give us this day, our daily vegetables

I'm not talking about meat and three veg. This is for those of us who chose not to eat meat, or would like not to eat meat.  So this is about grains and vegies.  If your body is used to eating regular meat, your body is regulated to getting a big hit of protein.  Grains also give you protein, quality protein but not in a big hit, and not as much protein. Tofu is a high protein food, better quality protein, but still the body has to adjust to getting a protein from a plant food.  It takes a while for your body to adjust to a vegetarian diet. A heavy meat diet contributes to not just health problems, but environmental problems, and even cultural problems. 

We all have heard about the amazing longevity of the Okinawan population. Their traditional diet is worth learning from. It's not just about longevity, but also disability-free longevity. 

The average citizen consumes at least seven servings of vegetables daily, and an equal number of grains (in the form of noodles, bread, and rice—many of them whole grains). Add to this two to four servings of fruit, plus tofu and other forms of soy, green tea, seaweed, and fish rich in omega-3s (three times weekly). Sweet potatoes, bean sprouts, onions, and green peppers are prominent in the diet. Vegetables, grains, and fruits make up 72% of the diet by weight. Soy and seaweed provide another 14%. Meat, poultry, and eggs account for just 3% of the diet, fish about 11%. The emphasis is on dark green vegetables rich in calcium (Okinawans, like other Japanese, don't eat much dairy). Okinawans do drink alcohol, but women usually stick to one drink a day, while men average twice that. Moderation is the key. 

Like any diet regime, don't even think about copying it and expect to achieve what Okinawans achieve - longevity (average 102 yrs), and an active life until then.  In Oz, we have the US bases, but not much else which gives us the sensitivity, or cultural history to attain anything like that.  I'm just giving an example of how veggies are important in the scheme of things.

   Much is said about today's obesity epidemic, but no none has been game to spell out how closely this problem correlates directly with the global intake of big macs and other fast foods, which deliver trans fats, yeasted sugary fibre-less buns, and dead cow flesh which comes not just from one cow, but hundreds of cows, dosed with growth hormones and antibiotics. It's not about providing nourishment, it's economic. We need to be mindful of what we are eating, and its consequences.  End of lecture.

The pic I provide is just a  snapshot of a common meal at chez nous.   Lets start with the rice. It's organic  brown rice.  Never cooked it before?  Here's how to get it right, every time. Well maybe not the first time, but every time after that.  I use the absorption method.  The tricky part is to get the water-grain proportion right.  For this you need to always  use the same saucepan for rice, (similar to mine). Place about 1/4 cup of rice, then cold water so that it is about 1 inch above level of rice.  Turn on stove to its lowest heat, and leave until rice is cooked and all water is absorbed.  That's it. If rice is not quite right,needs more cooking, just add a little water and continue cooking. Next time you will add just a bit more water.  If it's too wet, do the converse, but still continue cooking until all water is absorbed.

A nice addition is to add some peas or other veg to the top, when water is almost all absorbed. Cooking time about 1/2 hour.  If you want to save time, the bring water and rice to the boil, then turn down to lowest heat. Perfecto!  This is amount for two. For more, go figure.

Isn't Slow Food fun?

While rice is cooking, get chopping with  veggies. No rules really, anything that's fresh for the season. Your kids can do this while your getting home from work.  They can put the rice on too - become the rice experts.   Snow peas are dear, but buying a handful is cheap enough.  Cut carrots thin, as they take longer to cook. Always include onions and garlic. Okra is nice, if it's tender (yes you too can be one of the dudes who spends time selecting the okra that's soft and pliable). It's all part of Slow Food.  Add broccoli and mushrooms. also tofu towards the end. You can use tofu 'sketo' (neat) or marinate it first. The nicest tofu is Black Swan. Use some virgin olive oil (only) in the pan, and cook at medium heat for up to 10 mins. Then add tomato, tamari and/or chilli/ginger. Use celery tops, coriander, parsley, basil,  turmeric, see what works for you. Cover pan, turn heat right down let it stew for short while. Serve on top of rice with a squirt of lime or lemon, and some fresh cut Lebanese cucumber on the side. Voila!

Enjoy!