Healthy Balance

The noodles in this dish are made of whole wheat flour and dried Kombu and Kelp sea vegetables. Both of which are high in fiber and sugars that are food or prebiotics that nourish our gut microbiome. The Wakame seaweed added to the dish is also a prebiotic but, in addition like Kombu and Kelp is high in iodine, magnesium, folate, manganese and calcium. These trace elements are essential for ensuring a healthy thyroid function, heart health and for reducing insulin levels in the body.

The Enoki mushrooms, organic tofu with non-GMO soy, organic carrots and Nai bai further boost the nutritional value of this dish. Enoki mushrooms are highly nutritious, and so a great addition to your diet. They contain a variety of vitamins and minerals, that include vitamin Bs, and iron, selenium, calcium, phosphorous and copper. The dashi infuses this dish with gut friendly probiotics enhancing it’s nutritionally rich value and can help boost your immunity, yet it is so easy to put together!

Ingredients:

1. Organic Tofu Non-GMO soy – 200 gms
2. Enoki Mushrooms – 200 gms
3. Wakame – 2 tsp
4. Organic carrots – 2 tbsp matchsticks
5. Ginger – 2 tbsp
6. Organic Nai bai – 1/2 cup
7. Kelp and Kombu Noodles – 250 gms
8. Marukome liquid miso aka-dashi – 3 tbsp
9. Ichimi Togarashi – a pinch
10. Sesame seed oil – 2 tbsp

Method:

1. Cube the tofu
2. Slice off the bottom of the Enoki mushrooms and separate them into smaller bunches
3. Cut the carrots into matchsticks
4. Slice the ginger
5. Separate the Nai bai leaves
6. Place the dried Wakame into a 1/4 cup of water
7. Pour the sesame seed oil in a pan and warm it
8. Add the ginger and cook on low fire until soft
9. Add the tofu and cook for a few minutes
10. Remove the cooked tofu and put it aside
11. Cook the carrots, Nai bai and Wakame
12. Add the tofu
13. Cook the noodles halfway in a separate pan
14. Mix the noodles, the vegetables and pour in the dashi
15. Cook for 3 minutes
16. Sprinkle the Ichimi Togarashi on the noodles
17. Ready to be served!

This rice bowl is nutrient dense with plenty zucchini, pumpkin, tofu and brown rice. It has a high fiber content and therefore a great meal to add to your diet as fiber is known to help lower blood pressure, reduce the risk of heart disease and stroke. In addition Zucchini is rich in antioxidants and anti-inflammatory phytonutrients, that help rid the body of free radicals and low lying inflammation. It is also great for healthy digestion as it has a high amount of water, fiber and electrolytes. Pumpkin in addition to it’s polysaccharide fibers, has several nutrients like the carotenoids, vitamin C, and minerals such as potassium and magnesium which have been researched for their role in health and chronic disease prevention. Pumpkin has been used in some cultures as a medicinal plant to treat diabetes, high blood pressure, high cholesterol, and inflammation. Other than it’s nutritious value this dish is satiating and a complete meal. I have purposely cubed the vegetables so that they give bulk to the meal.

Ingredients :

1. 2 cups cubed pumpkin
2. 2 cups cubed zucchini
3. 1 1/2 cup (200 gms) cubed hard pressed non-gmo tofu
4. 4 cups cooked brown rice
5. 1 small diced onion
6. 2 tbsp chopped garlic
7. 2 deseeded and chopped red chilli padi
8. 1 sliced big green chilli pepper
9. 2 tbsp chopped chinese parsley
10. 1 tbsp tamari soy sauce
11. 1 tsp cracked black pepper
12. 2 1/2 tbsp olive oil
13. Pinch of pink himalayan salt

Method :

1. Place the zucchini and pumpkin in a baking dish
2. Drizzle olive oil
3. Sprinkle some salt, black pepper and the chopped parsley on top
4. Grill for 15 minutes
5. Warm 1 tbsp olive oil in a wok
6. Add onions and garlic till soft
7. Add chilli padi and green chilli pepper
8. Add in the brown rice and toss for a few minutes
9. Warm 1 tbsp olive oil in a pan and sauté tofu with the tamari for a few seconds
10. Combine the grilled zucchini, pumpkin with the tofu
11. Toss in the cooked rice and serve!

I love adzuki beans, as you may have noticed! I am intrigued with their heritage – the fact that they were eaten by the aztec’s who were long distance runners and also for it being an integral part of the diet in Okinawa, a place in Japan called a blue zone – where people live long and healthy lives due to their nutrition and lifestyle. I may have a bias but, you can use a different kind of bean in this recipe or even a mix of different kinds of beans.

