Monthly Archives: January 2015

Post 56: How to give bad news: Some lessons from the Municipal Bureaucracy. How to Replace Sherry in Recipes from Livestrong .Chestnut Risotto with Butternut Squash

I have accepted the fact that my Mural ,

“We Remember Khaybar”

was thrown in the garbage. I discussed the Mural in Post 53: Here is the last photo that I took of it last week.

IMG_20150118_135623 copyIt disappeared probably on Thursday a week ago in the middle of the night. The international sector of Mayor Birkat’s office can’t realistically plead ignorance of the mural because staff members took photos with it, including Mayor Birkat and his top advisor. That is, they took photos with ” Jerusalem is Charlie”. Admittedly, my mural was not done when the Rosh Ha IrIya signed.

“We Remember Khaybar” was named and recalls the Muslim siege of Khaybar, Saudi Arabia. Muhammed’s army conquered the Jewish city, desimating the Jewish population and banished the remaining Jews. The mual is named for them and is dedicated to the slaughtered ones in Paris. 

My friends consoled me. They were concerned. Many saw me at work painting and many bystanders signed the piece.

I’m curious to hear from my readers. Do you think that the Jerusalem Municipality will respond to my questions? Will they admit that it is gone? Will they handle the news via a letter, telephone call, e-mail, text?

This is very interesting. In my day , bad news was conveyed B’al Peh, face to face, and only if that was not possible by telegram or via a phone call. Never by message machine.

You’ll find out in my next post the method used. Or perhaps my questions  will be ignored. My advice to bureaucrats.

 1. Avoid excuses: Yes, it happened. No, it wasn’t a good thing. No, you’re not trying to dodge responsibility. Your objective is to state the news and nothing but the news. You’re simply going to put it in such a way that you will be seen as a person of integrity. When done properly you’ll get a round of applause from me.

2. Avoid finger-pointing: Instead of a blame fixer, be a problem fixer. Don’t try to assign the bad news to someone – not even to yourself. Quibbling over who did what to whom isn’t going to solve anything. We were having a good day, something bad happened, here’s what we’re doing about it

  1. Chestnut Risotto with Butternut Squash

Bon Appétit  | December 2004

Chestnut Risotto with Butternut Squash recipe

photo by Brian Leatart

Makes 6 first-course servings

A touch of cream Sherry amplifies the sweetness of the nuts and the squash.

How to Replace Sherry in Recipes from Livestrong

Last Updated: Feb 21, 2014 | By Susan Brassard

How to Replace Sherry in Recipes
A dry white wine is an acceptable substitute for sherry.Photo Credit Seiya Kawamoto/Digital Vision/Getty Images
Sherry is a brandy-fortified wine used in cooking to add acidity and depth of flavor. While an appropriate replacement for sherry in cooking depends upon the specific recipe, chicken broth or plain water are often acceptable substitutes. White wine, red wine, wine vinegar or champagne may also be suitable alternatives if the flavor or sweetness corresponds with the flavors of your dish. If you do not wish to add alcohol to your dish, fruit juices are a viable substitute, although the depth of flavor will not be the same.
Step 1

Combine 1/2 cup of cider vinegar and 1/2 cup of water with 2 tbsp. table sugar/agava and 1 tsp. of lemon juice as a substitute for 1 cup of sherry wine.

Step 2

Add 2 tsp. of vanilla extract to replace sherry in your recipe. If you prefer alcohol-free vanilla, you can purchase pure, non-alcoholic vanilla extract from a health food store or specialty market.

Step 3

Use an equivalent amount of hard apple cider or French vermouth to replace sherry in stews, sauces or soups that require some cooking time.

Ingredients for Chestnut Risotto:

  • 6 cups low-salt chicken/ vegetable broth
  • 1/4 cup cream Sherry or omit
  • 1 tablespoon olive oil
  • 3 tablespoons butter/olive oil, divided
  • 1 small white onion, finely chopped
  • 1/2 small butternut squash, peeled, seeded, cut into 1/4-inch pieces
  • 1 1/2 cups (10 ounces) arborio rice/brown rice
  • 2 cups peeled roasted chestnuts, or jarred chestnuts, chopped

    Directions to roast chestnuts:

      1. Preheat oven to 375 degrees F (190 degrees C).
      2. Cut a 1/2 inch crisscross on the flat side of each nut. Be sure to cut through the shell to prevent the nut from exploding.
      3. Place the nuts in a shallow baking pan and bake for 25 to 30 minutes.
      4. Or if you have a roaster, which is a combination of a tray and a screen, lay out the chestnuts and roast on top of the stove for a bout 15 minutes to each side. I use this method.
      5. Store fresh nuts and roasted ones in the fridge.
  • 1 teaspoon chopped fresh thyme
  • 1 teaspoon chopped fresh marjoram
  • 1/2 cup freshly grated Parmesan cheese
  • 2 tablespoons chopped fresh Italian parsley

preparation/ omit cheese for macrobiotic diet

Bring chicken broth and Sherry to boil in medium saucepan over high heat. Reduce heat to low; cover and keep warm.

Prepare chestnuts or use ones from a package.

Meanwhile, heat oil and 2 tablespoons butter in heavy large saucepan over medium heat. Add onion and squash; cook until onion is translucent, stirring often, about 10 minutes. Add rice; stir until rice is translucent at edges but still opaque in center, about 3 minutes. Add 1 cup warm broth; simmer until almost absorbed, stirring often, about 4 minutes. Add more broth, 1 cup at a time, allowing each addition to be absorbed before adding next until rice is just tender, stirring frequently, about 25 minutes total. Stir in chestnuts, thyme, and marjoram. Remove from heat; stir in remaining 1 tablespoon butter, cheese, and parsley. Season risotto with salt and pepper and serve.



Post 55: Hadadi, the Center for Breast Cancer Survivors, offers introductory lecture Coping with Breast Cancer: Chinese Medicine, how it can help cancer treatment: February 5th and February 19th and Benefits of Rejuvelac for restoring flora to the gut.

For English please scroll down:

Chinese Medicine What is and how it can help cancer treatments lectures with Ms. Cherry Kashani

Chinese medicine is the field of alternative medicine treatments in the world which is used in China for over 2,000 years. It helps in handling situations of pain, stress, neurological problems, hormonal imbalance, digestive problems and more.

Chinese medicine includes acupuncture, touch therapy (Toine), exercise (Qigong, Tai Chi), herbal treatment.

Cherry Kashani, volunteer: Chinese medicine treatments.

Coping with breast cancer: two lectures:

February 5, 2015 – What is Chinese Medicine? How it can help us live a better life? Healthier? More balanced?

February 19, 2015Chinese Medicine and Cancer – How can Chinese medicine help in alleviating the symptoms of cancer, the treatment of the disease, the Life After Cancer


Cherry Kashani, Practitioner of Chinese medicine (Dip.Ac ), A graduate of the College of Chinese Medicine Reidman. Specialized hospitals in Israel and China and with the best senior therapists in the country. Sherry track lecturer at Ridman College of Traditional Chinese Medicine in Jerusalem. It takes care HMO, private practice and soon reciprocity.

Central coping with breast cancer

St. Levi 10, Baka


Space is limited, so we would like to RSVP by phone or email:

Phone: 072-243-2333

On Thursday, February 5, at 18:00, before the lecture will be a special sale of accessories and fashion products for women after partial or full removal – Jana South comes from Haifa with bras, prostheses, prosthetics to complete symmetry (suitable after partial hepatectomy), bathing suits and fashionable clothes. All are welcome!

 Center for coping with breast cancer

St. Levi 10, Jerusalem

Tel: 072-243-2333

Donations: Http://

Do Like Us on Facebook שלנו:

A video on reciprocal: Https://


Chinese Medicine

What is it and how can it help with cancer?


You are invited to lectures with Ms. Saray Kashani


Chinese medicine denotes a broad range of medicinal practices in the world of complementary medicine developed over 2,000 years. It addresses pain, stress, neurological problems, hormonal balance, digestion, etc.

Chinese medicine includes acupuncture, massage (Tui na), exercise (Chi kong, Tai chi), and herbs.

Saray Kashani will begin giving treatments at Hadadi shortly.

