_E-Book Showcooking Happiness Week (1)

2021 e-book Cook EAT Happy 

Make your own bowl

INGREDIENTS Whole grain Brown rice Kombu seaweed Quinoa Brown lentils Mung bean sprouts Tofu Radishes Cucumber Carrot - grated Beetroot - grated Rocket (rúcula) Umeboshi plum vinegar 1 clove of garlic Soy drink Sunflower oil Lemon juice Basil Avocado Salt Olive oil Rice vinegar Soy sauce

WHOLE GRAIN BROWN RICE 1. Wash and soak the brown rice for 4 to 8h. Drain. 2. Put the drained rice in a pan with salt and a stamp sized kombu seaweed. 3. Cook with double the water and count 35 to 45 mins from boiling point on. The cooking is done on low heat. 4. It’s ready to serve. QUINOA 1. Wash and drain the quinoa. 2. Cut and diced one medium onion. 3. In a saucepan sauté the onion with a dash of salt and a teaspoon of olive oil. 4. When the onion is transparent, you may add the whole grain and also sauté it. 5. Add double the water, so 1 cup of quinoa, add 2 cups of water. 6. Bring to a boil and check the salt taste. 7. Cook for about 10 to 12 mins on low heat and voilá!

WHOLE GRAIN BROWN RICE 1. Wash and soak the brown rice for 4 to 8h. Drain. 2. Put the drained rice in a pan with salt and a stamp sized kombu seaweed. 3. Cook with double the water and count 35 to 45 mins from boiling point on. The cooking is done on low heat. 4. It’s ready to serve. QUINOA 1. Wash and drain the quinoa. 2. Cut and diced one medium onion. 3. In a saucepan sauté the onion with a dash of salt and a teaspoon of olive oil. 4. When the onion is transparent, you may add the whole grain and also sauté it. 5. Add double the water, so 1 cup of quinoa, add 2 cups of water. 6. Bring to a boil and check the salt taste. 7. Cook for about 10 to 12 mins on low heat and voilá!

BROWN LENTILS 1. Wash and soak the lentils for at least an hour. Throw away the water before cooking. 2. Cut and dice an onion or leek. 3. In a saucepan sauté the onion with a dash of salt and a teaspoon of olive oil which is not obligatory. You don’t always need the olive oil. 4. Cut a carrot into cubes and add it to the onion. Let that cook a little. 5. Add the lentils nicely drained and double that water. When they come to a boil, reduce to minimum heat and let the lentils cook for about 30 mins. 6. Add some parsley or coriander and serve. GRILLED TOFU 1. Marinate the tofu in 1 part lemon juice, 2 parts soy sauce and 2 parts olive oil. 2. On a grill or wok, lightly grill the tofu, turning it over once on medium heat. 3. It’s ready to serve. VEGAN MAYO 1. In a blending cup add 200ml of sunflower oil, 200ml of soy milk, 1 clove of garlic, 1 tablespoons of lemon juice, 1 table spoon of umeboshi plum vinegar and a handful of fresh basil leaves. 2. Blend until thick and check the taste in case you want to add some salt. 3. Let it rest for 1hour in a fridge before serving.

BROWN LENTILS 1. Wash and soak the lentils for at least an hour. Throw away the water before cooking. 2. Cut and dice an onion or leek. 3. In a saucepan sauté the onion with a dash of salt and a teaspoon of olive oil which is not obligatory. You don’t always need the olive oil. 4. Cut a carrot into cubes and add it to the onion. Let that cook a little. 5. Add the lentils nicely drained and double that water. When they come to a boil, reduce to minimum heat and let the lentils cook for about 30 mins. 6. Add some parsley or coriander and serve. GRILLED TOFU 1. Marinate the tofu in 1 part lemon juice, 2 parts soy sauce and 2 parts olive oil. 2. On a grill or wok, lightly grill the tofu, turning it over once on medium heat. 3. It’s ready to serve. VEGAN MAYO 1. In a blending cup add 200ml of sunflower oil, 200ml of soy milk, 1 clove of garlic, 1 tablespoons of lemon juice, 1 table spoon of umeboshi plum vinegar and a handful of fresh basil leaves. 2. Blend until thick and check the taste in case you want to add some salt. 3. Let it rest for 1hour in a fridge before serving.

