Cooking with Umeboshi, Ume Paste, and Plum Vinegar
by Jan & John Belleme

Jan & John are good friends of mine and amazing cooks! They have written several books on Japanese foods, written articles for national magazines and help present the Holistic Holiday at Sea.

The art of Japanese tea preparation and presentation involves paying attention to water temperature, steeping time, and serving methods. If the water is hotter than required, the delicate taste of green tea might be lost; steeping too long can produce teas that are dark and bitter.

The Japanese traditionally serve sencha in small delicate tea cups; hojicha and kukicha are generally served in larger, handle-less mugs. Tea is never served with sugar or milk - if sweetness is desired, a little rice syrup can be added.
Kukicha is the easiest Japanese tea to brew. Unlike other varieties, which are never boiled, kukicha is simmered to extract the full flavor from its twigs.

Simply add three level tablespoons of kukicha to one quart of water, bring to a boil, and simmer gently for three to five minutes. Pour the tea through a strainer into the cups, and return the twigs to the pot. The twigs can be used once again, but a few fresh twigs may need to be added for full-bodied flavor. If you are using kukicha tea bags, steep one tea bag in one cup of hot water for five to six minutes. Serve hot or chilled with lemon if you prefer. For a refreshing summer drink, combine chilled kukicha with an equal portion of apple juice.

Hojicha and sencha are closely related and are brewed in the same way. Because sencha contains more caffeine, however, it is served in smaller quantities, and is never used to quench one's thirst. A large teapot is useful if you are serving more than two people. Warm the teapot by filling it with hot water. Pour the water out and add one level tablespoon of tea for each cup of water you will be boiling. In another pot, bring cold, pure water to a full boil, then immediately remove it from the heat. Let the water sit a minute before pouring it over the tea leaves or tea bag in the warmed pot. Allow the tea to steep for only a minute, or it will become bitter. If you are using bulk tea, strain it as it is poured into the cups. Alternate pouring a little tea into each cup, until the pot is completely drained. This pouring method will ensure each person's tea to be about the same strength. The leaves may be reused once or twice. For both sencha and hojicha, fresh leaves should not be added to used ones - discard spent leaves, rinse the pot, and begin fresh. Unlike sencha, which becomes bitter when cooled, hojicha makes a delicious and refreshing cool summer beverage.

Sencha, hojicha, and kukicha are available in good-quality tea bags and in bulk. However, if stored improperly, these teas can become stale quickly. Buy no more than a one month supply at a time, and keep it stored in an airtight container in a cool, dry place.
 

Jan & John Belleme share some of their favorite ume recipes:

Orange-Ume Dressing  
Makes 1 cup

This is a refreshing summer dressing for tossed salads and noodle salads.

3 level tablespoons toasted sesame seeds
   or 3 tablespoons tahini
2 teaspoons umeboshi paste or minced umeboshi
2 tablespoons light sesame or olive oil
1 tablespoon lemon juice
Juice of 1 - 1½ oranges (to taste)
1 teaspoon minced green onion or chives (optional)

Toast sesame seeds (if using) in a dry skillet over medium heat for 1 - 2 minutes, stirring constantly. When seeds are fragrant and begin to pop, remove from pan to prevent them from overcooking and becoming bitter. Blend first 5 ingredients in a blender until smooth. Mix in scallions or chives (if desired), and chill for 30 minutes before using.
 
 

Cole Slaw
Serves 4

This salad goes well with almost any natural foods entrée. Toasted sunflower seeds add concentrated nutrition and extra flavor.

1 small head cabbage
1 teaspoon sea salt
1 large carrot, finely grated (peel if not organic)
1/3 cup vegan or natural mayonnaise
2 teaspoons umeboshi vinegar
1&1/2 teaspoons brown rice vinegar or lemon juice
1 teaspoon rice syrup
1 cup sunflower seeds

Cut the cabbage half in half again lengthwise. Remove tough core and reserve for another use. Slice cabbage crosswise, as thinly as possible. Rinse cabbage and drain well (shake to remove excess water), then place in a large bowl. Add salt, toss well, and knead (squeeze handfuls to help soften fibers). Set aside at least 20 minutes, then squeeze out excess water. Add carrot to cabbage and toss until evenly mixed. Make dressing by combining mayonnaise, umeboshi vinegar, brown rice vinegar or lemon juice, and rice syrup. Add dressing to vegetables and toss well.

Toast sunflower seeds in a dry skillet over medium heat, stirring constantly until golden and fragrant. Transfer to a small bowl. If time permits, chill cole slaw slightly in the refrigerator. Top with a sprinkling of seeds. Serve remaining seeds on the side to be added to individual servings, as desired.
 

John & Jan Belleme

John and Jan Belleme are leading authorities on the healing powers of traditional foods. In 1979m after living in Japan for over a year, where the Bellemes learned the craft of traditional miso making firsthand, they co-founded The American Miso Company, one of the world’s largest producers of traditional miso. Since the 1980s the Bellemes have researched and written, and in many cases illustrated, over 130 published articles on the subject of cooking with Japanese foods, including four books: Culinary Treasures of Japan; Cooking with Japanese Foods, a guide to the traditional natural foods of Japan; The Miso Book and Japanese Foods That Heal. John and Jan travel throughout the eastern United States giving lectures about authentic Japanese foods, and every winter, with partners Sandy Pukel organize a week long health cruise that features prominent experts in macrobiotic cooking, healthy living, holistic medicine, yoga, meditation, shiatsu, Pilates, and natural beauty aids. They live in Saluda, North Carolina.

Photo of John & Jan by Michael Belleme

Japanese Foods That Heal
Using Traditional Japanese Ingredients to Promote Health, Longevity, & Well-Being
A comprehensive and authoritative guide to the healing powers of Japanese foods, this book includes an in-depth look at over seventeen traditional ingredients, including miso, shiitake, toasted sesame oil, tofu, amazake, and seitan. Each food item is given its own chapter, which includes a detailed discussion of the nutritional and medicinal benefits, how to make it or buy it, cooking with it, and recipes featuring it. 224 pages. Price: $18.95
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