Presently, Saray will present two lectures at Hadadi – the Center for the breast Cancer Survivor about Chinese medicine:

Saray Kashani, is a trained and qualified Chinese therapist (Dip.Ac). She is a graduate of Reidman College of Complementary Medicine. She has had internships in Israeli and Chinese hospitals and with the leading therapists in Israel. Saray is a lecturer at Reidman College in Jerusalem.

Lectures will take place at Hadadi-the Center for the Breast Cancer Survivor

10 Levi St., Baka,

At 20:00


Limited space. Please RSVP by phone or e-mail:

Tel: 072-243-2333 Hadadi.israel@gmail .com



Rejuvelac E-mail
 What is Rejuvelac?Rejuvelac is a lightly fermented, refreshing drink made from sprouted wheat  (and/or other grains). Rejuvelac is cheap and easy to make and offers many benefits to the intestinal tract and generally aids  with healthy digestion.Rejuvelac has lactic acid and supports the body’s development of healthy, friendly bacteria in the gut, replenishing intestinal microflora. It  contains high levels of enzymes, addressing this major, modern day deficiency. Rejuvelac is generally very nutritious  and full of vitamins like  B complex vitamins, E and C.

Rejuvelac can be enjoyed by itself, it is a great base for smoothies and a very effective starter for nut yoghurts and cheeses. Rejuvelac is used to ferment Spirulina and Chlorella, which can then be used in smoothies.

How to make your Rejuvelac?

You will need:

1 cup of organic wheat (grains, berries)

3x approx.1.5 – 2 liters of fresh clean filtered Water (or ideally Spring-water)

**Place wheat in a jar, cover with water and soak overnight (~8hrs +)

**Strain and rinse the soaked wheat and put back in the jar.

**Keep the jar covered with a secured muslin and rinse the wheat about 2 times a day, so the wheat won’t dry out.

**Do this for 2-3 days until the wheat has sprouted and developed roots (see pictures)

**Place the sprouted and rinsed wheat in a large jug and fill with water.

**Depending on the temperature the fermentation will take 24-48 hrs.

**You will notice, the water has gone milky and has a light layer of froth on the surface.

**Decant the Rejuvelac and reuse the wheat up to 2 more times.

**This refreshing beverage will last in the fridge for up to 1 week. It is slightly fizzy and tangy.



photography by Marion Egger


Rejuvelac made by the Mother of living foods, Ann Wigmore:

Post 54: Please pass on: For breast cancer survivors and their daughters, age 12-18 Hadadi offers and evening of fun and beauty. Sprouted grain flour

( English Letter Follows) I receive announcements for Cancer Survivors.

שלום לכולן,

אנחנו רוצות לארגן ערב מהנה בהדדי – המרכז למתמודדת עם סרטן שד עבור נשים ובנות.

הערב מתוכנן להיות ערב מניקור וכיף ומיועד לכל אישה שחולה או הייתה חולה בסרטן שד, ביחד עם בנות בטווח הגילים 18-12.

לפני שאנחנו קובעות, חשוב לנו לדעת שיש מספיק נשים עם בנות בטווח גילים זה, ושבכוונתכן להגיע.

אנא חזרי אליי עם תשובה אם יש לך בת/בנות בגילים אלה ואם בכוונתן להגיע לערב כזה.

יום טוב ובריא,



Dear women,

We want to organize a fun evening at Hadadi – the Center for the Breast Cancer Survivor for women and daughters.

The evening is going to be a manicure night and fun and is intended for any woman who has or had breast cancer, along with daughters in the age of 12-18.

Before we set a date and program, we want to make sure we have enough women with girls at that age, and that you intend to come.

Please tell me if you have a teenaged girl/s and if you intend to come to such an evening.

Have a great day,



Rachel Schitskovsky-Ivker
Executive Director
Hadadi, The Center For The Breast Cancer Survivor
10 Levi St. (near 71,72, 74 and 75 buses.
Jerusalem 93628, Israel
972-72-243 2333

Sprouted Grain Flour from Nourishing kitchen

Sprouted grain flour is rich in nutrients, particularly B vitamins like folate. You can substitute it at 1:1 ratio for any whole grain flour, and is particularly good in baked goods, cookies and breads.


  • 1 pound whole grain (such as rice, wheat berries, einkorn berries, spelt berries etc.) I use wheat berries.
  • 1 tablespoon vinegar


  1. Pour the grains into a large mixing bowl, and cover with warm water by 2 inches. Stir in the vinegar, cover the bowl, and set it on the counter. Let the grains soak, undisturbed, for 18 to 24 hours, then drain the grains and rinse them well.
  2. Pour the grains into an over-the-sink fine-mesh sieve , and rinse them under flowing water. Stir the grains with your hands. Twice a day for 2 to 3 days, continue rinsing and stirring the grains, a tiny, cream-colored sprout emerges at the end of the grains.
  3. Transfer the grains to dehydrator trays lined with a non-stick baking sheets. Dehydrate the grains for 12 to 18 hours. Once the grains are firm and dry, transfer them to the freezer or grind them in a grain grinder , or cuisinart. Grind them to a fine flour, sift it, as desired, and store it in the freezer until ready to use.
  4. Mine have sprouted like grass. The tops I will cut off and use in a salad.

Zucchini Bread – Not quite Macrobiotic.

Prep time
20 mins
Cook time
1 hour
Total time
1 hour 20 mins

This bread is sweet and delicious. I love to top it with some real butter. Enjoy it with a meal or as a snack all by itself!

Author: K Milliron with slight modifications.

Recipe type: Baked Goods
Serves: 16 servings
  • 1½ cups sprouted whole wheat or spelt flour
  • 1½ tsp ground cinnamon
  • ½ tsp baking soda
  • ½ tsp sea salt
  • ⅛ tsp baking powder, aluminum free
  • dash of allspice
  • 2 eggs/equivalent flax seed  meal
  • ½ cup coconut oil, melted
  • 1 cup sucanat or coconut sugar or fruit syrup from stewed fruit.
  • 1 cup zucchini-peeled and grated
  • 1 tsp real vanilla extract
  • 1 cup chopped walnuts
  1. Preheat oven to 325 degrees F.
  2. Grease a 9×5 loaf pan with extra virgin coconut oil or butter.
  3. In a medium mixing bowl add the sprouted flour, cinnamon, baking soda, sea salt, baking powder and allspice and mix together. Set aside
  4. In a large mixing bowl, add the whole egg/substitute and egg white and beat until slightly foamy.
  5. Add the melted coconut oil and sucanat/fruit and mix.
  6. Add the zucchini and vanilla extract and mix again.
  7. Add the flour mixture to the wet ingredient mixture and mix well. Batter will appear lumpy.
  8. Pour batter into prepared loaf pan.
  9. Sprinkle nuts into batter and on top of loaves.
  10. Bake at 325 degrees F for 55-65 minutes. Bread will be done when a toothpick inserted into the center of the loaf comes out clean.


Post 53-A little more than over a week ago we buried 4 French Jewish brethren: carrots make a nourishing and comforting soup


Four French Jews killed in the attack on a kosher supermarket in Paris were buried in Jerusalem on Tuesday a week ago.

A night vigil was announced for our French brethren Yohan Cohen, Yoav Hattab, 22, Philippe Braham, 45, and Francois-Michel Saada, 64, slaughtered because they were Jews. I attended the vigil at Paris Square with a candle in one hand and a flashlight in the other and stood silently with five other s. A thousand attended the commemoration ceremony at City Hall. The next day, I returned and painted the Mural below to express my pain. A photo of it was selected as the photo of the day, (see red printed link above my photo.)

Pain for the loss of Dr. Elsa Cayat 54, the only woman korban among the twelve at the Charlie Hebdo office. She was born in 1960, the daughter of Georges Khayat, a  native of Tunisia ( Sfax), who settled  in France. A psychiatrist and writer, she authored “Jeunesse”, the first volume of a trilogy on Jewish life in Tunisia under colonial rule and the magazine’s Charlie Divan (English: Charlie’s couch) column.Her column wandered from subjects such as parental authority to the roots of the Holocaust.

Indeed, Tunisian Jews have paid a heavy price in the massacres at Charlie Hebdo and Hyper Casher in Paris. As well as Elsa Cayat, Tunis-born Georges Wolinski, a cartoonist for Charlie Hebdo, was murdered. Three of the murdered hostages in the kosher supermarket were from Tunisia: Yoav Hattab, Johan Cohen and Francois-Michel Saada. I tried to express the French Jews total collapse.

