Dehydrator Cooking – Asian (No) Stir Fry
Adding Variety to the Raw Foods Lifestyle
Adding Variety to the Raw Foods LifestyleWhat adds longevity to my Raw Fusion journey over the past 6 years is playing around with different textures and temperatures, which keeps things fresh and never boring.
A box/tray type dehydrator (for instance a 5 or 9 tray Excalibur) makes a great alternative oven, when you remove the trays. This creates a space where you can “simmer” your food slowly, keeping all the nutrients and enzymes intact at 115 degrees in just under 3 hours.
I have done this many times with spinach and mushrooms and decided to try an Asian variation since I bought a huge bag of gorgeous bok choy at our local oriental market. I also added Chinese (napa) cabbage, wanting to find more uses for this ultra-nutritious green, which came in 2nd place in a recent Times magazine study that ranked 41 superfoods!
You can choose whatever variety of vegetables to change yours up. I used fresh chopped ginger in this one, but instead of chopped garlic, sometimes I love using the liquid aged kyolic garlic drops — not only heart-healthy, but it helps the flavors blend better in many dishes — nice alternative sometimes getting that garlic smell on my fingers! Another item I recommend having on hand are raw vegan Coconut Liquid Aminos, which give a soy sauce flavor without the soy while adding a touch of sweetness.
To keep this meal high raw, I served it over organic broccoli slaw, which I spritzed with fresh orange and a little flaxseed oil. If you want more of a raw fusion or a heartier base, try kelp noodles, shirataki, mung bean threads, spiralized squash, rice noodles or quinoa. In this recipe, I also used a teaspoon of toasted sesame oil, one of my favorite raw fusion pantry ingredients, to give this an authentic Asian touch, mixed with cold-pressed sesame oil.
Asian No-Stir Fry
Ingredients:
6 fresh bok choy, chopped
1 cup napa cabbaged, shredded
3-4 scallions, chopped
5 dried shitake mushrooms
1/3 cup filtered warm water
2 TB. sesame oil
1 tsp. toasted sesame oil
1-2 TB. tamari (gluten-free soy sauce) mixed with 2 teaspoons coconut sugar. (You can replace with Coconut Liquid Aminos)
1 tsp. liquid garlic drops (kyolic – see above) OR 1-2 cloves of garlic chopped
1 TB. chopped ginger
1-2 TB. white or black sesame seeds for garnish
Directions: Soak the shitakes in one third cup warm water for 10 minutes or until soft, while you are chopping up the other vegetables When they are ready, slice them but retain the soaking water. Place all the veggies in a baking dish and toss with the wet ingredients, including soak water. Sprinkle in the chopped ginger and sesame seeds and gently toss to coat all the ingredients. Place in dehydrator set at 115 degrees. After about 1 to 1.5 hours, toss all the ingredients again to moisten the top layer as the dehydrator will dry off all the moisture. Continue “cooking” for another hour or two until vegetables are soft and mixture is warm to touch. This dish will not be hot, but it will be pleasantly warm, while keeping the nutrients and enzymes intact.
Serve over spiralized zucchini, broccoli slaw, or noodles of your choice, but moisten the base with some fresh orange juice and oil of your choice. If you Coconut Liquid Aminos, this would be an ideal topping for your base.
HERE IS HOW I MAKE “SAUTEED” SPINACH AND MUSHROOMS IN MY DEHYDRATOR, TOO!
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