Summer Rolls with Peanut Butter Sauce Ingredients: • Rice paper tortillas • 1 Carrot • ½ Cucumber • ⅓ Red pepper • ¼ red cabbage • 250 g. smoked tofu • basil leaves • sea salt 1.Boil the tofu for a few minutes in water and sea salt and remove. Cut into thin strips. 2. Cut the carrot into thin sticks. 3. Cut the cucumber in half lengthways and remove the seeds with a spoon. Cut into sticks and season with a pinch of sea salt. 4. Cut the red pepper into thin strips. 5. Finely grate the red cabbage 6. Put water in the bottom of a wide plate and gently pass the rice tortillas until soft. Carefully place the tortilla on another plate. 7. Fill the tortilla with a basil leaf, your favourite vegetables and add the peanut butter sauce to taste. Close the wrapp, first at the ends and then roll up.

Summer Rolls with Peanut Butter Sauce Ingredients: • Rice paper tortillas • 1 Carrot • ½ Cucumber • ⅓ Red pepper • ¼ red cabbage • 250 g. smoked tofu • basil leaves • sea salt 1.Boil the tofu for a few minutes in water and sea salt and remove. Cut into thin strips. 2. Cut the carrot into thin sticks. 3. Cut the cucumber in half lengthways and remove the seeds with a spoon. Cut into sticks and season with a pinch of sea salt. 4. Cut the red pepper into thin strips. 5. Finely grate the red cabbage 6. Put water in the bottom of a wide plate and gently pass the rice tortillas until soft. Carefully place the tortilla on another plate. 7. Fill the tortilla with a basil leaf, your favourite vegetables and add the peanut butter sauce to taste. Close the wrapp, first at the ends and then roll up.

Peanut Butter Sauce Ingredients: • 3 tbsp of peanut butter • 2 teaspoons of shoyu • 1 teaspoon curry paste • 1 tbsp of rice syrup (or honey) • 1 teaspoon of lime juice • pinch of sea salt • water until you get the desired consistency. 1. Mix all the ingredients together in a bowl. Whole grain basmati rice Ingredients: • 500g organic basmati brown rice • 2X the amount of water • sea salt 1. Wash the rice well and drain the water. 2. Place it in a pan and add the water. Bring to the boil, season with sea salt and leave to cook covered and on a low heat for about 25 to 30 minutes (Set a timer to remind you).

Peanut Butter Sauce Ingredients: • 3 tbsp of peanut butter • 2 teaspoons of shoyu • 1 teaspoon curry paste • 1 tbsp of rice syrup (or honey) • 1 teaspoon of lime juice • pinch of sea salt • water until you get the desired consistency. 1. Mix all the ingredients together in a bowl. Whole grain basmati rice Ingredients: • 500g organic basmati brown rice • 2X the amount of water • sea salt 1. Wash the rice well and drain the water. 2. Place it in a pan and add the water. Bring to the boil, season with sea salt and leave to cook covered and on a low heat for about 25 to 30 minutes (Set a timer to remind you).