Of the dozen killed at Charlie Hebdo by Koulibali’s collaborators, the Kouachi brothersSaid and Cherif Kouachi, there were 11 men and one woman. Her name was Elsa Cayat. Other women on the premises, also held at gunpoint, were permitted to go on living. One of the murderers told Sigolène Vinson, a Charlie freelancer who had gone to the morning meeting: “I’m not going to kill you because you’re a woman. We don’t kill women, but you must convert to Islam, read the Quran and cover yourself.” Then he cried out: “Allah hu Akbar.” Now here’s the thing. The killers must have known that Elsa Cayat was Jewish. There is no likelier explanation for the chilling fact that of the women on the scene, Cayat was the one singled out for murder. Nor, outside the CNN report, has the point been much noted in the Anglo-American media. But there it is. In the eyes of the killers, male cartoonists were enemies of Allah. Women who were not otherwise cursed were deemed salvageable. After all, Allah is merciful. But a Jewish woman is unsalvageable.

In 2015, Elsa Cayat forfeited her right to live by virtue of being a Jew.

There were so few signatures to the large sign the Municipality erected. Sadly only a handful of people were there at the vigil. No mark of the end of Jewish life in France after 200 years as citizens and after 2000 years in various cities. Do we criticize the police?  GK Chesterton described the French Foreign Legion, as having “Victorious Failures” and “Successful Suicides”. I take that to mean ineffectual.

Returning to Paris Square the next day, Monday, my determination was in high gear.Within two hours, I painted a seven meter Mural. Use the link below to view a partial representation of:

We Remember Khaybar Artist Ida Farkash

Bibi did not go to the funerals for four rabbis and a Druze policeman killed by Palestinian militants at a Jerusalem synagogue in November. He also did not attend the funerals of four French Jews killed in Toulouse in 2012, all of whom were buried in Jerusalem. Asked why Netanyahu had chosen to go to Tuesday’s ceremony, his spokesman said there was nothing to add beyond the prime minister’s comments at the funeral.

I invite Prime Ministers of France Manuel Valls and of Israel, Bibi Netanyahu, to view the mural that I painted at Paris Square to commemorate this tragic massacre.

The following is a link to that 7 meter mural that I call  “We Remember Khaybar” after the Muslim siege of Khaybar, Saudi Arabia. Muhammed’s army conquered the Jewish city, decimating the Jewish population and banished the remaining Jews. My Mural is named for them and is dedicated to the slaughtered ones in Paris. 

You will not see all of the painting. However, the photo, containing the mural won for best photo of the day. I didn’t post the photo. Below is my photo.


That message was reiterated by French Energy Minister Segolene Royal, who attended the funeral ceremony.

The victims were being posthumously awarded the Legion d’honneur, France’s highest decoration.

“France without its Jewish community is not France.”

Carrot Soup for the Soul, because Jews mourn and move on

2 tablespoons unsalted butter or extra-virgin coconut oil
1 onion, chopped
scant 1 tablespoon red curry paste, or to taste
2 pounds carrots, peeled and chopped – 1/2-inch chunks
1 14-ounce can full-fat coconut milk
1 1/2 teaspoons sea salt, or to taste
1 1/2 cups / 360 ml of water, or broth to cover
1 lemon or lime

to serve (topping ideas): micro greens / cilantro, chopped, toasted almonds , chile oil

In a large soup pan over medium-high heat add the butter and onion. Stir until the onions are well-coated, and allow to saute until translucent, a few minutes. Stir in the curry paste, and then the carrots. Allow to cook another minute or two, and then add the coconut milk, salt, and water, adding more water to cover if needed. Allow to simmer until the carrots are tender, 10 – 15 minutes, and then puree using a blender or hand blender until the soup is completely silky smooth. This next part is important (with any soup) – make any needed adjustments. Add more water if the consistency needs to be thinned out a bit. After that taste for salt, adding more if needed. I also like to season this soup with a great big squeeze or lemon or lime juice. Serve topped with whatever you have on hand – I like it with a little something crunchy (almonds), and a lot of something green (micro greens & cilantro).


Post 52: Using macrobiotic principles and raw food-first step for many to incorporate macro principles in delicious ways

Most  of us are busy and on the go. The key to eating heathy is to find seasonal dishes that are satisfying.   Yes, eating potatoes may be satisfying. But dishes that conjure up an image of potatoes can also work to satisfy a desire for high calorie starches. Sprouts will help in this scenario.

My sprouter background:

I have been sprouting beans and grains for many years. I started with bean sprouts and then wheat, chick pea lentil,  soy bean  This shabbat I made a vegetarian cholent from garbanzo, (chickpeas) lentil sprouts  and mushrooms. Absent potatoes, meat, and barley. They were not going to be my stars.
It was a first time for me. Sprouts are a component of a stir fry or as a topping for salad. They are very moderatelyYing. (FromGregSampleson line)

Raw Table Salt, Drugs such as Downers, Barbiturates, Steroids, Sedatives, Pork, Beef, Eggs, Hard Salty Cheeses Poultry, Amphibians, Shellfish, Red Meat Fish such as Tuna, Salmon, Swordfish White meat fish such as Flounder, Bass, Trout, Whole Grain Flour baked in Bread or Chips, Sea Salt, Miso, Soy Sauce used in cooking, Kombu, Wakame, Arame, Hiziki, Nori, Dulse Grains Prepared in their whole form: Rice, Barley, Millet, Wheat, Oats, Rye, Buckwheat, Quinoa, Teff, Amaranth, Azuki, Carrots, Parships, Daikon, Burdock, Rutabaga, Turnips Onions, Red Radish, Lotus Root, Cauliflower, Broccoli, Brussel Sprouts, Cabbage, Squash, Kale, Collards, Mustard Greens, Bok Choy, Nappa, Leeks Beans such as Lentils, Black Beans, Chickpeas, Cucumber, Celery, Sprouts, Peas, Green Beans, Summer Squash, Mushrooms, Whole Grain Noodles, Tofu, Tempeh, Parsely, Scallions, Beets, Apples, Pears, Peaches, Plums, Strawberries, Canteloupe, Apricots, Watermelon, Grapes, Oranges, Tangerines, Lemons, Almonds, Walnuts, Rice Syrup, Barley Malt White, Processed Breads, Pastas and Pastries, Tomato, Potato, Eggplant, Grapefruit, Banana, Pineapple, Peppers, Spinach, Spices, Honey, Maple Syrup, Cashews, Soft Cheeses, Cream, Yogurt, Butter, Electric Cooking White Sugar, Alcohol, Marijuana, Cocaine, Heroin, Amphetamines, Pain Killers, Tranquilizers, Nicotine, Caffeine, Artificial Sweetners, Preservatives, Atomic and Electromagnetic Radiation, Microwave
They were going to be my assistants!
How was that?  They smelled fresh. In addition a cup of soy beans that I tried to sprout and wasn’t successful were sitting in the fridge, like so many prisoners on death row.
How could I save them from the garbage?  I tried cooking them in the pressure cooker. That  was not successful. 
The last attempt was to incorporate them into a cholent to which I added 500 grams of steamed mushrooms and several cups of broth. The neutral soybeans, garbanzo and lentil sprouts gained the earthy hearty taste of the mushrooms and the dish was cooked over 18 hours to perfection. It was cooked slowly (yang) on an aluminum blech on the lowest flame.  I served the dish with whole grain noodles.

After Shabbat I developed a strategy to move the other death row ingredients out of my fridge.

Adapted From Poor and Gluten Free

Sprouted Lentil Bread



For a crowd-makes 21 rolls

Ezekiel 4:9 Speaks about Sprouted Bread

“Take also unto thee wheat, and barley, and beans, and lentils and millet, and spelt and put them in one vessel…” Ezekiel 4:9

  • Source of Complete Protein – Rated 84.3% as efficient as the highest source of protein (comparable to that of milk or eggs)
  • Contains 18 Amino Acids – Including all 9 essential amino acids
  • Increased Digestibility – Sprouting breaks down starches in grains into simple sugars so your body can digest them easily.
  • Increased Absorption of Minerals – Sprouting breaks down enzyme inhibitors, so your body can more easily absorb calcium, magnesium, iron, copper and zinc.
  • Increased Vitamin C – Sprouting produces vitamin C.
  • Increased Vitamin B – Sprouting increases the vitamin B2, B5 & B6.
  • Great source of Fiber – Combining sprouted grains and legumes gives a good amount of natural fiber in each serving.

