Autumn Food

Autumn Food, Blog

Macrobiotic Soup With Miso Buckwheat & Lima Beans

In the U.K. Where the weather is very changeable we very rarely get much in the way of hot summers,so it’s a good idea to make meals with a macrobiotic approach. Not only eating what’s in season but eating for the temperature. So when the summer weather is more like mid Autumn why not make a nourishing warming soup. This is a good one as we head off in to Autumn and you can change the vegetables you use accordingly.

To make the stock for the soup I used kombu good for the thyroid as its high in iodine, you just add a piece of dried kombu to water and gently heat for ten minutes then take out the kombu ( this can be chopped and used in salads if you wish)

I also used miso in this soup a good source of iron,calcium,potassium and B vitamins and beneficial bacteria and enzymes. Miso helps to stimulate the digestion and energise. No wonder people in Japan start the day with it. Make sure your miso is GMO free and organic and unpasteurised.

I added a grain to this soup you could use things like brown rice, quinoa,millet,amaranth or barley . In this one I’m choosing to use buckwheat. Buckwheat is a rich source of protein a very nutritious grain which is also gluten free.

Adding a bean of some kind really gives it extra sustenance  and also adds to it being macrobiotic. You can choose what ever you wish in this soup I’m using butter beans also known as Lima beans rich in protein,fiber and B vitamins.

Lots of veggies like carrot,potato,burdock,kale,shiitake and daikon and butternut squash when in season kabocha pumpkin would be wonderful also.

Maybe top with some fresh chopped herbs and a few pieces of tofu if you like.

Just what you need to curl up with on the sofa as the nights start to draw in.

Autumn Food, Blog

Creamy Miso Mushroom Stroganoff

This wonderfully creamy mushroom stroganoff is made with out cream or alcohol but that doesn’t mean it’s not tasty it’s so good and you could add it to the top of rice or why not stir it into pasta or noodles it makes a great sauce.

Start by getting a selection of mushrooms I used oyster,maitake,eryngii and shiitake . Slice bigger mushrooms and leave some smaller ones whole add them to a pan and sauté in a little coconut butter with some finely diced onion.

In a jug add a heaped  teaspoon of white miso paste and add a cup of not quite boiled water and dissolve the miso.  Then pour this into your pan of sautéed mushrooms . Next make a kuzu slurry of 1/2 teaspoon of kuzu with the same water and put this into your sauce mixture. Finally add one heaped teaspoon of vegan cream cheese. Stir this until the sauce becomes thick and the cheese has melted. Add a bit more water if your sauce is to thick . For extra flavour you can add a dash of each of vegan Worcestershire sauce and tamari. When your ready to add to your desired topping chop some parsley and mix in just before serving.

This time I made it extra healthy by having this with zucchini and butternut squash noodles.

What will you have with yours ? Maybe pie and mash ?


Autumn Food, Blog, Summer Food

Fruit Crumble With A Kinako Topping

Kinako is roasted soybean flour. It tastes a bit like caramel with a hint of nut. It’s often used with Japanese desserts like mochi. Did you know it’s a Japanese superfood? It’s packed full of protein and is easily absorbed by the body and is also high in dietary fiber,calcium,potassium and vitamins A,B1 and lecithin. Simply by adding kinako in your diet you get all these benefits and saponins known for blocking fat absorption and breaking down fat faster. It’s also good for the skin. 1 teaspoon is only 10 calories so makes a healthy latte mixed with some plant based milk just add kinako to milk and heat and froth with a milk frother to make a delicious drink.

The weather in the U.K. is not very summery and although it’s August the wild blackberries are already ripe and ready for picking. Autumn seams to be on its way here already we never have much of a summer though I must say I love autumn foods they are my favourite.

I decided to pick some wild blackberries and make a crumble with fresh apple and some rhubarb out my mother in laws garden .

I just washed the fruit, peeled the apple and sliced it and chopped the rhubarb then lay it in the bottom of an oven proof dish.

I then decided to use that lovely nutty kinako powder to make a crumble topping just by adding gluten free raw organic oats ( I use the ones by rude health). Then add your kinako,some coconut palm sugar and then rub in some coconut butter . I didn’t really measure it out but I used 1 cup of oats 1/2 cup kinako and a tablespoon each of coconut sugar and coconut butter but it really depends on your dishes and how much fruit you have. Spread the kinako crumble mix over the fruit and bake in a moderate over until the crumble topping is golden and the fruit is bubbling.

