Creating Balanced Meals
Awakening Our Spirituality through Cooking
by Anne-Marie Fryer Wiboltt
In a balanced meal the ingredients and cutting and cooking styles, as well as the individual dishes enhance each other in order to create interesting dynamics. As in an engaging painting, an appealing meal consists of both gentle pastel-like dishes as well as colorful dishes bursting with movement and vigor.
The main meal of the day can be a nourishing soup or stew with sourdough bread and sauerkraut. For the most part I create several qualitatively different side dishes around a whole grain dish. I always make sure to include a nourishing soup, whole grains, vegetables, especially leafy greens, protein rich dishes, high quality oils or fats as well as fermented foods. The amount I serve of grains, vegetables, animal foods, oils and fats, desserts etc. vary with everyone’s needs, the activities of the day as well as the season. Everything is always changing. Life is dynamic.
In all the recipes I use unrefined, whole, biodynamically grown, otherwise organically grown, and naturally produced foods and beverages. I choose seasonally locally harvested foods whenever possible.
Locally grown biodynamic or organic whole grains, beans, vegetable, herbs and seasonings are available in many health food stores. Some places have a grain mill accessible to grind your own fresh flours.
It is more different to acquire local high quality fermented foods, fish, raw dairy, eggs, poultry, and other meats from animals who have ranged freely and were fed grass. Much of the fish today is farm-raised conventionally on pellets.
Real raw honey is a rare treasure because most beekeepers add penicillin to the hive, feed the bees sugar and extract the honey by heat. Most organic eggs, chickens, meats and dairy come from animals fed on corn in order for them to grow quick and produce year-round. I go the extra mile to get high quality foods and support farmers and distributors that sell the high quality.
Cucumber Rice Rolls with Dipping Sauce
Rice rolls are wonderful and satisfying. The rolls can be filled with a variety of colorful vegetables, scrambled eggs, and marinated or cooked fish. Other favorites are: avocado rolls and rice rolls with shrimps.
1 medium carrot cut in thin matchsticks
6 sheets of toasted nori sea vegetables
1 bamboo mat (sushi mat)
3 cups cooked brown rice or white sushi rice
3 tablespoons umeboshi plum paste
3 inch cucumber seeded and cut into matchsticks
5 spring onions cut in thin diagonals
Place the matchstick carrots in a pot with two tablespoons water. Bring to a boil and simmer for 20 seconds. Drain and cool under cold water.
Lay one sheet of nori, horizontally on a bamboo mat. Place about 1/6 of the amount of rice evenly on the lower 3/4 of the sheet of nori. Spread one teaspoon umeboshi plum paste across rice about 1/3 from the bottom. Place matchstick carrots and cucumber over the paste, and sprinkle with spring onions.
Using the mat, roll nori and rice around the filling firmly. Wet the inside 1/3 nori on the top with a little water and seal the roll like an envelope. Tuck in ends. Let the roll rest on its seal. Make the rest of the rolls the same way.
Before serving, wet a sharp knife, and cut each roll into 10-12 rounds. Serve on a platter decoratively garnished with remaining vegetable filling.
Dipping Sauce
6 tablespoons tamari soy sauce
7 tablespoons water
1 tablespoon mustard
Blend all ingredients well, and serve in a flat serving dish next to the nori rolls.
Excerpt from Cooking for the Love of the World
Awakening Our Spirituality through Cooking
by Anne-Marie Fryer Wiboltt
Cooking for the Love of the World:
Awakening our Spirituality through Cooking
by Anne-Marie Fryer Wiboltt
A heart-centered, warmth-filled guide to the nurturing art of cooking.
"Cooking delicious nourishing meals - with heart and soul - is easy, fast, and fun with this great guide. Everything you need to know is right here - along with exercises and experiences that will help you love cooking, love yourself,
and love the earth."
-Susun S. Weed, Author, Healing Wise
Order Cooking For the Love of the World in our Bookshop
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