Category Archives: Meatless Mondays

Easy to follow vegetarian recipes for health and well-being. Start by not eating meat one day a week.

Punjabi-Style Cabbage with Spices

Fermented – Vegan

punjabi style cabbage
This Punjabi-Style Cabbage is an easy cabbage recipe that infuses your meal with the flavors of Punjab, a region in India. It can be made in the slow cooker, but when sauteed on the stove top it only takes about five minutes to throw together! Most Indian food recipes require a lot of preparation, but not this one – with a few spices such as turmeric and cumin, plain cabbage is transformed into an exotic new dish. Recipes with turmeric are also beneficial for your health, as turmeric is an amazing spice that helps prevent a number of ailments.
If you’ve never tried Punjabi food, this is a great starting point!

One of the first times I made this dish everyone went crazy stuffing it in a roti like a taco. This is a delicious, easy recipe that will make cooking dinner fun. The dish is traditionally made on the stove top.

Ingredients Needed…

  • 3 tablespoons (45 ml) olive oil
  • 1 tablespoon cumin seeds
  • 1 teaspoon turmeric powder (see Notes)
  • ½ yellow or red onion, peeled and diced (½ cup/75 g)
  • 1 (1 inch/2.5-cm) piece ginger root, peeled and grated or minced
  • 6 cloves garlic, peeled and minced
  • 1 medium potato, peeled and diced (1 cup /150 g)
  • 1 medium head white cabbage, outer leaves removed and finely shredded (about 8 cups/560 g)
  • 1 cup (145 g) peas, fresh or frozen
  • 1 green Thai, Serrano, or cayenne chili, stem removed, chopped
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground black pepper
  • ½ teaspoon red chili powder or cayenne
  • 1½ teaspoons sea salt

punjabi style cabbage

– First we will start by fermenting the cabbage.  Just like making kraut, start by preparing the cabbage and adding salt to make a 2% brine.  Allow to set at room temperature for a day to 3 days, or until bubbles start to form.  You can use already made kimchi or sauerkraut if you like.
– In a deep, heavy pan, heat the oil over medium-high heat.  Add the cumin, coriander, black pepper corns, and turmeric and cook until the seeds sizzle, about 30 seconds.
– Add the onion, ginger root, and garlic and cook for 2 minutes, stirring occasionally to prevent sticking.
– Add the potato. Cook for 2 minutes, until soft.
– Add the peas, chili, and red chili powder, and salt.

– Turn the heat to low and partially cover the pan.  Cook 8 to 10 minutes, some like to cook it a little longer.  Allow to cool to room temperature, then add the cabbage to maintain the fermented probiotics.

– Add the cabbage making sure all of the cabbage is mixed well with the spices and other ingredients.

Serve over rice, in a roti, or with naan bread.



Nasu no Mizure Itame – Japanese Eggplant in Miso/Soy Sauce

This sweetened miso and eggplant stir-fry is great with a simple bowl of steamed rice!
A quick and easy dish, that is nice and healthy.

miso eggplant
Vegan – Veggie – Cultured


1 cup Dashi of 9 kinds of vegetables, no fish. Start with kombu seaweed, onions/scallions, garlic, carrots, and other veggies to your liking.
1 tbsp organic aka-miso/RED miso
1-2 tbsp organic soy sauce
2 tbsp sake
2 tbsp sugar or mirin
2 tbsp organic sesame oil
1 tbsp grated ginger
1/2 cup radish, daikon, Julienned
5 tbsp vegetable/cooking oil of your choice
4-5 long Japanese eggplant, cut long ways, then into 1 inch pieces


Try to use as many organic ingredients you can buy/find…the taste and flavor will be stronger.  Start by combining the miso, soy sauce, sake, and sugar until dissolved and smooth.

Fry the ginger in the sesame oil for a few seconds, just to flavour the pan/wok.  Remove and set aside.

Add the vegetable oil and then the eggplant.   Fry until soft and golden.  Then add the ginger and daikon, stirring for 2 minutes. Remove from heat.  Add the miso mixture, tossing to coat each piece evenly.

If you prefer it saltier or sweeter, simply add more miso or sugar.