Brazilian style chickpea stew - \"Moqueca\" Ingredients: - 500g cooked chickpeas - 1 carrot - 1 courgette - 1 onion - 2 cloves garlic - 1 1cm piece of ginger - 3 strips of red pepper (optional) - 1 teaspoon turmeric (optional) - 1 can of coconut milk - 3 tbsp of tomato pulp - Olive oil - 1 tbsp of lemon juice - 1 bunch of coriander 1. Finely chop the onion, garlic and ginger and sauté in a little olive oil. Season with a pinch of salt and a teaspoon of turmeric. 2. Add the grated carrot, red pepper and courgette cut into small pieces and sauté for 1 minute. 3. Add the tomato pulp and cook for a few minutes. If necessary, add a little water so that the vegetables don't stick to the bottom and cook better. 4. Add the cooked chickpeas (if they are tinned, wash them well beforehand) and mix all the vegetables well. Let them cook for about 10 minutes so that the flavours blend together and the vegetables become soft. 5. Add the coconut milk, season with sea salt and leave to cook to refine the flavours for about 10 minutes more. Season with a few drops of lemon juice and if necessary add a little vegetable drink, to obtain a creamy sauce. 6. Serve with chopped coriander on top and accompany brown rice or bulgur and some blanched greens or a fresh salad.

Brazilian style chickpea stew - \"Moqueca\" Ingredients: - 500g cooked chickpeas - 1 carrot - 1 courgette - 1 onion - 2 cloves garlic - 1 1cm piece of ginger - 3 strips of red pepper (optional) - 1 teaspoon turmeric (optional) - 1 can of coconut milk - 3 tbsp of tomato pulp - Olive oil - 1 tbsp of lemon juice - 1 bunch of coriander 1. Finely chop the onion, garlic and ginger and sauté in a little olive oil. Season with a pinch of salt and a teaspoon of turmeric. 2. Add the grated carrot, red pepper and courgette cut into small pieces and sauté for 1 minute. 3. Add the tomato pulp and cook for a few minutes. If necessary, add a little water so that the vegetables don't stick to the bottom and cook better. 4. Add the cooked chickpeas (if they are tinned, wash them well beforehand) and mix all the vegetables well. Let them cook for about 10 minutes so that the flavours blend together and the vegetables become soft. 5. Add the coconut milk, season with sea salt and leave to cook to refine the flavours for about 10 minutes more. Season with a few drops of lemon juice and if necessary add a little vegetable drink, to obtain a creamy sauce. 6. Serve with chopped coriander on top and accompany brown rice or bulgur and some blanched greens or a fresh salad.

Brazilian style chickpea stew - \"Moqueca\" Ingredients: - 500g cooked chickpeas - 1 carrot - 1 courgette - 1 onion - 2 cloves garlic - 1 1cm piece of ginger - 3 strips of red pepper (optional) - 1 teaspoon turmeric (optional) - 1 can of coconut milk - 3 tbsp of tomato pulp - Olive oil - 1 tbsp of lemon juice - 1 bunch of coriander 1. Finely chop the onion, garlic and ginger and sauté in a little olive oil. Season with a pinch of salt and a teaspoon of turmeric. 2. Add the grated carrot, red pepper and courgette cut into small pieces and sauté for 1 minute. 3. Add the tomato pulp and cook for a few minutes. If necessary, add a little water so that the vegetables don't stick to the bottom and cook better. 4. Add the cooked chickpeas (if they are tinned, wash them well beforehand) and mix all the vegetables well. Let them cook for about 10 minutes so that the flavours blend together and the vegetables become soft. 5. Add the coconut milk, season with sea salt and leave to cook to refine the flavours for about 10 minutes more. Season with a few drops of lemon juice and if necessary add a little vegetable drink, to obtain a creamy sauce. 6. Serve with chopped coriander on top and accompany brown rice or bulgur and some blanched greens or a fresh salad.

Blanched greens Ingredients: • Cabbage/ Broccoli/ etc. 1. Wash and chop the greens. 2. Place boiling water in a pan. 3. Place in the boiling water and leave for about 6 to 7 minutes. Remove immediately to stop the cooking. Green leafy vegetables, give greater freshness and flexibility to our body and mind and nourish the energy of our lungs and liver.

Blanched greens Ingredients: • Cabbage/ Broccoli/ etc. 1. Wash and chop the greens. 2. Place boiling water in a pan. 3. Place in the boiling water and leave for about 6 to 7 minutes. Remove immediately to stop the cooking. Green leafy vegetables, give greater freshness and flexibility to our body and mind and nourish the energy of our lungs and liver.