This really is a cosy dish to have warm with vegan cream .


Autumn Food, Blog

Kabocha ( pumpkin) curry

A super delicious filling curry using pumpkin to thicken the sauce .

you will need a quarter of kabocha squash ( Japanese pumpkin) this has a lovely nutty flavour steam the kabocha until tender scoop out the flesh and discard the skin.

Cook your Japanese rice and leave on warm in your rice cooker or pan with lid.

In a pan add the kabocha and some of the cooking liquid from steaming  about one and a half cups , add to this one tablespoon of S&B Japanese curry spice mix or any Japanese curry spice you can find ( I get mine from the Japan centre in London ) and simmer the kabocha down . If you need to thicken it you can add a 1/2 teaspoon slurry of kuzu powder.

Steam some lovely vegetables until tender I cut the vegetables nice and chunky to really get the flavour I used zucchini,peppers,daikon,carrot,lotusroot and more kabocha.

Add some rice to a plate or bowl and laden your curry sauce around and top with steamed vegetables and a sprinkle of sesame seeds.



Autumn Food, Blog

oaty pecan kinako choc chunk cookies

Rustic oaty pecan kinako chocolate chunk cookies
First prepare your flax egg see below

In one bowl add except chocolate chunks
1/2 cup oat flour
1/3 cup kinako ( soy bean powder )
1 cup oats of choice
1/2 teaspoon baking soda
Pinch of salt
1/3 cup ( about a hand full ) of rough chopped pecans

1/3 cup of rough chopped chocolate for decorating

In a separate bowl add
1/2 cup coconut palm sugar
1 flax egg ( this is one tablespoon of flax meal mixed with three tablespoons of water and set in the fridge for 20 mins )
1 tablespoon of brown rice syrup
1/4 cup of melted coconut butter / or coconut oil
1 tablespoon of water

Mix wet in to dry until a dough is formed
Then pay a piece of parchment paper on a baking sheet and scoop out heap tablespoons of mixture
Then take each one and put it in plastic wrap and form into a ball ( see pictures )
Then flatten out eat dough ball and lay out on the paper with a good amount of gap between each one to allow the cookies to expand .
Press in some chocolate chunks and bake in a moderate oven for 15-20 mins
Take out the oven when golden ( the cookies will have spread out )
Leave cookies to cool completely

These would be yummy as an ice cream sandwich or as a breakfast cookie maybe with a coffee.

Autumn Food, Blog


vegan okonomiyaki.
This is a Japanese dish okono means ‘how you like it’ and Yaki means grill.
Recipes vary but the batter in made with egg. This one has no egg and is completely vegan.
The batter was : half a block of tofu, 2/3 cup of plant based milk,2 table spoons of nutritional yeast,1/4 teaspoon of turmeric,1 and 1/2 table spoon of potato starch salt and pepper and I added a tablespoon of white miso. Blend all this together in a food processor . Then I mixed in some sliced nappa cabbage, chopped green onion and some bean sprouts .
Spoon the mixture on to some parchment paper that’s been cut to fit your frying pan ( skillet) and spread it out .  I find it easier to cook on one side then to turn it top the mixture with another sheet of parchment paper slide it from the skillet and on to a plate and then flip it over back onto your skillet.
After it’s been cooked on both sides I covered the okonomiyaki with a special sauce of a mix of one tablespoon each of organic Worcestershire sauce,ketchup,tamari, mirin and maple syrup. I then added vegan mayo more chopped onion and aonori .

Autumn Food, Blog

Kinako donuts

I love the earthy nutty flavour of Kinako (Japanese roasted ground  soy bean powder )

It is also very nutritious containing B vitamins and protein

you often find in on many Japanese dessert so I decided to make baked cake donuts with it and a kinako frosting for the top.