Alternatively, eliminate everything but the miso sauce and eggplant. Slice the eggplant into disks and deep fry it, then simply pour the miso sauce over it.

Garnish with finely sliced green onion and serve hot.



Quick and Easy Japanese Condiments

miso eggplant
These condiment sides are a great way to enhance a meal or dish.  Very easy to make and uses only a few ingredients.  The Japanese use many of these condiment sides every day and most contain minerals and micro-nutrients that normal
salt and pepper cannot compare.


Seaweed Furikake (Nori Fumi Furikake)

Nori Fumi
In Japan, Furikake is a popular table seasoning that comes in a variety of flavors.
Nori fumi furikake, meaning seaweed flavored furikake, is a very popular flavor, and for good reason! It’s a classic combination used on plain rice, for a cheap meal.  Just a sprinkle gives the perfect boost of flavor for rice, noodles, soup, or other dishes!

How to use furikake besides adding to white rice?  Try using Japanese furikake with any recipe that calls for shredded nori on top.


  • 1/4 cup white sesame seeds
  • 1/4 cup black sesame seeds
  • 2 sheets nori seaweed
  • 1 teaspoon sea salt
  • 1 teaspoon sugar


– Start by grinding the black and white sesame seeds.  Add the sea salt and sugar, grind until texture is correct.
– Next, toast the nori over an open flame for a few seconds, if not already toasted.

nori seaweed
Cut nori sheet into long thin strips.  Now layer several strips and fold over 2 or 3 times.  Cut the folded nori into very tiny strips.  For better looks, cut the nori into very small pieces vs. grinding/blending them up.

Shichimi Togarashi, Japanese Seven Spice

Shichimi Togarashi
Shichimi Togarashi

With the expanding appreciation of Japanese cuisine here in this country, there is a need to incorporate the seasonings needed to create and enhance them as well.  This seasoning is popular in Japan and used to add both heat and flavor to dishes such as soba noodles, udon, beef tataki, jasmine rice. The heat of this seasoning, unknown in most Japanese cuisine, is just a little.  So there is just a hint.  Hand mixed from orange peel, black, white and toasted sesame seeds, cayenne, ginger, Szechwan pepper and nori.


1/8 c – Orange/tangerine peel, dried
1/8 c – Black sesame seeds
½ c  – Toasted white sesame seeds(dehulled)
– Toasted nori – 2 sheets
– Japan or Korean chili, to taste
– 1/8 or 1/2 teaspoon – Dried ginger root
– Szechwan pepper, to taste
– Optional, one may add hemp seeds and shiso to the mix


Start by grinding the orange peel, black/white sesame seeds, ginger, pepper, and chilies.
Once your happy with the grind and flavor, next is to add the nori sheets

Toast the nori over an open flame for a few seconds, if not already toasted.
Cut nori sheet into long thin strips.  Now layer several strips and fold over 2 or 3 times.  Cut the folded nori into very tiny strips.  For better looks, cut the nori into very small pieces vs. grinding/blending them up.

Yukari Shiso Salt – Yaki Onigiri

Yukari Shiso Salt
This is very easy and no recipe is really needed…
– Shiso leaf, dried, ground
– High quality sea salt, ground

Yukari Shiso

Mix 1/3c shiso leaf with 2/3c sea salt
Place in sealed container for long term storage


japanese dashiNot really a condiment as it is used as a base, to build other flavors from.  Used in many traditional Japanese dishes for that great added layer of flavor, called umami.  Simple to make, but it adds a lot of flavor to a dish.  Vegans and veggies can just make a seaweed and veggie dashi vs. using the bonito flakes.


– 2 (4-inch) square pieces kombu
– 2 1/2 quarts water
– 1/2-ounce bonito flakes or katsuobushi, about 2 cups
Note: For vegans make a vegetable broth w/ carrots, onions, seaweeds, garlic, and shiitake mushrooms


Put the kombu in a 4-quart saucepan, cover with the water and soak for 30 minutes.

Set the saucepan over medium heat until the water reaches 150 to 160 degrees F and small bubbles appear around the sides of the pan, 9 to 10 minutes.