2 c dried lentils, soaked overnight ( ) and sprouted for until 1” long (about 3-4 days)  This will make about  7 cups (1 lb, 9 oz ) sprouted lentils and will totally fill a 2 large mason jars. The tails of the sprouts will be about 1-1.5 inches long.

8 Tbsp ground flax seed meal

1 Tsp salt

2 Tbsp water or broth


1.    Lay a baking sheet with parchment paper and cover with small amount of oil.
2.    Either in a food processor or coffee grinder, grind the lentil sprouts until they form a paste. In a coffee grinder you will have to do several batches, and it will be lumpy. The contents took up my entire food processor. I was able to leave the processor work for me. It turned the sprouts into a dough!

3.    Preheat oven to 250 degrees F or 121 degrees C.

4.    Mix all ingredients together for 3 minutes to make a sticky lump.  If adding fruit or extras, now is the time to do it.  Let the dough rest for 10 minutes while the oven heats up.

5.    Wet hands with water or use an ice-cream scoop inserted in a bowl of ice water. Form an oval or circle flat bread shape with the dough and lay out on the baking sheet. Each one weighed about 45-50 grams or 1.5 ounces.

6.    Bake for approximately 1.5 – 2 hours, checking every half hour or so. After 1.5 hours I removed the trays and turned over the rolls. Baking time will depend on the height of your bread, the higher it is the longer it will take.  The outside will get crusty and brown fairly quickly, but the inside takes longer to bake.  If you want to do this as raw food, you could do this in a dehydrator at a lower heat for a longer time – I’m no raw food expert so I can’t give specifics but I’m sure you could follow directions for regular Ezekiel bread on this one.  In the end, I left the oven door open using a wooden spoon to keep the door open. I left the rolls to bake over-night. The rolls felt very “springy” when I pressed on them with a wooden spoon, indicating that the centers were not baked.

Notes:  On another occasion, I ground up 2 Tbsp of sunflower seeds and added that. The bread is nice and sweet now, with a slightly nutty flavor.


Here are additional dishes, from the Zone Diet site that are home-made with no processed ingredients and may be made a head of time and kept ready for a day or so. So too of the cereal ingredient in the following recipe. Each recipe can be tweaked according to seasonal availability. Then the results will be a little bit different just because you altered a few of the ingredients with substitutions.

This idea has been germinating in my imagination. The macrobiotic diet can be boring if you let it. Friends have confessed that one can easily get bored on long cooking grains, and beans.

However, eating a diet of sugar filled food will get boring in time. Here, you are the ultimate judge to make changes to your taste. All of the ingredients included in the recipe in this blog should be part of your “Macrobiotic Pantry”.

Apple – Cinnamon Crepe


Contains cooked steel-cut oatmeal.

Yield 2 Servings

Prep Time (mins)30

  • Ingredients

  • 1/2 cup Egg Beaters-whites or flax meal mixed with water
  • 1/3 cup Soy Flour/Buckwheat Flour
  • 1 tbsp Olive Oil – Divided
  • 1 cup 1% Milk/almond milk
  • cooking spray – olive oil
  • 1 small Red Delicious Apple, Peeled – Cored and Roughly Chopped
  • 1/3 cup Unsweetened Applesauce, or fresh/defrosted blueberries
  • 2/3 cup Cooked steel-cut oatmeal or oatmeal groats which are available in Israel
  • 1/4 tsp Cinnamon or more
  • 1/2 tsp Nutmeg
  • 1/2 cup cottage cheese/nut cheese (see earlier blog)


  1. In a small mixing bowl, combine egg whites, substitute, flour, oil and milk/substitute to form a batter. (This amount of batter will make four crepes). Generously spray two sauté or crepe pans with olive oil cooking spray and heat to medium/high.

  2. Add a quarter of the batter to pan. Cover pan with another sauté crepe pan, dish or cover. Cook on medium-high heat until bottom is set, and crepe will move easily in pan. To turn crepe over, securely place second pan over first and turn pan over. The crepe will then be in the second sauté pan. The second side of the crepe should cook for only a minute or so to color it.

  3. Transfer crepe to serving plate and repeat process to make three more crepes. (If you need more oil in the crepe pan, give another spray or brush with oil.)

  4. Place apples, applesauce, oatmeal,  cheeses, and  cinnamon in a sauté pan to form crepe filling. Using low heat, cook mixture until apples are tender. The components of this mixture can be prepared a day before.

  5. When ready, divide filling among the four crepes by placing it in a line along the center of each crepe. Fold over the sides to make a tri-fold. Serve immediately, two crepes per plate. If you want to be precise, you can weigh each portion.

    Tofu-veggie stir fry

    • 1 1/2 tsps Olive Oil – divided
    • 1/2 tsp or more white miso
    • 1/8 tsp Celery salt
    • 6 oz Extra firm tofu or equivalent tempeh
    • 1 cup Mushrooms – sliced
    • 1/3 cup Onion – thinly sliced
    • 1 cup Zucchini – sliced
    • 3/4 cup Bean sprouts
    • 1/2 cup Red bell pepper or peas/carrot – diced
    • 1/2 cup Celery – chopped
    • 1/2 cup Radishes – sliced
    • 1 tsp Ginger root – grated
    • 1 cup Water – divided
    • 1 tbsp Soy sauce
    • 1 tsp Cornstarch
    • 1 tbsp Cider vinegar
    • 1/4 tsp Chili powder
    • 2 tblsps fresh squeezed lemon juice – juice of 1/2 lemon


    In a medium sauté pan, heat oil. Stir in Worcestershire sauce and celery salt. Add tofu and stir fry until browned and crusted on all sides. In another nonstick sauté pan, cook vegetables in remaining oil until tender, then add 1/2 cup water and cover to steam. In saucepan, add 1/2 cup water, soy sauce, spices, and cornstarch (mix cornstarch with water to dissolve it before adding to saucepan). Heat sauce to a light boil while constantly stirring and add diced tofu to sauce and heat. Add tofu and sauce to vegetables, stir, and simmer for 2 to 3 minutes. Place on a large dinner plate and serve.

Post 51:The Diabetes Quiz via Jacob Richman Winter and Kasha Soup.


Hi Everyone! So you think that you know all the nitty gritty of Diabetes? Check out The Diabetes Quiz via Jacob Richman
It is a free educational website to help you learn about diabetes.
There are 400 multiple choice questions about diabetes basics,
diet and nutrition, fitness and exercise, stress and relaxation,
and statistics.All questions include the source of the question and answer.
You can share the entire site or individual questions via the
social media buttons on each page.
For teachers, there is a print function to create and print offline quizzes.Please share this educational resource.
If you have a website with educational links, please consider adding this site to your links.
Thank you!

Have a good day,
Jacob Richman

carved vegetables, delight for the eye and tongue

Kasha Soup!

After about a week in Ukraine the kasha (Yiddish word for question) is what’s for breakfast? And the answer to the question: Kasha.  Kasha is buckwheat in English and it is NOT a grain.  There are five grains and this is not one of them. (Grains: wheat, barley, rye, spelt and oats)

So kasha soup is the recipe I share below.  I created it for the beginning of the winter, when a warm meal in the afternoon or evening needs something cozy in the belly.

Those eating this soup have asked why it is so delicious.  I will give you the recipe and the many ingredients will tell you the reason: just a lot of flavor from the many vegetables and kasha is toasty good.



1 T. oil

2 cups Kasha (we buy the vacuum packed kasha, which is bug-free)

8 cups water

parsley (1/2 package of checked parsley/6 ounces)(We buy the checked herbs from bug-free companies supervised by Orthodox Jewish rabbis.)  (Wash with water and a drop of soap, then rinse well the parsley to help.)

