• 1 winter squash: best are kabocha, hokkaido or buttercup squash
  • 2 tbs. mellow miso
  • 1 cup red lentils
  • 1 tbs. sesame oil for sauteeing
  • 1 large onion
  • 1 strip of kombu or wakame seaweed
  • parsley for garnish
  • 3 bay leaves

Cut the squash into cubes or chunks. Wash red lentil until don’t stick together. Slice the onions and saute on bottom of pot until translucent. Add water, lentils, seaweed and bay leaves. Let boil on medium-low heat and add squash cubes after 10 minutes and cook until squash is very soft. Add mellow miso to taste and let simmer 5 more minutes. Mash squash by hand with potato masher, or strain solid matter out and puree in food mill, blender or food processor and add back to liquid. When done, garnish with parsley or watercress.

For average adult. In general diet should be about 20% grains, 35% protein and 45% vegetables, especially greens and non starchy or sweet vegetables. Usually the diet will widen out to almost everything, at least in moderation in about 3 months after starting taking remedies to cure the cause of the food sensitivities.


  • 3 ears corn
  • 4 cups water
  • 1/2 tsp. salt or 1 tbs. white miso
  • 1/4 cup diced celery
  • 1/4 cup diced onion
  • 1/4 cup diced carrots
  • 1/2 tsp. celery seeds
  • 1/3 cup rolled oats

Cut corn from cob and reserve. Place cobs in pot. Add water, salt, mix in diced vegetables and simmer covered until 80% cooked. Remove cobs and add celery seeds. Mix in rolled oats when vegetables are almost done and add corn kernels. Cook a few more minutes. Adjust the taste with salt or miso if necessary. Garnish with chopped parsley, diced scallion rounds, or watercress.


  • 1 cup lettuce (iceberg or leaf), washed and thinly sliced
  • 1/4 cup celery, thinly sliced
  • 1/4 cup red onion, sliced thin
  • 1/4 cup red radish, sliced into thin rounds
  • 1/2 tsp. sea salt
  • brown rice vinegar (to taste)
  • 1/4 cup cucumber, sliced on a diagonal and then into matchsticks

Place all the vegetables in a pickle press, add salt and mix them thoroughly by hand with a squeezing motion. (If no pickle press is available, place in bowl with a plate on tip of the vegetables and a heavy weight on top of the plate.) Gently massage brown rice vinegar into vegetables. Screw down cover to apply pressure. Let press sit for 2-3 hours. Remove vegetables, squeeze out excess liquid, and place the salad in a serving bowl. If it is too salty, rinse it quickly under cold water before serving.


  • 1-2 three inch strips of kombu, washed, soaked in 1/2 to 1 cup of water until soft and sliced into half inch squares
  • 2-3 carrots cut in bite-size chunks
  • 2-3 daikon radish or turnips cut in chunks
  • 1 rutabaga, cubed, or one quarter to half of a medium butternut or kabocha squash, seeds removed, and sliced into bite-size chunks
  • pinch of sea salt
  • 1 tsp. tamari soy sauce (optional)

1. Soak the combu for 5 minutes. Reserve the soaking water.
2. Separately wash and slice the vegetables.
3. Place the kombu squares in the pot. Then layer the vegetable chunks: daikon or turnips, carrot, squash.
4. Add the combu soaking water and a pinch of sea salt. Cover the pot and bring to a boil. Lower the heat to medium-low and cook for about 30 minutes.
5. For stronger taste add tamari and cook for another 5-10 minutes, until almost all of the liquid evaporates and vegetables are tender.
6. Mix the vegetables gently with a wooden spoon and place in a serving bowl.


  • 1 tsp. sesame oil
  • 1 medium onion, cut into crescents
  • 2 medium carrots, cut into match sticks
  • 1/2 cup water
  • 1 medium burdock, cut into match sticks
  • tamari soy sauce (to taste)

1. Heat oil in a pan. (cast-iron works well)
2. Saute onion crescents until translucent.
3. Add burdock and carrot match sticks and saute several minutes stirring.
4. Add the water to half cover the vegetables and bring into a boil.
5. Simmer covered over medium-low heat 20-25 minutes or when 80% done.
6. Add tamari to taste, cook another 3-5 minutes. Remove lid and cook off excess liquid.