Remove the kombu from the pan. Increase the heat to high and bring to a boil, 5 to 6 minutes. Reduce the heat to low and add the bonito flakes. Simmer gently, stirring frequently, for 10 minutes.

Strain the liquid through a fine mesh strainer lined with muslin or several layers of cheesecloth. Reserve the bonito flakes for another use.

For long term storage, place in an airtight container in the refrigerator. Use within 1 week or freeze for up to a month.

Gari – Pickled Ginger

Mostly known for its use as a condiment in sushi dishes, it has a great sweet zingy taste.
So easy to make and will last under refrigeration for a long time.


6 ounces fresh ginger
¼ cup plus 1 Tbsp sugar
1 Tbsp sea salt
6 Tbsp plain unseasoned rice wine vinegar


– Peel ginger and slice very thin, almost see through.
– Put ginger in a bowl with
– ¼ c of sugar and 1 Tbsp salt and mix together and let sit for 30 minutes.
– Boil enough water in a pot to cover the amount of ginger and cook the now marinated ginger slices in it for 45 seconds and drain through a strainer.
– Put hot ginger slices in a jar.
– Boil the rice vinegar and sugar together and pour over the ginger.

– Let sit out on the counter for 24 hours.

– Place jars into the refrigerator and leave at least 1 week before tasting. Taste will improve with time; a month in the fridge does well.  It will keep well for 6 months.

We hope you have enjoyed learning some new recipes that will make any meal tastier no matter if you’re a vegan, veggie, or meat eater.

Many of the items can be fermented, if one likes, or ingredients can be cultured, too

Live, Grow, and Share Cultured Foods !


Cultured Cheese Stromboli – Meatless Mondays #12

What is Stromboli?

Homemade stromboli

  Stromboli, on the other hand, is more of a sandwich than a turnover, although you might mistake it easily as calzone because of their similarities in appearance. The dish, however, does not contain the sheep’s milk cheese, ricotta. Although it can be considered as an Italian dish, it was made up somewhere in the United States, although the location is not quite known, some say in Philadelphia, some say in Washington state.

The Stromboli is rolled with a stuffing of choice before cooking. You can add many different ingredients to create some great flavor profiles. Try fresh herbs, sun dried tomatoes, or wild leeks &mushrooms! Other cheeses like a mix of ricotta, aged Parmesan, and mozzarella. Stromboli is great for a lunch or as a main for dinner. Below is what you need for two different styles.

What is Needed…

Style I – Cheese and Vegetable Stromboli
• 10 ounces pizza dough
• 1⁄3 cup cultured cheese or fresh mozzarella cheese
• ½ cup sliced artichoke heart
• 3 chopped roasted red peppers
• 1⁄3 cup chopped black olives
• Herbs of choice like fresh basil, thyme, and parsley
• Salt and pepper to taste


Style II – Cheese, Spinach, and Garlic Stromboli
• 10 ounces pizza dough
• 1⁄3 cup cultured cheese or fresh mozzarella
• 1 or 2 fresh garlic cloves or fermented garlic honey cloves
     Note: If fresh garlic is too strong of flavor fry in a little olive oil before stuffing
• ½ cup chopped fresh spinach, well drained
• Salt and white pepper to taste


Have the cultured cheese ready to go a few days in advance. The cheese needs to be a ‘hard’ cheese with little moisture, so that it stays within the crust.
1. Preheat oven to 375 F.
2. Line a baking sheet with foil and brush with olive oil.

stromboli ready to roll

3. Turn out the dough onto a lightly floured surface.
4. Spread the cheese, leaving a 1-inch border.
5. Add the other veggies.
6. Roll like a jellyroll and crimp the edges.
7. Score the tops almost through and brush the top with egg white wash or olive oil for a golden top, if desired
8. Bake for 20-25 minutes or until the cheese is melted through.

Serve hot with a side of marinara sauce, if desired. Being versatile, stuff Stromboli with many different ingredients for a change from old style pizzas. For the holidays, make smaller sized Stromboli for ‘finger food’ at gatherings.

