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The menus  to redo for summer recipes + snack 

These menus sound like the summer solstice  all the seasonal transitions we  bring its share of disturbances before regaining balance. Also it is in a spirit of the off-season in the colors of the rain that you have  been proposed   some   ideas  menus. 

The system is simple 3 bowls: 

1 unseasoned cereal + a mixed dish + a  raw vegetables  

As the summer progresses and  especially during free practice from 1st to 4th November  are   invited to  browse the blog to find other ideas as well as the basic matrices from which you can let your creative intuition emerge     !  



And for the spirit of the kitchen a little reminder here: 

Small-  breakfast  :

We can  waking up take a glass of lemon water with 1/2 lemon juice in warm water or a hojicha tea with an umeboshi plum (with a drop of soy sauce if you like)  

3 proposals 

- Okayu + tsukemono + shiogoma (traditional menu of Zen monasteries) 

- Porridge + compote + granola (western menu) 

- Intermittent fasting (do not take  small  lunch in order to let the  digestive functions during 16:00).  

the Japanese Zen version: 

Okayu  :

Take one volume of round white rice for 8 volumes of water (depending on the desired consistency, it is between 5 and 8 times the volume of dry rice). Start by rinsing the rice 10 times then let it rest for 1 hour for white rice, the day before for brown rice. 

Cook the rice covered and when the water boils reduce the heat to a minimum and continue to cook for about 25 minutes  . Serve immediately so that the rice does not absorb water. When someone is sick they will be offered to add a plum  umeboshi.


Sesame salt (  gomashio) 

Take from 9 to   11 volumes of sesame for 1 volume of salt. Roast the sesame seeds in the pan for 30 seconds (be careful, they become too cooked   toxic by a   glycation phenomenon) then mix them with salt and grind them with  suribashi.   Store in a dry place at room temperature.  


Tsukemono  express  : 

Choose a vegetable  : cabbage, cucumber, beetroot or tops, broccoli tails etc. Grate them with a mandolin or chop them with a knife then put them in a bag     for freezing. Add the salt, mix it well with the vegetables. Empty the air before closing the bag. Put it on a   plate and   to pose   a weight on it.   Take out the vegetables, squeeze by hand to express the water. Taste and leave as is or season with a little lemon juice, vinegar,  mirin, zest, ginger etc. 


the western version: 

Porridge  : rice cream  or rice milk kokoh,

Heat 300 ml of rice milk for 30 g of pre-cooked brown rice cream  . that  can also take the rest of the cereal from the day before and mix it by lengthening it with rice milk. 

If it is hot ,  choose chia seeds in rice milk possibly thick with starch  kokoh  (mixture of quinoa / rice and Azuki)

+ Dried fruits and nuts: a mix of nuts such as cashew seeds,  sunflowers and raisins 

+  compote: fruit  to cook in a saucepan with 1 pinch of salt to cook over medium heat  or fresh fruit 














2/ Lunch  of celebration:  

Oryoki 1 -  Cereal  : a cereal of your choice semi-complete basmati rice  with fresh herbs + black sesame seeds

neutral flavor / color: white + green + black 

Oryoki 2 - Dish:  

  • early turnip in the oven, blanch the turnip for 10 minutes, then put it in the oven with a little oil until golden. place it in the bowl on a teaspoon of cashew nut puree 

  • broccoli  cooked in water with ½ tsp of baking soda, be careful it must remain crunchy for 5 mins max and then in a tub of iced water.

  • Pellet  carrots  : Cook a handful of coral lentils, set aside. In the pan, sauté a carrot cut into pieces covered with a little salt, add a little oil when it sticks. This way the sugar will come out. Crush almonds in a mortar or take slivered almonds. Once the carrot is cooked, blend it and mix with the same weight of lentils. Coat with almonds and fry in olive or sunflower oil. 

  • make a Yuba  soybeans with the skin of soy milk cooked over low heat. roll up as you can and pour over a touch of wasabi or horseradish and a drop of soy sauce 

  • braised fennel  : cut the fennel lengthwise into slices and pan-fry it over high heat until it browns on each side and continue covered for 10 minutes over low heat

  • Flavors: sweet + salty + bitter / colors: white +  green+  pink+  orange / texture: soft / cooking: fried + sautéed + boiled

Oryoki 3 - Raw vegetables  : Grate a little cauliflower and use the beetroot juice from the day before (fresh or lacto) to color them. Season with ginger zest and  blue borage flowers and lemon juice as desired  from the moment. 

flavor: sweet+ spicy+ sour  / colour: pink + yellow + blue / texture: crunchy / cooking: raw  


Breakfast  : 

2  proposals  

1/ Mizudaki Yakuzen  : 

Dashi  made with 10 cm of Kombu seaweed  (and 3 shiitake) in 1 liter of water to bring to a simmer or soak for 2 hours at 1 temperature   ambient (or the day before) 

+ 1/2  small Chinese cabbage, 2 small  potato  new, 2 turnips, 1 rack of  tofu   200  large pointed cabbage or spinach or turnip tops  new 

For the sauces (per person)  ': 

- 50 g of soy sauce + 30 g of cider vinegar  + grated ginger 

- 1 tbsp of miso + 1 tbsp of tahini + 1 tsp of sugar + a little water

Place the vegetables except leafy vegetables   in the dashi and bring to a boil. remove the konbu and shiitake then  cook over low heat 30  my. Add the diced tofu and the salad and cook for 2 minutes. Drain and serve with the sauces. We will adapt with the  vegetables available 

Oryoki 1: Rice  complete with a few  seeds  black sesame

Oryoki 2 2: Mizudaki with its sauces

Oryoki 3: Express Tsukemono (see breakfast recipes  above )  kohlrabi + pink berries + lemon zest 

yakuzen mizudaki paris.jpg

And  because practicing is celebrating here are some suggestions  benevolent light but nevertheless greedy. 

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