Adzuki beans or even beans in general come under the umbrella of Legumes. These include all kinds of beans and lentils. Beans are a terrific food. They are a fantastic source of protein and they are low in fat. I would consider it a ‘lean protein’ – great for those who are trying to reduce weight. Beans are nutrient dense, with plenty of vitamins and minerals and high in fiber. They are known to reduce LDL (bad) cholesterol in the blood and to lower blood sugar levels in type 2 diabetes patients. The fiber is a kind of carbohydrate called oligosaccharides, which cannot be digested in the small intestine, so they form bulk and move to the large intestine, where they feed our ‘good gut-bacteria’. This feeding process releases gas. Some people may avoid eating beans because of the gas they may cause. If you do suffer from gas then begin by eating smaller beans like Adzuki beans and eat them once a week initially, and then gradually increase the frequency. Your body will adjust to digesting the fiber with time, without causing gas.

Serves 4

Ingredients for salad :

1. Adzuki beans – 1 1/2 cup
2. Kale – 2 cups
3. Cucumber – 1/2 cup
4. Cherry tomatoes – 1/2 cup
5. Dill – 2 tbsp

Ingredients for dressing :

1. Lemon – 1
2. Cracked black pepper – 2 tsp
3. Extra virgin olive oil – 1/4 cup
4. Greek yogurt – 1/3 cup
5. Dijon mustard – 1/4 cup
6. Apple cider vinegar – 2 tbsp
7. Raw honey – 3 tbsp
8. Garlic clove – 1
9. Himalayan salt – 1/2 tsp

Method :

1. Soak adzuki beans the night before
2. Boil them in the morning with a pinch of himalayan salt
3. Cut the kale into bite size pieces
4. Slice the cucumbers into matchsticks
5. Halve the cherry tomatoes
6. Separate the dill leaves from the stem
7. Mix all of above
8. Make the dressing and pour over the salad
9. The dressing can be kept for a couple of days

Dou Miao pronounced as ‘dough+meow’ are the curly tendrils of pea plants (mostly snow or snap peas) and are used in Chinese and other Asian cuisines. They can be sautéed with garlic or even eaten raw in some salads. Dou Miao has three anti cancer agents : folate, antioxidants and carotene as well as protein.

Shimeji Mushrooms are found in East Asia, and most commonly seen in Japanese cuisine. They are short with white stems and brown heads in a cluster all attached at the base. They have a meaty texture and can be used in stir-fries or even just sautéed lightly. Shimeji mushrooms are high in Potassium, Protein, Zinc and Vitamin Bs. They are thought to enhance immunity, lower cholesterol and promote metabolism.

This is a complete meal for a vegetarian, as it has a good serving of protein obtained largely from the tofu and Dou Miao. The Wakame seaweed adds flavour and infuses it with some more minerals.

Serves 4

Ingredients:

1. Dao Miao – 4 cups
2. Tofu – 300 gms
3. Shimeiji mushrooms – 1 cup
4. Brown rice (cooked) – 4 cups
5. Ginger (matchsticks) – 1 1/2 tbsp
6. Garlic (minced) – 1 tbsp
7. Dried Wakame seaweed – 1 heaped tsp
8. Scallions (sliced) – 4 tbsp
9. Sesame seed oil – 2 tbsp

Sauce :

1. White Miso paste – 1 tbsp
2. Filtered water – 2 tbsp
3. Mirin – 1 tbsp
4. Tamari – 1 tbsp
5. Rice vinegar – 2 tbsp

Tofu, wakame, brown rice, garlic, ginger,

Prep :

1. Wash and dry the Dou Miao
2. Cut the stems into edible sizes
3. Cube the tofu
4. Separate the mushrooms
5. Slice the ginger into matchsticks
6. Chop garlic into small pieces
7. Slice the scallion into circular pieces
8. Put the wakame in a tbsp of water

Method :

1. Put 1 tbsp sesame oil in a wok and warm
2. Add 2 tsp of the combined ginger and garlic
3. Cook till soft
4. Throw in the mushrooms
5. Add the dou miao and sauté for 10 seconds

1. In a flat pan pour in the remaining sesame oil and warm it
2. Add the remaining garlic, ginger and scallions and sauté until soft
3. Add the tofu and cook gently

1. Go back to the wok and throw in the rice and the sauce
2. Add the tofu and turn to mix gently and serve!

This is our family favourite and we often have it with brown rice or sometimes even on it’s own, if we want to eat light at dinner. The barramundi fish I buy varies from a whole fish, filleted whole fish to smaller pre cut fillets. It does not really matter. What does matter though is that you try to find a sustainably sourced barramundi. One that has grown in clean waters and has not been treated with growth hormones or antibiotics. Why I often choose barramundi is because it is a nutritious fish with abundant omega-3 fatty acids, which are essential for brain and heart health. It also is a great source of lean protein, you can get 34 grams of protein in 170 grams of barramundi fish fillet.