Feedback: This recipe, though simple, is delicious. Being vegan I substituted home made soy cheese for the mozzarella, and I made my own pizza dough. I also added some fresh basil leaves. Yum. This would be great made in miniature versions as finger foods for a holiday get-together.

3HO Solstice Hot Sauce – Meatless Mondays #11

Solstice Hot Sauce
By 3HO org

This is a great condiment that is used on the tantric burgers during the summer solstice.  Easy to make.  Use it during any meal for a spicy, tangy fermented sauce to bring some heat to any dish…Enjoy!
hot chilli

What is Needed…

– 3 large onions, chopped and/or diced
– ¼ cup dried crushed red chilies
– 8 ounces tamarind concentrate
– 16 ounces hot water
– 1 ½ cups sesame oil
– 1 tablespoon turmeric
– 10 whole small dried red chilies
– 2 cups apple cider vinegar


– Put the onions in a large bowl and sprinkle with the crushed chilies
– Melt tamarind concentrate in hot water
– Add sesame oil and the diluted tamarind to onions
– Sprinkle with the turmeric
– Add the whole chilies and vinegar
– Stir and cover

Now the waiting game…

– Let sit overnight or several days for the fullest flavor and mild fermentation.
– After the sauce is to your liking, in taste and flavor, store in the refrigerator.
– The sauce will keep a long time and gets better with age.

You can also blend it once finished for more of a paste consistency.

Yields about 2 quarts.
Use on veggies burgers or as a fermented condiment! Happy Culturing!


Cashew Rice with Peas – Meatless Mondays #10

This is a simple and easy to make recipe for lunch or dinner.

Start by steaming rice, Basmati rice is traditional rice from India. Basmati is imported from the east and available at all Indian grocery stores and many health food stores. Substitute with white or brown rice if needed, however, basmati rice is extra special in that it is nutritious and has very good flavor.
cashew rice

What is Needed:

– 2 to 3 cups steamed basmati rice
– ½ cup roasted cashew pieces
– ½ cup of peas
– 2 tablespoons ghee or clarified butter,
olive/coconut oil for vegan
– Pinch of turmeric powder
– Pinch of hing (a spice used in many Indian dishes)
– ½ teaspoon sea salt or to taste
– Fresh tomatoes diced, for garnish
– Freshly chopped coriander leaves or dry spice

Once the rice is steamed, the dish is ready to assemble…

Add the ghee to a clean pot, and then add the steamed rice.
Add turmeric, hing, coriander, and salt. Stir ingredients together until well mixed, making sure not to crush/over work the rice.
Add cashews and peas, blend into rice mixture and heat through.

Garnish with the tomatoes and more coriander.
Serve with chapatis or flat bread if desired.

Hint: Replace the ghee with extra virgin olive oil or coconut to make a vegan dish.  Serves 4

Trinity Rice with Spiced Chapatis & Cultured Yogurt – Meatless Mondays #09

Trinity Rice with Spiced Chapatis

Here are two easy to make dishes from India, which works with Ayurvedic medicine system.  Chapatis are Indian flat breads that do not require resting or yeast.  In the Ayurvedic system, onions, garlic, and ginger are the ‘trinity of roots’.
The rice and flat breads make a nice simple meal.
Serve with fresh cultured yogurt on the side.

Trinity Rice

India trinity rice

What is needed…
2 onions, chopped
2 cloves of garlic, peeled and sliced
1 inch ginger root, peeled and grated
1 cup basmati rice or a short grain white rice
½ to ¾ cup ghee (known in the West as clarified butter, buy or make your own)
1 tomato, peeled
4 to 5 cups assorted vegetables


Rinse the rice thoroughly.  Sauté any spices desired and then add the trinity roots of onion and ginger until onions are cooked through.  Then add garlic and cook another minute.
Add tomato, assorted vegetables, and rice along with 4 cups of water.
Cover and let simmer on low heat, checking frequently. Add more water if necessary.
Cook until vegetables are soft and rice is done.

Yields 4 servings. Serve with spiced chapatis, recipe below.