1 small onion

1 parsnip (peel, and cut in finger size pieces)

1 Kholrabi

2 carrots (peel and cut in chunks)

1 sweet potato (peel and cut in round ring chunks)

1/2 teaspoon  Cayenne pepper powder

Himalayan salt        optional (1 teaspoon)

4 mushrooms (slice in halves)

Directions:  Put pot on flame and add oil and heat up oil, then add sliced onions  (carefully add, don’t get splattered with hot oil).  Shake pot with lid on for onions to saute slightly on all sides.  Add water and all ingredients BUT NOT the kasha yet.  When the water brew boils, add the KASHA.  Cook until the sweet potato is fork tender.  Serves about 7 portions.  This ‘perfumes’ the house with that round smell of the kasha.



Post 48: Carrot photo and facts from Chubeza, Gelatin in the diet via a refreshing taste of the tropics, a creamy coconut pudding complemented by chunks of fresh, sweet mango and crunchy crumbs: Possible but most likely no need for Vitamin Supplements for vegetarians by Dr. Joel Kahn Vitamin B12, Vitamin D3, L-carnitine, and Taurene

We are in the middle of a storm and I am writing about chilled desserts? It’s time to stretch our staples and not be careless. Who knows when trucks will barrel into Jerusalem with fresh produce. So much will be lost due to freezing temperatures!

 Carrot Tips

– To store carrots, remove the green leaves, otherwise they will draw water from the root and cause it to shrivel.

– Carrots should be stored in the coldest place in the refrigerator, in a plastic bag or in the vegetable drawer.

– The carrot is best unpeeled. You can lightly scrape the peeling, or not at all. The peeling is tasty and nutritious.

– Like the tomato, a cooked carrot is more nutritious and healthier than a raw carrot. The level of vitamin A rises as the cooking breaks down the cell walls. It is best to cook carrots in a small amount of water, so the vitamins are not dissipated in the cooking liquid.

– Adding a small amount of oil to the cooking liquid will increase the absorption of antioxidants.

– It is recommended to combine carrots with foods containing vitamin E, like peanuts, pumpkins, leafy vegetables and whole grains.


Welcome back, good rain from last week. We’re getting continued plentiful rains,  an over the top storm, and a blessed and good winter to us all!

I just discovered a way to help if one has on and off stomach ills; adding vegetable gelatin to the diet: THE SIMPLEST WAY: boil up fruit juice and add agar agar flacks. Stir until resolved! Look at the following recipes for some good ideas. Agar agar is also used to make kanten desserts.

The Meals That Heal Inflammation Berry Pie Recipe


All berries are loaded with salicylic acid, the same heart disease fighter found in aspirin. Berries also contain pigments that make their beautiful blue and red hues are good for your health. Berries contain phytochemicals and flavonoids that may help to reduce your risk of several types of cancers. Cranberries and blueberries contain a substance that may prevent bladder infections. Blueberries and raspberries also contain lutein, which is important for healthy vision.

Ingredients Of The Crust:

2 1/2 cups            pecans or walnuts

1/2 tsp.                cinnamon

pinch of salt

2.5 tbs                  honey

1 tsp                     pure vanilla extract

Ingredients Of The Pie:

2 cups                   water

50 mL                   agar agar  flakes (found in a health food store)

3 oz                       honey

1.5 tsp                   PGX (or another brand of Konjac Root of your choice) I left this out.

1 tsp                      cinnamon

pinch of sea salt

1.5 cups                 frozen wild blueberries

1.5 cups                 frozen raspberries (processed in a food processer)

Note: It is important that the berries are small or the agar agar and PGX will simply create a jelly mold around the berries. When the berries are small they mix with the agar agar and PGX to create a jam filling for the pie. For the raspberries, whisk them in a food processor using the pulsing feature until they are broken into very small pieces. Raspberries naturally form small piece when they are whisked frozen.


Prepare Crust First So It Is Ready To Receive The Berry Mixture:

1. Put pecans/walnuts in a food processor and whisk until it becomes a fine meal. Add honey, sat and cinnamon and remix.

2. Press pecan/walnut mixture into a 10 inch pie plate.

Then Prepare The Berry Mixture:

1. Have all ingredients on hand pre-measured.

2. Bring water to a boil, whisk in agar agar, salt, cinnamon and PGX.

3. Keep whisking while cooking for 2 minutes on high boil to dissolve and blend ingredients. Look at the bottom of the pot to be sure that the flakes have dissolved.

4. Take pot off the boil and whisk in honey. I omitted this ingredient.

5. Quickly whisk in blueberries and raspberries and stir vigorously for 30 seconds.

6. Immediately pour mixture into the pecan/walnut crust or if you are making just the fruit then pour into a glass flat container and chill.

7. Top with whole fresh berries if desired.

8. Let set for 3-4 hours in the fridge before serving.

Tropical Coconut Pudding Parfait

By: Susie Fishbein of Kosher by Design cookbook series exclusively for Kolatin® Real Kosher GelatinParveMakes 4-6 servings
Hands on time: 5-10 minutes
Chill time: 3 hours  A refreshing taste of the tropics, this creamy coconut pudding is complemented by chunks of fresh, sweet mango and crunchy nut crumbs. It comes together in a flash and can be prepared up to a day before serving, so it’s the ideal dessert for dinner parties, letting you spend more time with your guests. Make sure to use perfectly ripe mangoes for maximum flavor.[print_this]


  • 1 can (13.5 -ounce) coconut milk (NOT cream of coconut), shaken & stirred
  • 3 tablespoons sugar or omit
  • 2 teaspoons unflavored Kolatin gelatin. I’m afraid not available in Israel – use agar agar
  • Pinch of fine sea salt
  • ½ cup boiling water
  • ½ teaspoon coconut extract
  • 1/3 cup sweetened flaked coconut, divided
  • 1/2 cup toasted oats/flax seed meal
  • ½ cup macadamia nuts chopped
  • 2-3 ripe mangos, peeled, pitted and cut into small chunks.

1) In a microwave-safe dish, warm the coconut milk in 30 second intervals, whisking in between, until coconut oil is dissolved and milk is completely smooth, uniform, and creamy, about 1-1 1/2 minutes.
2) In a medium bowl combine the gelatin and salt. Pour ½ cup boiling water into the mix and whisk until dissolved, about 2-3 minutes.
3) Add the warm coconut milk and coconut extract and stir until completely mixed, about 2 minutes. Stir in 1/4 cup flaked coconut. Chill 30 minutes to 1 hour, then gently stir. Chill for another 2 hours.
4) Place the oats and nuts into the bowl of a food processor fitted with a metal blade and pulse until it forms crumbs.
5) Gently stir the pudding to make it smooth and spoonable. In each of 4-6 wine glasses, place about 1½ tablespoons of the nut crumbs, and mango chunks. Top with ¼ cup coconut pudding. Repeat.
6) Garnish with remaining coconut,  crumbs and mango. Serve and enjoy immediately or chill until ready to serve, up to one day in advance.


Mango Blueberry Kanten (serves 6)

3 cups diced ripe mango
1 cup 100% white grape juice
2 tablespoons agar agar flakes (available in natural food stores)
1/2 cup frozen or fresh blueberries

In a small sauce pan, bring the white grape juice to a boil. Add the agar agar, simmer while whisking until flakes melt into the juice (about 5 minutes).

Put mango pieces and agar agar juice mixture into a blender and process until smooth. Transfer to a loaf pan (pyrex or ceramic is best). Add blueberries and smooth out by gently pounding loaf pan on the counter. This will help remove any air bubbles. Store in the refrigerator and let set for at least 4 hours. Gently unmold onto a platter or serve straight out of the dish.

mango blueberry agar agar bite

4 Vitamins Every Vegetarian Should Consider Taking

Thought experiment: Say you’re trying to eat right. Say you’re succeeding so well that your breakfast, lunch, and dinner plates all look like rainbows, bursting with whole food, plant-based choices. In that case, why would you ever consider also taking vitamins?

It’s a hypothetical question that I’m frequently asked, and—believe it or not—I’ll often start my answer by pointing to a 1936 U.S. Senate report. “Ninety-nine percent of the American people are deficient in minerals and a marked deficiency in any one of the more important minerals actually results in disease,” it reads. Sure, we’ve come a long way in the past 80 years, but a lot of that progress has been in the wrong direction, thanks to the introduction of fast foods, GMO products, and major changes in farming techniques.