Serving size : 4

Ingredients:

1. 600 gms barramundi
2. 250 gms aubergine
3. 4 cups baby bok choy
4. 6 cherry tomatoes
5. 1/2 cup spring onions
6. 3 tbsp chopped ginger
7. 2 chilli padi (small green chillies)
8. 4 tbsp lemon juice
9. 1 lime skin
10. 1 tsp cracked black pepper
11. 2 tbsp sesame seed oil
12. 1 tbsp sesame seeds

Prep:

1. Slice the barramundi into small pieces (use a sharp knife in a sawing motion so that you do not break the fish)
2. Slice aubergine into thick quarters
3. Blanch the baby bok choy ( boil 4 cups of water in a pan with a tsp of salt and throw the baby bok choy just for a 10 seconds and strain out of the pan)
4. Slice the spring onions in rings
5. Slice the ginger into matchsticks
6. Chop the chilli padi into small pieces
7. Squeeze 1 or 2 whole lemons (depending on the size of the lemon)
8. Grate the skin off the lime
9. Roast the sesame seeds

Method:

Cooking the fish – pan 1

1. Warm 1 tbsp sesame oil in a pan
2. Add 1 1/2 tbsp of the sliced ginger
3. Add 1 tsp of the chopped chilli padi
4. Add 3 tbsp spring onions
5. Add 1 tsp himalayan salt
6. Cook all of above for a few seconds
7. Add all the tomatoes and aubergine
8. Cover the pan and cook on low fire for 5 min
9. Place fish in pan with the skin facing up so that it can absorb all the spices
10. Add 3 tbsp lemon juice
11. Add the lime skin rind
12. Add 1 tsp roasted sesame seeds
13. Cook for a further 5 mins

Cooking the baby bok choy – pan 2

1. In a second pan warm 1 tbsp sesame oil
2. Once warmed throw in the remaining ginger, chilli padi and spring onions
3. Add 1 tsp black pepper
4. Add 1 tbsp lemon juice
5. Add 1/4 himalayan salt
6. Add the baby bok choy and stir fry for a few seconds

Mix the contents of the two pans and serve!

These are tasty snacks powered with rich nutrients that give you a boost when your energy levels are low and also a super nutritious replacement for refined sugar products when you are craving something sweet. You can be sure to satiate your sweet cravings with these balls as they have been naturally sweetened with raw honey or dates! The chocolate lovers can get the same luxurious taste of chocolate with the raw cacao balls. Raw cacao is high in antioxidants and can also help boost your energy and make you alert! The ones with apricots and cranberries add a delicate tartness to the balls! And the sweetness in all the flavours is beautifully balanced by the salty taste of the seeds and nuts. The ingredients are primarily roasted seeds and nuts that incorporate “good fats” or “omega 3s” into your daily diet. These fats can help lower blood pressure, increase good cholestrol, lower triglycerides and help prevent heart disease and strokes. Nuts and seeds are also rich in antioxidants that help boost immunity. The other major ingredient is rolled oats which pack in the fiber. The high fiber in oats help reduce the sugar levels in the body. All the ingredients are from sustainable and clean organic sources, the peanut butter has no added sugar or hydrogenated oils.

These come in 6 different flavours with nuts, seeds and oats in the first 5 and in the last flavour there are no nuts. Do let me know which one you would prefer and they will be made fresh on that day! The flavours are:

1. Walnuts, Apricots, Coconut
2. Walnuts, Raw Cacao, Raw Honey
3. Walnuts, Peanut Butter, Raw Honey
4. Almonds, Cranberries, Raw Cacao
5. Almonds, Dates, Coconut
6. Seeds, Cacao, Peanut Butter

They come in glass bottles which can be recyled when you come back for another batch of 12 balls. Contact me at 81804547 or email me at huma@nutritionalbalanceclinic.com,  if you are interested to indulge in these delectable energy balls!

Soba noodles are traditionally eaten chilled or in a broth but, in this dish it is served warm and dry. These noodles are made of buckwheat and have all the 9 essential amino acids. When accompanied with Dou Miao or Snow Pea Sprouts and tofu it makes this dish rich in protein.

The bok choy adds a good amount of vitamin C, vitamin K, vitamin A, and beta-carotene in these noodles. It also enriches this dish with a very good source of calcium and vitamin B6.