Spiced Chapatis

Chapati flat breads

What is needed…
2 cups whole-wheat flour
Ghee (clarified butter)
1 tsp ground black pepper
½ tsp cinnamon
½ tsp cardamom seeds, pods removed
1 tsp fennel seeds


Place flour in a bowl.  Mix in spices. Stir in enough water to make a soft dough that comes away from the sides of the bowl.  Add more flour if needed.  Remove dough from bowl and knead on a floured surface until it becomes smooth, soft and springy.  The dough should not be sticky at all.

Heat an iron skillet over a medium-high heat.  Form dough into ping pong size balls.  Flatten balls into squat patties.
Flour patties on both sides and roll out on flour covered board into 6-inch diameter circle and 1/8 inch thickness.

Place in hot skillet.  Cook on the first side until lightly crusted, but not browned.  Flip over and cook second side the same way.  Next, place the chapati directly over a gas flame, flipping it once or twice so that it puffs up, or flip it over in the skillet and lightly press to make it puff up.  Then flip and puff the other side.

chapati puffed

Note: When properly done, there should be only a small amount of browning on either side.  If the chapati browns too rapidly, the heat is to high.
As each chapati is done and still hot, spread ghee (or melted butter) on top of each one and stack.

Yields 8-12 chapatis

Enjoy this great light and easy meatless dish for lunch or dinner…enjoy!

Buttermilk Curry & Kefir Smoothies


  One of our goals is helping the world maintain a healthy lifestyle full of great traditional cultured foods. Without cultured foods throughout the centuries, humankind would be in a much different state of health and well-being. Without the assistance of beneficial bacteria and yeast, proper food digestion degrades and human pathogens will attack weaker systems.

  Just imagine a world without cheese, cultured beverages such as beer and wine, or preserved food stocks. In some cultures, such as Japan, fermented foods are a large part of everyday life. They have foods and condiments ranging from sake, natto, amasaké, and miso just to name a few. Japan has one of the largest tradition food cultures there is today.

Here are some more recipes to keep you going:

milk kefir smoothie
Kefir goes well with many types of fruits.

~ Classic Kefir Smoothie ~

One of the most widely known ways of consuming dairy kefir and very simple to make!

  • Start with a cup of cultured kefir milk or other yoghurt culture starter.
  • Add to blender along with a peeled banana.
  • Add other fruits of you choice. Try mixed berries or other sweet fruits, spices like cinnamon and nutmeg, or even avocados and spinach!
  • Finish the smoothie, to taste, with a bit of raw honey for sweetness and some fresh lemon juice for acid.

This drink recipe is great for the morning rush allowing one to get nutrition and pro-biotics in one shoot. Enjoy!


~ Buttermilk Curry ~

Buttermilk Curry Served
Buttermilk curry is great with rice or flat breads

  This is a great little recipe for using buttermilk or any other yoghurt/yogurt style dairy culture. This creamy curry provides a nice spicy condiment that will add a kick to your meal. Traditionally in India, one would have buttermilk curry with rice or chapati (Indian flat bread). Great for balancing all Ayurvedic Doshas. Substitute ingredients or visit an Indian food shop.

  • 2 tbsp of ghee or clarified butter
  • 1 tsp black mustard seeds or normal mustard seed
  • 1 tsp cumin seeds
  • 1 pinch hing
  • 4 curry leaves, fresh or dried
  • 1 clove garlic, chopped
  • ½ to 1 small green chili
  • 1 ½ piece of fresh ginger, peeled and chopped fine
  • 1 small handful of fresh cilantro leaves, chopped
  • ½ tsp turmeric
  • ¼ tsp salt, sea salt recommended
  • 4 cups buttermilk

buttermilk curry recipe
Heat the ghee in saucepan over medium heat and add the mustard seeds, cumin seeds, curry leaves, and hing.
Stir until the seeds pop!

Add the garlic and chili, allowing them to brown slightly. Then add the ginger, cilantro, and salt.

Pour in the cultured buttermilk along with ¼ cup water.

Stir in the turmeric and heat until just hot, but not boiling.

Great served with steamed rice or chapati/flat bread.

 We hope you enjoy the recipes and remember to visit the website for new culture items, more recipes, and specials going on.

Happy Culturing!