Case-in-point: A medium-sized red apple you might buy at any major supermarket has on average 85 percent less magnesium than 75 years ago. Iron levels have dropped in spinach by over 35 percent in the last 20 years. The quality of soil used in conventional farming has deteriorated significantly since World War II. All of this is why, unless you’re eating all organic, all the time, taking a vitamin packed with natural sources of minerals including magnesium may be wise.

Supplements are smart for other reasons, too. While I firmly believe that 100 percent plant-based, whole food menus are the healthiest overall, cutting down on animal products can make it tougher to get some key nutrients.

Here, I’ve listed Dr.Joel’s  four supplements and his commentary. However, there is  a lot of research absolutely denying the benefits of these supplements. Then the decision is up to you and your doctor if they might help you. The internet has much information and one must sift through claims.

Vitamin B12: Important to brain, nerve, and hematologic health, this energy-boosting nutrient is a factor in a key process called methylation. Because animal products are much richer in B12 than are plant ones, I typically tell my vegan and vegetarian patients to take about 2,500 mg of Vitamin B12 once a week, ideally in liquid, sublingual, or chewable form for better absorption. (You can also take 500 mg daily if that schedule works better for you.)

L-carnitine: This amino acid plays an important role in shuttling fatty acids across membranes to help fuel energy production. Because L-carnitine is found mainly in meat, vegetarians generally have lower levels of it in their muscles. For this reason, Dr. Kahn often recommends that vegans supplement with 500 mg a day, particularly for those who exercise a lot or who have heart disease. The bottle has cautions agains takng this supplement for pregnant or nursing mothers. Wisdom has it not to take this at all.

Taurene: Unless you’re an avid reader of energy drink labels, taurine’s probably something you haven’t heard much about. Yet it’s the most abundant amino acid in the body and important to everything from cardiac health and immune system function to electrolyte balance, insulin action, and hearing. It’s also a challenge for vegans to get, since it’s typically found in meat and seafood. My prescription? I generally suggest 1,000 mg a day for someone who’s healthy and diabetes and heart disease-free. I am still checking this one out. It attracted me because there was a claim that it helps hearing.

Vitamin D3: Vitamin D has long been known to promote bone health, but now it’s proving to be essential to many more important functions, such as helping with blood pressure and blood glucose control, supporting the heart and the brain, and even enhancing mood. Direct sunshine on exposed skin for 20 to 30 minutes a day can often do the trick, but winter months and office jobs make that tough to achieve in the real world. Routinely, 80-90 percent of my patients test low for this important nutrient. To bring them up to speed, I recommend between 2,000 and 4,000 IU of D3 each day. (Sometimes this is derived from animal sources such as lanolin, so if you’re vegan, check the label.)

Scientific research has shown that plant-based, whole food, vegan diets reduce the risk of obesity, dementia, diabetes mellitus, heart disease, cancer, and much, much more. Incredible, right? To bring us back to that first hypothetical scenario, here’s the rest of Dr. Kahn’s answer: When you’re doing so much good, take the extra step and get yourself to great with a few well-chosen, high-quality supplements as described above.

Not sure about any of the above. Would like to know if any of my readers have positive reactions to any of the above supplements.

Post 49: How a dear friend got home to Har Nof in the storm today; Warming Macrobiotic soybean burgers-not that awful texturized protein

I don’t know how you spent the hours before the January 7th 2015 storm hit Jerusalem. My regular Shiur with my daughter, Yehudis Golshevsky, took place as usual from 8:45 until 11:00 A.M.

Students kept checking the windows for signs of flakes. When the class concluded a bunch of us wandered into the matnas Lev Ha’Ir to pick up a supply of household salt to sprinkle on our  sidewalks.

I smugly opened our door. Let’s see. At about 2:00PM the storm struck. It was preceded by thunder and then a wall of ice descended vertically. Extraordinary.
At the same time my doorbell rang and in walked my friend who in an earlier life-time lived in New Jersey. She arrived via the regular bus. She was covered with ice crystals.

Should she stay? Then we called her teacher and together they decided to cancel the meeting. I gently encouraged her to catch that bus, “hail it down”.

Here’s her story of Wednesday January 7th 2015:

“I walked over to King George and Jaffo and got the light rail to Kiryat Moshe and then walked home for a while and then a bus was coming by, so I rushed to the bus and took it.  It was a bus that never goes on this route, but did so due to the fact that it was the last run and the driver was just going anywhere to get to the bus parking lot.  The driver told me he was going to the bus parking lot and he was more than happy to help me–it is only 3 blocks from my home. Got home and was glad I was safe.”

So anyone  who was on the streets  after 2:00PM today was stranded. Or maybe there was a slim chance, that you’d catch at ride. Buses did run to Gilo.
I’m no longer smug but snug at home. The storm is causing cascading ice at 10:00PM -relentlessly. The trissim are pulled down. Last year the side one was pulled off and crashed to the ground. No windows except for a few to peer out at the storm. A really tight ship.
Macrobiotic Soybean Hamburger Patties

Macrobiotic Soybean Hamburger Patties

I thought of this when the craving for hamburger patties struck. What is a good substitute on a macrobiotic diet? Since this hamburger patty is seasoned quite lightly, it actually has the natural flavor of soybeans to it. It might be good to serve with a mushroom sauce.

Ingredients serves 2

500  grams parboiled soybeans/very soft or tempeh steamed in a double boiler over broth consisting of half the vegetables in the recipe.
3 onions
2 grated carrots
2 stalks celery sliced small
2 tablespoons flax meal plus 2 Tablespoons buckwheat flour/adzuki bean flour
2 tablespoons  ground almonds
1 tablespoons oil
white bean miso
  1. Directions:

    Soybeans take a long time to prepare. They should be soaked in the same way that sprouts are treated-  soaked over several days and then cooked in a pressure cooker with Kombu for 35-55 minutes, over a heat defuser.

    Good Idea: make extra soybeans and have for several portions for soup and a mixed soy bean/adzuki bean chumus. If using tempeh, it should be steamed in a double boiler with grated carrots, celery and stock in the lower container (using half the vegetables listed in the recipe)

    For the burgers, mince the remaining onions, carrots and celery and sauté in an oiled frying pan until the onion has wilted.

  2. Add all of the ingredients and use a pestle, etc, to mash them up while mixing or mix with an immersion blender very briefly. Add white bean miso to taste.

  3. Once the soybeans have been generally mashed up, make your hamburger patties and cook both sides in an oiled frying pan until browned 180 or bake on a baking paper at 180 C.

  4. Once both sides have been browned, place in a glass baking dish. Add 4 tablespoons or more of broth from the  steamed tempeh or water (not listed); cover with a lid, and steam cook for 3 minutes. Then you’re done!

Post 47: How to Descale and Clean an Electric Kettle from Top Cleaning Secrets: Cauliflower Soup from Healthy Blender recipes:

A friend gave me a real challenge-a Graetz Kum Kum in the worst shape possible.  Here’s the lowdown on ridding lime scale to prevalent in Israel:

How to Descale and Clean an Electric Kettle

Steps for cleaning

  1. Fill the kettle up to half or three quarters level with equal parts of water and white vinegar. I am using the pink kind.
  2. Bring the solution to a boil.
  3. Turn off the kettle and remove its power cord plug from the wall outlet.
  4. Let the vinegar-water mix sit in the kettle for 15-20 minutes. Now, throw the water away and rinse the equipment.
    You may have to rinse several times to make sure there is no trace of vinegar remaining in the kettle. You shall be amazed to find that you have gotten rid of the chunks of lime scale so easily.
  5. Wipe the inside of the kettle with a clean cloth and leave it to dry completely.
  6. After drying, you can again boil water in the kettle and discard it to remove possible remaining aftertaste left after cleaning.

In case there is a lingering vinegar smell then you can boil water in the kettle a few times. If there is a lot of scaling to be removed, you may use a stronger vinegar mixture and leave it in the kettle for an hour, or even overnight.

Plus, you can scrub the inside of the kettle with a non-metallic pad, carefully avoiding the heating element (built into the bottom).

There are certain manufacturers that explicitly warn against the use of vinegar for cleaning their products. In such cases, you can fill your kettle with water, squeeze a lemon in it and put slices of the same lemon in the solution.

