Thai Quinoa Bowl

Quinoa is gluten free. It is a complete protein and plant foot, with large number of nutrients and vitamins and low number of calories. 

Quinoa was first used to feed livestock 5,200-7,000 years ago, and for human consumption 3,000 to 4,000 years ago in the Lake Titicaca basin of Peru and Bolivia. It is grown in many countries, even in Thailand.

ชามควินัว (Thai)

/chām kh wi nạw/

1 cup (130 g) cooked quinoa

1 cup (130 g) chopped organic broccoli florets

1/2 cup (60 g) each organic: carrots (matchsticks) and red onion (chopped)

1/4 cup (30 g) cilantro or parsley (chopped)

2 Tbs. (30 ml) each organic: tamari (is gluten free) and lime juice

1 tsp. (5 ml) sesame oil

sesame seeds

minced organic garlic

grated ginger

หนึ่ง /nùeng/ ๑ 1. In a bowl, mix the quinoa, broccoli, carrots, onions, and cilantro/parsley.

สอง /song/ ๒ 2. In smaller bowl, whisk the lime juice, sesame oil, sesame seeds, garlic, and ginger.

สาม /sam/ ๓ 3. Pour the dressing over the quinoa mixture.

สี่ /see/ ๔ 4. Refrigerate any leftovers.

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Udon Noodles +

Udon noodles are made out of wheat flour (not gluten-free). They are thick, soft, chewy, and my all-time favorite Japanese noodles. It is used in both hot and cold dishes. They are very healthy as long as the noodles are portioned right and mixed with protein. -Mike

うどん

 just by it self in a broth 

with a sprinkle of chopped green onions, 

or with ....

Use your chopsticks to lead the noodles into your mouth while making a slurping sound (which is polite and excepted way of eating noodles). Then left the bowl and drink the broth. 

A. Side dishes おかず /okazu/

i /long e/

• pickled vegetables  糠漬け /nukazuke/ 

• grilled rice balls   焼きおにぎり 

  /yaki-onigiri/ 
•  scattered sushi. 関東 /chirashi-zushi /
• five-ingredient udon noodles   '五目焼きそば' /gomoku soba /  
• Japanese fried food   天ぷら /tempura/ 
• pickled radish hand rolls  大根の酢漬け手巻き  /daikon no sudzuke-te-maki/  
•  various mixed vegetables    あえもの  /ae-mono/ "dressed foods"
• fermented soybeans. 納豆 /natto/ 

Serves 4 

B.  Spicy paste スパイシーペースト /supaishīpēsuto/:

3 organic onions, cut into fourths

2 organic garlic cloves

7 Tbs. (75 ml) olive oil

1 Tbs. (15 ml) sesame oil

3 Tbs. (45 ml) tamari (gluten-free)

1/2 cup (120 ml) each: balsamic vinegar & fish sauce

1/2 cup (120 ml) soy sauce or (gluten-free) liquid aminos or tamari

1/2 cup (65 g) organic brown sugar

1/4 cup (30 g) chile paste

一 /ichi/ 1. Prosses in a blender the onions and garlic.

二 /ni/ 2. Sauté them in oil for about 10 minutes.

三 /san/ 3. Add the rest of the ingredients.

四 /shi/ 4. Cook about 20 minutes for a thick paste.

五 /go/ 5.  Add 1 1/2 cups (360 ml) boiling water to 1 Tbs. (15 g) of paste per serving.

C. Udon bowl of (mix and match) ingredients plus the spice paste and water #五:

Use organic if possible

• chopped onions
• chopped scallions
• peas, lima beans, bean sprouts, or edamame 枝豆 beans
• chopped spinach, zucchini, broccoli, carrots
• kimchi
• shedded meat (beef, chicken, lamb, etc.)
• lime juice
• lemon juice
• dried dill
• pinch or two of paprika
• vegetable broth
• red pepper flakes to tas
• toasted sesame seeds (garnish)

D.  Mushrooms きのこ /kinko/ of choice or try: 

• 椎茸 /shiitake/ (packed with healthy nutrients, smoky flavor)
• まいたけ /maita-ke/ "dancing mushroom" (fairly soft texture, strong richly flavor; overall healthy and fights illness)
• えのき /enoki/ or えのきたけ  /nokitake/ (also called "winter mushrooms", avoid slimy, brownish stalks; look for white, shiny caps; slight crunch, mild, fruity flavor)
• 滑子 /nameko/ (also called "butterscotch, mushrooms; mildly nutty taste)
• 湿地 /shimeji/ (delightfully crunchy texture and mild, nutty flavor)

いただきます 

/ētadakēmas/

lit. I will humbly accept it

Bon appétit 

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