Ingredients:

1. 150 gms Obinata Togakushi soba noodles
2. 3 spring onions
3. 2 tbsp ginger
4. 2 cups dou miao
5. 2.5 cup baby bok choy
6. 200 gm hard pressed organic tofu (GMO-free soybean)
7. 2 tbsp expeller pressed sesame seed oil
8. 2 tbsp brown rice vinegar
9. 1 tbsp mirin
10. 1 tbsp white miso (GMO-free soybean)
11. 1 tbsp tamari
12. 1 tsp sesame seeds
13. A pinch of Ichimi Togarashi chilli pepper

Method:

1. Roast sesame seeds and put them aside
2. Chop the whole spring onions finely
3. Slice the ginger root into matchsticks
4. Wash and dry the dou miao
5. Wash and dry the baby bok choy and put it aside
6. Cut the tofu into bite-size cubes (or the size you like to eat)
7. In a separate bowl make the sauce by mixing the sesame oil, vinegar, mirin, miso and tamari
8. Boil water and put the soba noodles in for 3 mins
9. Remove and drain the water
10. In a pan lightly stir fry the bok choy with the sesame seeds

11. Add the dou miao

12. Put in the green onions and ginger

13. Pour the sauce and the tofu into the pan

14. Mix the cooked soba noodles with the vegetables

15. Sprinkle the Ichimi Togarashi chilli pepper (if you like it spicy) and it is ready to eat!

Quinoa with rainbow vegetables

The array of colour in this quinoa bowl is an indication of how nutritious it is. Quinoa is most versatile and can be eaten with a variety of vegetables so you can choose your favourite ones and follow the simple recipe below. Quinoa is considered a complete protein with all nine essential amino acids and can be eaten as a wholesome vegetarian, vegan or gluten-free meal. I have used tri-color quinoa which is a gorgeous blend of white, black and red quinoa. It has a nutty and crunchy flavour.

A bowl of this cheerful looking, high fiber and energy boosting food is great for lunch! In case you don’t have four people to share it with you can store it in a glass container for up to 2 days and have the rest later.

Serves 4

Ingredients:

1. 1 cup tri-color quinoa
2. 1 cup pumpkin
3. 1 cup eggplant
4. 1 1/2 cup yellow pepper
5. 2 cups zucchini
6. 2 portobello mushrooms
7. 1 small onion
8. Bunch of basil leaves
9. 1 long fresh red chilli pepper
10. 5 garlic pods
11. 4 tbsp olive oil
12. 1 tsp cracked black pepper
13. 1 tsp pink himalayan salt
14. 1 tsp cayenne pepper
15. 1 tsp dried red chilli pepper
16. 150 gms chicken breast

Method :

A. Sauté chicken

1. Slice the chicken into cubes
2. Chop 1 garlic pod finely
3. Chop onion into small pieces
4. Slice the fresh red chilli pepper lengthwise
5. Warm 2 tbsp of olive oil in a pan
6. Throw in the garlic, onion and the fresh red chilli and cook until the onion and garlic are soft
7. Put the chicken in and sauté till cooked

B. Boil the quinoa

1. Boil water and put a pinch of salt
2. Put in the quinoa and boil for 10-15 mins

C. Grill the vegetables

1. Chop the pumpkin, eggplant, pepper, zucchini, mushrooms and garlic
2. Place all the vegetables in an oven tray and sprinkle the garlic, black pepper, cayenne pepper, red chilli pepper and salt on the vegetables
3. Drizzle the olive oil
4. Place in the oven at 180 C for 10 mins
5. They should like the photo below. Not overly done!

Now combine the quinoa and the vegetables and it is ready to be served!

Serves 4

This is one of my favourite soups to feed my family because of it’s nourishing ingredients like Katsuodashi, Miso, Daikon radish, Bok choy, Enoki mushrooms that are all known for their immunity boosting properties. It has Katsuodashi (bonito stock) as it’s base, Katsuo (bonito fish) not only gives the soup it’s umami flavour but it is also known for the high amounts of amino acids it contains that are important for the process of cell growth and repair. Katsuo or bonito fish, is dried and fermented and we can buy it in powder form like what I have used in the recipe below or you can choose to make the dashi (stock) from scratch by using Katsuo or bonito fish in it’s flaky form.

The Miso is rich in minerals and a great source of vitamins like B, E, K and folic acid. In addition, it’s fermented nature gives it the ability to provide the gut with beneficial bacteria that help the immune system to function optimally.