With lemon

Boil this water and leave it in the kettle for about an hour. Pour out the water and rinse the kettle. When the kettle has cooled, sprinkle a little baking soda at the bottom and wipe it with a clean piece of cloth. Finally, rinse it thoroughly with cold water.

Alternatively, you can put a teaspoon of baking soda and some water in the kettle and boil the solution to remove scaling. Citric acid is also considered good for getting rid of the kettle furring.

As for the cleaning the outside of the kettle, you can use any dishwashing liquid and wipe it with a clean damp cloth. While cleaning the outside, try not to scratch the finish, though. To make a stainless steel electric kettle shiny, put a little olive oil on a cloth and rub it on the outside of the kettle.

Additional Tips

  • People tend to leave extra water in the kettle after use but this is not a good practice as standing water can leave more mineral deposits in it. Thus, make sure you empty your electric kettle thoroughly after every use. It is best to boil only the amount of water you require.
  • To prevent or at least slow down the buildup of yucky mineral deposits in your kettle, consider using a limescale catcher.
  • You should clean your electric kettle exterior at least once a week and descale the interior about once a month or every few months, depending on your frequency of use.
  • As the heating element of the kettle is present at the bottom, do not immerse it in water.

Vegan Cream Of Cauliflower SoupHealthy Blender’s  Recipe: Creamy of Cauliflower Soup

  • 2 tablespoons Olive Oil
  • 2 teaspoons chopped garlic (about 2 cloves), plus more to taste
  • 2 cups (200g) chopped leeks (white parts only, from 2 or 3 leeks)
  • Sea salt
  • 1 head cauliflower, chopped
  • 7 cups (1.65l) vegetable broth
  • 1/4 cup (35g) raw unsalted cashews or 1/4 cup (35g) blanched slivered raw almonds, soaked
  • 3 tablespoons chopped chives or a grating of nutmeg (optional; choose one, not both), to garnish
  1. In a large saucepan, heat the oil over medium heat and sauté the garlic, leeks, and 1/4 teaspoon of salt for about 3 minutes, until the vegetables are soft.
  2. Add the cauliflower and sauté for another minute.
  3. Add the vegetable broth, increase the heat to high, and bring just to a boil. Reduce the heat to medium and simmer for about 30 minutes, until the cauliflower is com- pletely tender. Stir the mix periodically and mash the cauliflower with a wooden spoon.
  4. Remove the saucepan from the heat and allow the soup to cool slightly; stir in the nuts.
  5. Drain out the clear liquid-It will be about 2 quarts. It’s perfect to use as a stock cook grains or beans.
  6. While the soup is in the pot use an immersion blender and stop just short of pureeing moving the hand blender in and out of the pot, until smooth and creamy.
  7. Return the soup to the saucepan and warm it over low heat. Stir in salt to taste. I added two Umboshi plums while blending.
  8. To serve, ladle the soup into bowls and garnish with either chopped chives or grated nutmeg.

Serves 6 as a starter, 4 as a main: I doubled this recipe for a crowd!

Post 46: We can leave juice, wine oil etc. bottles to recycle at the health food store Nizit Ha Duv Duvanim in Gvat Shaul : Awareness as defined by macrobiotics: Yin and Yang foods by kijimunas-kitchen, Combination of two recipes to make a healthy puff pastry (occasional use)


Information: Just learned that one may leave juice, wine oil etc. any recyclable glass at the health food store Nizit Ha Duv Duvanim in Gvat Shaul.

Thanks to Leslie Anne Ashburn via Klara LeVine  for posting the following discussion of Yin and Yang conditions to Macrolovers Jerusalem Macrolover’s Library.

(I’ve included two puff pastry recipes. The second is more in line with whole grains. Pastry dough in and of itself is not macrobioic. However, I try to get close to considering the dough macrobiotic by using minimally processed ingredients. Obviously, it’s meant for occasional use, which means freeze the dough in small amounts. You make less and then you’ll eat less.)

From Leslie Anne Ashburn  and Klara LeVine:

Being aware of the connections between food and our emotions is quite an eye opener. Sometimes we forget in our search for health, that it’s not just the physical body that’s in need of good balanced food. Btw, I consider food more than just what’s on the table, anything we take in, like good friends, good thoughts, good deeds, kindness and also what we keep out, the opposite of above and tensions, dishonesty, and an overwhelming schedule.

Yin Mental Disorders result from over-consumption of sugar and other sweeteners, fruits, fruit juice – all the sweet mood elevators and alcohol.

1. General mental fatigue, which manifests as complaining and as gradual loss of clear thinking and behavior.

2. Feeling of melancholy gradual loss of ambition, and self-
confidence; the beginning of forgetfulness and vague memory.

3. Emotional irritability and fear, prevailing depression; a
defensive attitude.

4. Suspicion and skepticism, misconceptions and misinterpretations,
general attitude of retreating from life.

5. Discrimination and prejudice based upon an inferiority complex.

6. Loss of self-discipline; chaos in thinking and attitude;
schizophrenic symptoms.

7. Yin arrogance characterized by total inability to adapt to the
environment and the creation of a world of fantasy and illusion.

Yang Mental Disorders result from over-consumption of meat, eggs, poultry, cheese, and other hard dairy food, other animal quality food, salt, baked and burnt food, and other extreme yang substances, as well as insufficient liquid intake, produce:

1. General mental fatigue, which manifests as frequent changing of
the mind and gradual loss of steadiness in mind and attitude. And so on.

2. Beginning of rigidity, gradually developing into stubbornness and insistent attention to trivial matters.

3. Excitability, short temper, prevailing discontent, and an
offensive attitude.

4. Conceptualization, leading to adherence to various “isms” and
delusional beliefs.

5. Discrimination and prejudice against others based upon a
superiority complex.

6. Exclusive indoctrination, egocentric thinking and attitude, and
paranoid symptoms.

7. Yang arrogance characterized by total inability to accept others
and self-righteous attempts to control or coerce others.

Healthy conditions of the liver and gall bladder are connected with
patience and endurance, while unhealthy conditions produce short
temper and anger.

Healthy conditions of the heart and small intestine are connected
with gentleness, tranquility, intuitive comprehension, spiritual
oneness, and merry, humorous expression, while unhealthy conditions
produce separateness, excitement, and excessive laughter.

Healthy conditions of the spleen, pancreas, and stomach, are
connected with sympathy, wisdom, consideration, and understanding,
while unhealthy conditions produce irritability, skepticism,
criticism, and worry.

Healthy conditions of the lungs and large intestine are connected
with a feeling of happiness, security, and wholeness, while unhealthy conditions produce sadness, depression, and melancholy.

Healthy conditions of the kidneys and bladder are connected with
confidence, courage and inspiration while their unhealthy conditions
produce fear, lack of self-esteem, and hopelessness. There is an abundance of statements and might I add, emphatically stated, poor diet causes mental problems.

Let’s try to keep these 5 “H” states in our focus.


yin yang in foods from kijimunas-kitchen

In Chinese philosophy, the concept of yin yang is used to describe how polar, interconnected and interdependent or seemingly contrary forces manifest in the biological world, and how they cause each other to happen in succession. The concept lies at the origins of many branches of classical Chinese science and philosophy, as well as being a primary guideline of traditional Chinese medicine.

Yin yang dualities only exist in relation to each other. Everything has both yin and yang aspects, but either of these aspects may manifest more strongly in particular objects, and may ebb and flow over time. Many natural complementary opposites—e.g. dark and light, female and male, low and high, cold and hot— are thought of as occurrences of yin and yang (respectively).

It is important to see that yin yang dualities do not account for good / bad distinctions or other dichotomous moral judgements. Most contrary, yin yang account for the idea and importance of balance.

Under the philosophy of letting food be your medicine, yin yang dualities and the importance of their balance, have been adopted by plenty of diets and nutritherapies around the world.

There are foods predominantly yin or yang, and foods containing both yin yang forces in quite a balanced way. In simple terms, yin is expansive, cool, moistening, light and upward growing. Yang is contractive, warm, drying, compact and downward growing. The ideal diet should contemplate a balance of these two energies. However, one should always have present that all foods share the presence of yin yang forces, usually one force predominating.