One pot meal

INGREDIENTS 1 large onion diced 1 clove of garlic diced 2 medium carrots cut into cubes or circular slices 6 3cm thick slices sweet pumpkin like Hokkaido or butternut cu tinto cubes 1 tablespoon of olive oil 150g green beans in 2/3cm slices ½ teaspoon of turmeric powder 1 can of cooked chickpeas 200g (11/2 cups) whole grain basmati rice 1 stamp sized piece of kombu seaweed Salt to taste Umeboshi vinegar 1 can of coconut milk 1 teaspoon of curry poder (Ginger root juice to taste) Parsley, Coriander or Chives

1. Sauté que onion and garlic with salt and a drizzle of olive oil. 2. When the onion turns transparent, add the carrots, green beans and pumpkin in bite sized chunks. 3. Let the flavours integrate with each other and then add the washed and drained rice. 4. Add the curry poder and turmeric and stir well. 5. After allowing the rice to sauté slightly add twice the amount of water and bring to a boil. 6. Don’t forget the seaweed and check the flavour of this broth. 7. After reaching boiling point, turn to a minimum and let the pot cook with chover on for 25-35 mins. 8. In the meantime prepare the ginger, if you care for a spicy flavour, to add at the end. 9. When the rice is nearly cooked, add the coconut milk and stir. 10. Add the ginger juice and a little umeboshi vinegar and check the taste. 11. Serve with some chopped parsley, coriander or chives.

Vegan Black Bean Chili Ingredients: - 2 cups dried black beans (600g cooked black beans) - 1 onion - 3 cloves garlic - 1 thin slice of ginger - 1/4 red pepper - 1 grated carrot - 1 teaspoon cumin- olive oil - 1 bay leaf chilli pepper (optional)- sea salt - 4 tablespoons of sweet corn - coriander - umeboshi and shoyo plum vinegar to taste.1. Soak the black beans for about 6 hours or overnight. Cook the beans with a strip of kombu seaweed in water, about 40 minutes in a pressure cooker or pot until soft. (Or you can use canned beans, already cooked)2. Chop the onion and saute with the cumin in a dash of olive oil. Season with a pinch of sea salt.Add the chopped garlic and ginger, stir and add the peppers chopped into small pieces and the grated carrot and sauté for a few minutes.4. Add a little of the water in which the beans were cooked. Mix well and cook for about 15 minutes.5. Add the cooked beans and if necessary, more water (if using canned beans just add water) and cook for about 10 minutes more. Check the seasoning.6. Add the sweet corn to taste. You can add a little more water if you are running low on sauce.7. Season with umeboshi plum vinegar and shoyo. Serve with chopped coriander..

Pumpkin and smoked tofu pasta Ingredients:•2 tbsp olive oil•1 red onion•200g smoked tofu•400g hokkaido pumpkin or butter pumpkin•4 cloves garlic•3 fresh thyme pods•1 cup vegetable stock•3 cups water•250g wholemeal pasta•1 cup broccoli•1 tbsp nutritional yeast•200ml vegetable cream•fresh basil leaves•toasted sunflower seeds1.Cut the onion, halved, sliced, the pumpkin into small cubes, the smoked tofu into small pieces and chop the garlic finely.2.Heat the olive oil in a large, thick-bottomed pan. Add the onion, pumpkin and tofu and cook for about 8 minutes, stirring occasionally. Add the garlic and thyme and mix well and season with a pinch of sea salt.3.Add the vegetable stock and water and simmer until the pumpkin starts to become soft. 4.Add the pasta, stir and cook for about 10 minutes. Add the broccoli florets, nutritional yeast and vegetable cream and cook for about 8 minutes more, or until the broccoli and pasta are soft. Adjust the seasoning and add a few drops of lemon juice and some chopped basil leaves.5.Serve with the toasted seeds.

THANK YOU “A RECIPE HAS NO SOUL. YOU AS THE COOK MUST BRING SOUL TO THE RECIPE.” – THOMAS KELLER