The Daikon radish in this soup is very high in vitamin C, potassium, and phosphorus. It has beneficial enzymes that help in digestion as well as phytonutrients that help fight chronic illnesses. Daikon radish has antibacterial, anti-inflammatory, antiviral and diuretic properties. It is useful to know that raw daikon juice can aid in the healthy functioning of the respiratory system by dissolving mucus and phlegm. So, when you are down with a cold do try having daikon to help relieve your symptoms.

Bok choy is an excellent source of vitamin C, vitamin K, vitamin A, and beta-carotene. It is a very good source of folate, calcium, and vitamin B6 as well. It is rich in antioxidants as well and hence a great food for enhancing your immunity.

The Enoki mushrooms further infuse the soup with their immune boosting quality as they are highly nutritious with a number of vital vitamins and minerals especially vitamin Bs and D. These mushrooms are known to facilitate digestion and enhance metabolism.

While using instant dashi powder is very handy, and the quality has improved over the years, dashi made from scratch with bonito flakes and water has a stronger umami taste. However, the quality of dashi powder with dried ingredients from the sea is robust and it also allows for us to have the soup more frequently if we have this dried powder stored in our pantry.

Ingredients:

1. 2 tbsp Katsuo Dashi powder
2. 4 cups filtered water
3. 1 tbsp organic GMO free soy sauce
4. 1 tbsp mirin
5. 1 tbsp sesame oil
6. 3 tbsp white miso
7. 1 tbsp dried Wakame seaweed
8. 2 inches ginger
9. 1/2 cup sliced daikon radish
10. 2 bunches of enoki mushrooms
11. 2 spring onions
12. 1 cup tofu diced
13. 2 cups baby bok choy
14. 135 gms udon noodles
15. Sprinkle some Ichimi Togarashi

Method:

1. Boil water in a saucepan and put in the dashi powder and boil on medium heat for 3-5 mins
2. Add the soy sauce, sesame seed oil and mirin and let it cook on low fire for 2 mins more
3. Slice the green onions, ginger and daikon radish finely
4. Add them to the saucepan and again cover and cook on low fire for another 5 minutes
5. Add the wakame seaweed and tofu and continue to cook for another 2 minutes
6. Blanch the baby bok choy separately
7. Add them to the saucepan
8. On serving sprinkle some Ichiri Togarashi chilli pepper
9. It is ready to eat!

The poached chicken in this recipe can be used for salads, sandwiches or eaten for dinner with roasted vegetables as well. It is moist and tender and lasts for 3-4 days if stored in an airtight glass container in the refrigerator. You can slice it like shown in the photo below and use it for other meals as mentioned.

The salad dressing has english mustard which gives it a kick and the balsamic vinegar’s tartness with a hint of sweetness enhances the taste of the salad. Apart from it’s taste balsamic vinegar aids healthy digestion and improves blood circulation. The extra virgin olive oil and avocado give you a good dose of healthy fats, the omega 3 fatty acids that are vital for your heart and brain health. This salad is abundant in greens with kale and lettuce which are high in vitamin c and powerful antioxidants. In addition the large number of cherry tomatoes add to the nutrient density of this salad.

You can double the recipe for the salad dressing and chicken and store them for use in other meals.

Serves 4

Ingredients for the salad:

1. 4 cups kale
2. 4 cups lettuce
3. 1/2 medium size onion
4. 10 – 12 organic cherry tomatoes
5. 1 avocado
6. 400 gms free range chicken breasts
7. 1 1/2 tsp pink himalayan salt
8. 2 tsp dried rosemary
9. 2 tsp cracked black pepper
10. 4 garlic pods
11. 1 inch ginger

Ingredients for the salad dressing :

1. 1 tbsp balsamic vinegar
2. 4 tbsp extra virgin olive oil
3. 1 tsp english mustard
4. 1 tsp organic raw honey
5. 1/2 tsp black pepper
6. 1 tbsp lemon juice

Method:

1. Poach the chicken – wash the chicken breasts and dry with a kitchen paper towel -place them at the bottom of a saucepan in a single layer -cover at least an inch with room temperature water (this is necessary as the chicken must take time to cook) -add salt, pepper, rosemary or any other aromatic herbs, garlic and ginger -let the water come to a boil at medium heat, skim off the white scum and reduce the heat to low and cover the saucepan, and let the chicken simmer – chicken should finish cooking in 10-15 minutes depending on the thickness of the breasts
2. Separate the kale leaves from the stem and chop the lettuce
3. Slice the cherry tomatoes into halves
4. Slice the avocado
5. Cut the onion into quarters
6. Make the salad dressing and pour it over the salad
7. Toss the salad and serve!