You will need

in one bowl add

2 cups of oat flour

3/4 cup kinako

2 teaspoon of baking powder and 1 teaspoon baking soda

In a separate bowl

1/2 cup apple puree

one tablespoon of melted coconut butter

1/2 cup soy milk

1 teaspoon brown rice vinegar

2 tablespoon brown rice syrup

1/2 cup of unrefined granulated sugar

mix wet into the dry and mix into a batter . If it’s to wet add more flour to dry add a little more milk .

Brush a donut pan with melted coconut oil and spoon in your mixture

Bake in a moderate oven for about 20 mins til risen and golden

Take the donuts out if they have lost their hole just remake it again with a toothpick .

Leave to cool then turn out.

using a cup of icing sugar and a tablespoon of kinako add a little water at a time until you get a thick frosting.

decorate your donuts with frosting ( I also added toasted hazelnuts and a drizzle of vegan chocolate )

place in the freezer to set . I tend to keep mine in the freezer and take them out one at a time and defrost them when I want one .


Autumn Food, Blog

Mitarashi tofu dango

Tsukimi is the start of Autumn with the festival of viewing the harvest moon on the 15th of September.
Pampas grass is displayed and dango balls to mimic the full moon are eaten.
In Japanese folklore it is said the rabbit lives on the moon making Mochi and there is a story and even a children’s song.
Bunny Bunny what are you looking for as you hop?
The moon on the 15th night I’m viewing as I hop.

How to make #dango for Japanese moon viewing festival .
月見 だんご
Moon viewing dumplings are traditionally eaten on this festival and they are so yummy and easy to make. These ones are made with silken tofu .
1. Mix mochi rice flour with silken tofu . (I don’t really measure ) just keep adding until a dough forms .
2. Make your dough into little moon balls .
3. Boil them until they float .
4. Pat them dry with a paper towel

You can then eat them as they are and roll them in kinako powder or sesame powder.
Or you can grill them.  I love this because they are all warm and crunchy on the outside and soft on the inside .

Place  them under a heated grill turning as they brown

To make your sauce use  2 tablespoons of tamari mixed with two tablespoons of syrup ( you can use rice syrup or maple syrup ) then put this in a small pan and heat .

make a slurry of 1 teaspoon kuzu powder and 1/4 teaspoon water and mix into your heated sauce to thicken it.

Take your dango from off the grill and either push on to skewers and spread with your hot sauce and maybe alternate with some anko  red bean paste and kinako Or you could have them like little individual sweets topped with a brush of sauce and a squeeze of anko and a dusting of kinako .

maybe serve with a warm kinako latte and look up at the moon .

Autumn Food, Blog



A favourite dish in Japan
‘Omurice’ basically a rice omelette.
The rice is often mixed with chicken or ham and seasoned with ketchup then wrapped in an omelette.
I decided to make a vegetable rice omelette.

First to cooked rice sautéed in some chopped vegetables of choice like peppers mushrooms broccoli etc then place back in your rice cooker on warm .

Then make your omelette batter by using the recipe for Okonomiyaki see this post .

spoon your vegetable rice onto a plate and top with your omelette . In Japan you often see this dish topped with tomato ketchup.

Alternatively you can leave the omelette in the pan and spoon the rice onto half the omelette then fold over the rice with the other half and slide off the parchment paper onto a plate .



Autumn Food, Blog

Chocolate Bean Brownie

How about some healthy chocolate bean brownies ?
These have a Japanese twist
I have often made black bean brownies and thought why not try to make some with azuki beans.
They turned out really delicious.
Dusted with matcha and topped with candied yuzu peel.
Have a wonderful Saturday.


Give these ago yourself all you need is a food processor

In your food processor add

1 can of drained and rinsed azuki beans

1/4 cup of rice syrup

4 tablespoons of melted coconut butter

now give this a pulse to combine

now add

1/2 cup of oats

2 tablespoons of raw cacao powder

2 tablespoon of coconut palm sugar

a teaspoon of vanilla extract or powdered vanilla

1/2 teaspoon baking powder

a pinch of Himalayan pink salt

now give it some more pulses and then make sure everything is combined .

now stir in some chocolate chips ( about 1/2 cup ) and turn the mixture out into a baking pan lined with parchment paper.

Bake in a moderate oven until the top is nice and crispy

leave to cool and cut into squares and dust with matcha ( if you wish )

These  make a delicious chocolate brownie treat .