Yin foods (simplistically, most vegetables and fruits, sweets, stimulant drinks and water) are cooling to the body and turn down the internal thermostat. Yang foods (simplistically, salty foods, seaweeds, fish and meat with their concentrated protein) are heating.

Cooking food methods are also of great significance regarding yin yang balance. Quick cooking (light sautéing, rapid stir-fry, steaming) is a yin method, the end outcome is food that is still crisp and intact. Long cooking (baking, stewing, roasting and braising) are yang methods, the end outcome is concentrated foods that tend to have merging flavours and textures.

Seasons are definitively important to fine-tune one’s diet balance. A very yang season –summer– will ask for a more yin diet, with fresher and moist foods cooked in a lighter way or raw. A very yin season –winter– will ask for a more yang diet, with denser and dried foods cooked using longer methods or baked.

A list follows as a basic guideline to yin yang in foods, from foods with a stronger predominance of yin to a stronger predominance of yang. Ideally, one would like to choose foods from the middle range list to keep a balanced diet. The highlighted red are no-nos for macrobiotic diet.

Alcohol, sugars, coffee / spices / chocolate / caffeinated or stimulant teas, tropical fruits and juices, fats and oils, nightshade vegetables (potatoes, tomatoes, peppers, aubergine), fresh and soft dairy products (milk, fresh goat cheese).

Balanced / neutral foods
Temperate fruits (apples, pears, berries, stone fruits), aged miso, nuts, leafy green vegetables, round vegetables, beans / tofu / tempeh, root vegetables, sea vegetables, whole grains, fish.

Poultry,  miso / tamari / shoyu, salty and aged cheeses, read meat / eggs, caviar, sea salt.

The balanced neutral should be our diet mainstay.

If you should need a pastry recipe, the following is adapted for macrobiotic eaters by eliminating the sugar and margarine and using toffuti cream cheese/silken tofu/toffuti sour cream. Now I have a vegan butter recipe tht I am sharing with you (Post 45). I resorted to making my own pastry recipe because there is no whole grain prepared frozen pastry with a good hechshir on the market.

I also have a tub and a half of the non-dairy sour cream in the fridge. This pastry will come out stiff. The way to improve the flexibility is to add ground nuts to the flour mixture.


  • 2 sticks (8oz) margarine, cold from freezer  or toffuti cream cheese blended with tofu. Best substitute is the vegan butter substitute described in Post 45.
  • 2 cups of all purpose flour for dough and some more for dusting
  • 2/3 cups of cold water
  • 1 tsp of sugar
  • 1/4 tsp of salt

How to prepare, step-by-step 2 pastry recipes. The first shows more photos:

  1. Prepare ingredients: margarine or substitute should be cold, so should be water:
    Puff Pastry Dough (Faster Variant): Step 1
  2. Dilute salt and substitute for sugar like maple syrup or omit sugar, with water, set aside:
    Puff Pastry Dough (Faster Variant): Step 2
  3. Pour 2 cups of whole grain flour into shallow wide mixing bowl:
    Puff Pastry Dough (Faster Variant): Step 3
  4. Chop margarine sticks or substitute vegan butter  into smaller pieces to the bowl:
    Puff Pastry Dough (Faster Variant): Step 4
  5. Using pair of dull knifes or a fork (like me) mash/cut vegan butter into smaller pieces allowing them to get coated by the flour in the same time. You goal is to get pieces about pie size big, evenly covered with flour:
    Puff Pastry Dough (Faster Variant): Step 5
  6. Add water mixed with salt and maple syrup:
    Puff Pastry Dough (Faster Variant): Step 6
  7. Mix with fork:
    Puff Pastry Dough (Faster Variant): Step 7
  8. And then form cohesive ball of dough:
    Puff Pastry Dough (Faster Variant): Step 8
  9. Cover bowl with food wrap and put it to the fridge for at least 3 hours (you can leave it there overnight): I do this in the food processor.
    Puff Pastry Dough (Faster Variant): Step 9
  10. After dough cooled down, turn it over wooden board dusted with flour, knead with few strokes and then roll thin with rolling pin dusted with flour (don’t care about shape, you can make it more square later in the process): I roll out on a silicon sheet
    Puff Pastry Dough (Faster Variant): Step 10
  11. Fold dough in thirds along the long side, then fold in half to the center:
    Fold one third to the centerThen another third from another sideThen another third from another side
  12. Roll the formed dough envelope thin, dust with flour lightly and fold it the same way again:
    Roll doughFold thirdsForm dough envelope
  13. Roll the dough again, at this point it is ready to be used:
    Puff Pastry Dough (Faster Variant): Step 13
  14. But if you don’t plan to use it right away, fold it again, put into a freezer bag and store in freezer until needed:
    Puff Pastry Dough (Faster Variant): Step 14

    I have included a second Whole Wheat Puff Pastry Recipe From Annie’s Eats
  15. Makes 3 and 3/4 lbs. dough



    • 3 cups (10 1/8 oz.) whole wheat pastry flour
    • 3 cups (12 ¾ oz.) bread flour
    • 2 tbsp. (½ oz.) nonfat dry milk or use almond power
    • 4 tbsp. (2 oz.) chilled unsalted butter-cut into small pieces-use half margarine and half tofu sour cream or vegan butter substitute described in post 45.
    • 2 tsp. salt or less
    • 1 and 1/2 cups plus 2 tbsp. (13 oz.) water (+ more if necessary)
    • Unbleached all-purpose flour, for dusting the work surface

    Butter Square-

    • 2 cups (or 1 lb.) unsalted butter, softened but not warm or equivalent toffuti sour cream/margarine or vegan butter
    • 1/3 cup (1 1/8 oz.) whole wheat pastry flour

    Preparation: The section in red differs from the earlier recipe due to the use of whole grain flour.

    • In an electric mixer combine flours and dry milk (or whisk by hand)/nut powder
    • Add in the cut up cold butter/tofutti/margarine and either mix in with the stand mixer or use a pastry blender (or even just your fingers) until the mixture resembles coarse crumbs and the pieces of butter are pea sized.
    • Combine the salt and water. Gently mix the water into the flour mixture until a dough comes together. (I had to add some extra water.)
    • Knead the dough on a lightly floured surface until smooth and a little bit springy (for a couple minutes)–try to use as little extra flour as possible to avoid messing with the texture. Dough may seem extra wet/tacky at first, that’s fine. Pat dough into a 1 inch thick square and wrap in plastic wrap. Refrigerate  at least 1 hour.
    • To make the butter square combine the butter/tofu cream cheese and flour and mix until smooth with no lumps (make sure to learn from my mistake and have the butter properly softened or else this will be difficult).
    • Lightly flour a piece of plastic wrap or wax paper and add the butter mixture. Spread it out into an 8″x8″ square. Cover and place on a flat surface in the refrigerator to chill for a minimum of 30 minutes.
    • Remove the refrigerated dough and place on a lightly floured work surface. Roll into a 12 in. square. Place the chilled butter square on top of the dough at a 45 degree angle (a point will be facing you).
    • Pull the flaps of each corner of the dough over the butter square, meeting in the middle (pictured above). Pinch and seal the edges (moisten if necessary).
    • Lightly sprinkle some flour on top of the dough, then turn over and gently roll into a 10″x 20″ rectangle. (checking the underside frequently to make sure it’s not sticking and add flour if needed).
    • Brush excess flour off the dough and fold one third of the dough over and then cover with another third (like folding a business letter), line the edges up carefully.—this is the first “turn.”
    • If the dough is still fairly chilled (which it should be unless your kitchen is very warm), repeat the process (roll out into a 10×20 rectangle, fold into thirds)–if it’s too warm chill for 20 minutes and then do the 2nd turn.
    • Repeat this 4 more times-you’ll be doing a total of 6 turns. Between each set you’ll need to re-wrap in plastic wrap and chill the dough for at least 1 hour. (So, generally, you would do 2 turns, chill an hour, 2 more turns, chill an hour, and then do the final 2 turns.) Divide into 3 or 4 equal pieces ( divided into thirds but fourths would probably be closer to the amount in store bought packages), wrap in plastic wrap, and chill for at least 1 day in the refrigerator before using. If you won’t be using within 2 days, store in the freezer (let thaw in the refrigerator for about 1 day before you’re ready to use it.)