Variation: Cook hijiki, arame, tempeh or tofu with vegetables.


  • 1 cup water
  • 1 heaping tbs. kuzu
  • 3 tbs. sesame seeds
  • 2-3 tsp. tamari soy sauce

Wash sesame seeds. Roast them y stirring in a skillet over medium heat until they smell nutty and crumble easily. Grind into a butter in the blender or suribachi. Dissolve kuzu in cold water, then combine all ingredients and heat. Stir until thickens.


  • 2 cups cold water
  • 2 tbs. tamari soy sauce
  • 1 tsp. grated ginger
  • kuzu – 2 tbs. for thick sauce, 4 tsp. medium and 2 tsp. for thin sauce

Grate ginger. Add 1 cup of water to a sauce pan. Cover. Bring to a boil. Add grated ginger and soy sauce. Simmer 5 minutes over medium heat. Dissolve kuzu in 1 cup of cold water. Mix in with a whisk. Simmer until clear, 1 to 2 minutes, stirring constantly.

Variation: First saute 1 onion until transparent, then add water. Cook herbs like basil and parsley into the sauce.


  • 4-5 large kale leaves
  • 2 turnip green leaves
  • pinch of sea salt (optional)
  • umeboshi vinegar (optional)

1. Wash the greens and remove the stem from the leaf. Slice the stem diagonally. Slice the leafy part into 1/2 -inch strips. Keep the stems and leaves separate.
2. Place enough water in a pot that will cover half of the greens, and bring to a boil.
3. Place pinch of salt into the boiling water. Add the stems, and boil 3 minutes. Place the leaves in the same boiling water and cook until done, about 5 minutes.
4. Remove, drain, place in a serving bowl and allow to cool a bit. Serve plain or with roasted sesame seeds on top. Some drops of umeboshi vinegar may be added.


  • 2 medium yellow onions, cut into thin slices
  • 4 cups leftover cooked leafy greens (mustard, collard, kale)
  • 2 tsp. sesame oil
  • 1 tbs. kuzu
  • 1 cup water
  • natural soy sauce (to taste)

Saute onions until golden and transparent. Cover with 1/2 cup water and bring to a boil. Reduce heat and simmer for 5 minutes, covered. Place leftover greens on top of onions. Add soy sauce. Cover and steam until heated – don’t overcook. While steaming, dilute kuzu in 1/2 cup of water. Add to ingredients. Stir in until thickened. You may need to turn up the heat in order to bring to a boil. Then turn off heat and serve.


  • 2 broccoli stalks
  • pinch of sea salt

Cut broccoli stems diagonally. Cut off outer layer of stem if woody, especially towards bottom. Cut flowerettes into bite-size pieces. Place 2-3 inches of water in a pot and bring to a boil, add pinch of sea salt. Place stems in water, boil for 3 minutes. Add the flowerettes and boil another 2 minutes. Remove and drain.


  • 1/2 winter squash, sliced into wedges
  • pinch of sea salt

Place 3-4 inches of water at the bottom of a pot. Place steamer in. Add squash wedges on the steamer and a pinch of salt. Bring into boil, cook until tender.


  • Any type of squash, winter or summer

Coat baking pan with thin layer of vegetable oil. Cut squash in half length wise, scoop out seeds with spoon if winter squash. Bake at 350 until tender, poke with a fork or knife, about 20-30 minutes. Can be eaten as is, stuffed, or pureed.


  • 1 tbs. olive or sesame oil
  • 1 cup of diced onion
  • 1 tsp. finely diced garlic (optional)
  • 2 cups cubed zucchini
  • 2 cups water
  • 1 tbs. tamari
  • 1/2-1 tsp. basil leaves
  • 1 tsp. oregano
  • 1 cup quinoa

1. Heat the oil in pan. Add the diced onions, saute until translucent.
2. Add garlic, saute until clear. Mix in zucchini cubes.
3. Add 2 cups water and the herbs. Bring into a boil.
4. Mix in 1 cup quinoa and let simmer covered 15 minutes until quinoa is cooked.

Variation: Add diced red pepper to vegetables for more colorful dish.

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