).
Remove the pasta from the pot and put in a colander (draining the water).
Set aside.
Put oil in a heated wok or pan.
Saute the garlic in the oil.
Put all the vegetable ingredients in.
Add the ham.
Add the cheese.
Saute until all ingredients are cooked.
Serve warm.
Enjoy.

Pictures

The Shiitake mushrooms with the squid ink pasta in boiling water

Oil with garlic

Cut vegetables

Left-over ham

Squid Ink Pasta Drained

Vegetables in the pan

The Squid ink pasta added

The finished pasta

Squid Ink Fettuccine Pasta with Vegetables

Squid Ink Pasta Primavera (depending on how much you eat, for 2-4 people)

Ingredients

2-3 T olive oil

1/3 c carrots sliced 

1/4 c asparagus sliced

1/4 c red and orange pepper cut into strips

1 c broccoli florets sliced

1 c zucchini sliced

1/2 c spinach

1 t capers

5 big leaves basil sliced

1/2 c tomatoes chopped

1/4 c parmesan cheese

1 and 1/4 c boiled squid ink fettuccine pasta (bought from Central Market - USA, also available online)

Procedure:

Put the oil in a heated wok or pan

Saute the garlic in the oil

Put all the vegetable ingredients in

Saute until all ingredients are 'semi cooked'

Add the fettuccine pasta

Serve warm

Enjoy

Raw Vegan Bibimbap with Cooked Egg and Raw Vegan Pepper Sauce

Raw Bibimbap Veggies

4 pcs lettuce leaves sliced
3 1/2 c sprouts
2 small carrots shredded
2 c broccoli sliced thinly
1/2 bunch green onions sliced
1 T salt

Dressing Ingredients:
1 t sesame oil
1 t Braggs Liquid aminos or soy sauce to taste
2 t mixed black and white sesame seeds
2 t Japanese nori seasoning

Procedure
Put all veggies in a bowl
Add the dressing ingredients
Mix well

Yield =  for 2 - 3 people

For 3 people, cook 3 eggs, sunny side up and put each on top of each dish
Put the raw bibimbap sauce on top
Enjoy

Raw Home-Made Bibimbap Sauce
3 guajillo peppers soaked overnight, seeded and drained
1/2 c water
3/4 c yellow peppers sliced
2 T yacon syrup
1 t salt or to taste

Blend and serve

yield = 1 c sauce

Pictures

 Mixed vegetables

Mixed veggies with dressing added

Veggies dressed

Finished bibimbap

Bibimbap Cooking Class: Practical Cooking by June Roca

My Food

Attendee's Finished Bibimbap

Customize Your Own Food

This is the Recipe I Used In A Cooking Class with 6 Attendees

Bibimbap
For 6 people

3 tbsp garlic minced
2 tbsp chopped red onion
1 c broccoli stems (sliced into bite-size pcs.)
1 T sesame seed oil
1 T vegetable oil
1 T water
1 c broccoli leaves (sliced into bite-size pcs. - part of the florets and stems)
2 c shredded carrots
2 c broccoli rabe florets (rapini, sliced into bite-size pcs.)
2 c zucchini sliced (like a half - moon)
2 c mung bean sprouts
2 c asparagus
1 T Braggs Liquid Aminos (or soy sauce)
3 c enoki mushrooms
1 tbsp sesame and sea vegetable seasoning

Procedure 1
Make some steamed rice

Procedure 2
Saute with 4 T vegetable oil all of the above ingredients
Fry six eggs sunny-side-up (one at a time)

Assembly
In An Earthen Korean Pot, Layer the following (for 1 person)

In an earthen Pot, Arrange The Following From the Bottom Up:
1/2 c steamed rice
1 c sautéed vegetables and 1/2 c lettuce
4 tbsp beef
1 sunny-side-up egg
1 pinch of Japanese sesame nori seasoning

Heat on top of the burners

Yield: for 6 People

Baked Lamb with Spinach: Bland: No Salt: Paleo

Baked Lamb with Spinach

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Living Principles
=====

Ingredients:

.42 lbs. bone -in Lamb shoulder

3/4 c water

1 c spinach

1 sprig rosemary

1 clove garlic smashed

Procedure:

Heat pan with heavy bottom in medium heat

Sear the lamb and turn to cook the other side

Put in a 250 degrees oven for 20 minutes to bake 

Bake until done

Leave to rest for 5 min. 

Make the sauce

How To Make the Sauce:

Add the water to the pan drippings 

Simmer 

Add the rosemary and garlic

Simmer 

Add the spinach

Turn off the heat 

Remove the garlic and rosemary

Remove the spinach and serve it as a side dish

Drizzle the sauce on the lamb

Pictures

The lamb shoulder wrapped

 The lamb in the heated pan

Baking in the oven

Resting the lamb

Preparing the sauce

Sauce with rosemary

Sauce with spinach, rosemary and garlic

The finished dish

Enjoy the subtle flavor of the lamb

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