‘The Harvard School of Public Health sent a strong message to the United States Department of Agriculture (USDA) and nutrition experts everywhere with the recent release of its ‘Healthy Eating Plate’ food guide. The university was responding to the USDA’s new MyPlate guide for healthy eating, which replaced the outdated and misguided food pyramid.

Article ‘Harvard Declares Dairy NOT part of Healthy Diet’ from Care2.com, adapted from World’s Healthiest News by Michelle Schoffro Cook, PhD. Thanks to Mutsuko Johnson for passing on the link.

The proposition of a less meat and dairy infused diet continues to gain momentum, and creep into public consciousness. This, a piece by the New York Times food columnist, recommends swapping at least one meaty meal for a plant-based equivalent, and provides a few recipes for the ‘semi-vegan.’ It’s a good start. Not just a step towards personal health, but the planets’ too. Thanks to Mutsuko Johnson for the article link.

A simple autumn meal, with a seared Tuna fillet accompanied by Five-taste-Rice (Short Grain Rice with sauteed Onion, Carrot, Burdock Root and Hijiki); Wilted Spinach and Steamed Squash with a dressing inspired by Mutsuko Johnson: Marmalade, Mustard (a mix of Wholegrain and Hot English) and Miso dressing, made with a pinch of Salt and Hot Water.

A day or two has passed since the mighty All Blacks came through all manner of adversity to triumph at the World Cup. The final itself was a harrowing experience, and I count the team fortunate to hold out in the face of a spirited French performance. However, throughout the tournament I was struck by a unique sense of spirit which flowed around the team, in individuals, but more so collectively as a squad. At times, individuals came forward: Piri Weepu (the leader of the Haka, pictured) was virtually canonised for his exploits in the middle stages of the tournament. Plenty of stars and stalwarts of the game bowed out with injuries, giving other men opportunities to come forward. In the All Blacks, there is a sense of honour in wearing the shirt which taps into a sense of lineage and ancestry, uniting Maori and Pakeha (European New Zealanders) to a common cause, and giving a sense of accountability which transcends the individual. In the performance of the Haka, there is a celebration in facing challenges of life, but in doing so, knowing that we do not stand alone. We gather strength from others around us, from our tupuna (ancestors) and the earth beneath our feet. These men played for each other, and for others that came before them.

Inspired by the spirit of my homeland, I asked my friend Karl Burrows (co-founder of Manaia) for a karakia to share with participants of Mutsuko’s Seasonal Kitchen course at the final Saturday meal. A karakia is offered, like a prayer, to acknowledge and give thanks. It is a call, like the Haka, which rings out across the world, and across the ages:

Nau mai e nga hua e hora nei
I haere mai na koe
I whakatipu a Nuku
I whakatipu a Rangi
Tawhia ki a Rehua
Ki a tama I te ao marama
E rongo whakairia ake ki runga kia tina
Tiina!
Hui e!
Taiki e!

Welcome, acknowledging the food, produce here laid out before us today, given to us by you, sustained and nurtured by the earth, by the heavens, acknowledging Rehua (the star that guides us in harvest seasons), to humanity in the present time (Te Ao Marama, the world of light). Peace, let us suspend these ideas above us, so that we can all embrace them, together it is firm.

Moments from the Saturday completion meal, a true family affair, following a plan laid out by Mutsuko Johnson, with plenty of room for creativity and inspiration. A vivid example of what can occur, when a group of people come together in the kitchen to cook with love, appreciation and awareness.

Green Tea Somen Noodle Sushi. No, I’ve never seen anything like this before either.

A roasted Onion, fresh from the oven, does its best Seashell impression.

The final platter, overflowing with delights. Rice Ball with Gomasio; Onion, Carrot & Lotus Root Skewers; Warm Beetroot and Turnip Salad with Tahini Miso dressing; Roasted Onions; Squash Tempura; Blanched Greens.

To finish, a slice of divine Pumpkin Pie, with a healthy drizzle of Soya Cream.

Mutsuko leads the class through a delicious, simple lunch meal of one-pot Nabe made with Carrots, Leeks, Hokkaido Pumpkin, Cauliflower, Broccoli, fresh and dried Tofu, Kombu and Shiitake; accompanied by a delightful stir-fried leftover Rice with Carrots, Hijiki, Burdock Root, Sesame Seeds and condiment.

Friday night’s meal: Chestnut Rice, Haddock with Kuzu Sauce, Winter Greens with Walnut Sauce, followed by Guinness Cake with Soya Cream.

Ebe gets to work on the dessert, a Grain Coffee Clafoutis, using Barley Cup.

Mutsuko shares a moment with Carly during preparation of the Thursday night meal.

And here it is: Black Soy Rice, Grilled Tofu with Miso sauce, Nishime (Arame, Carrot & Sesame Seeds), Broccoli with Walnut dressing and Squash Tempura.

Tuesday night dinner from last week’s Seasonal Kitchen with Mutsuko Johnson: Five Taste Rice with Toasted Nori; Deep-fried Tofu; Squash tempura; Kale with Sesame Seeds; Daikon with Miso Sauce; Somen Green Tea Noodle Soup with Bonito flakes.

‘My commitment, is that all of us cook at home, to create a strong foundation in our lives.
Create flow of energy each and every day.
Live happy and well.

Life revolves around the kitchen.
Life revolves around our daily activity.

Food and well being is the foundation of our life.

Food and well being allows transformation to happen more effectively.
I intentionally do not use the word complete, because energy is always flowing, never ‘complete.’ We keep completing one moment, and creating the next.

Cooking is a great way to practise this.
Complete one dish, create other one.
Complete one meal, clean up, then the next day, create another meal.
Cooking is the most practical way to practice meditation.
Cooking is meditation.’

Have a present day!
Mutsuko Johnson

Homemade Udon noodles being prepared by the class.

Daikon which reveals the spiralling force of energy.

Home made Sushi Rolls With deep-freid Tempeh, Carrots, Cucumber, Watercress and Wasabi paste.

Udon Noodle Soup with Spring Onions, Sesame Seeds and Bonito Flakes.

Sushi Rolls; Blanched Kale with Deepfried Tofu and Lemon Tahini dressing; Carrot with dried Daikon, Mirin and Shoyu; Lotus Root Tempura; Pickled and Grated Daikon. Itadakimasu!