Probiotics play an important role in maintaining and improving our health. The easiest way to hire them is through our food. And the easiest way to have them at our table is to do it ourselves. Making pickles!




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1 moderate shift Cut into small pieces

1 medium carrot Cut into small crescents

1/2 small cauliflower Divided into small bouquets

1 liter of water | Boiled but brought to ambient temperature

1 1/2 teaspoon of salt Seafood, unprocessed

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Step 1 Mix the salt with water, well, dissolves completely.

Step 2 Cut all vegetables and add them to a pot, glass or ceramic, preferably.

Step 3 Add the water, cover the vegetables.

Place a dish on top so the vegetables are immersed in the water.

Step 4 Cover and leave for 4-5 days.

Step 5 After 2-3 days, check if foam has formed, removes it with a spoon.

Step 6 After 5 days, put the pot in the refrigerator and consume our picnics with every meal.



In the summer, fermentation occurs faster (3-4 days), and in winter it may take up to 5-7 days.

Of course, we can leave the pickles above to make them stronger!

Good appetite..!



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1 small cabbage

2 tablespoons of olive oil (or one tablespoon of sesame oil)

2 tablespoons of soy sauce

Some water

A little salt

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Step 1 Chop the cabbage.

Step 2 In a deep pan, heat (without burning) the oil.

Step 3 Add the cabbage and a little salt and, stirring constantly, cook it in medium to high heat.

Step 4 Add some water, cover the pan, lower the heat and let cook for 2-3 minutes.

Step 5 Remove the lid, add the soy sauce, stir well for a minute, remove the pan from the fire and serve.



4 servings


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1/2 small cabbage

1 leek

1 large carrot

2 tablespoons of olive oil (or one tablespoon of sesame oil)

1 tablespoon of Tamari ONE Project

1 tablespoon of Mirin ONE Project

Some water

A little salt

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Step 1 Chop the cabbage.

Step 2 Cut the leek into thin diagonal slices. Cut the carrot into diagonal slices and then into strips.

Step 3 In a deep pan, heat (without burning) the oil.

Step 4 Add the leek and sauté for 1 minute.

Step 5 Add a few grains of salt and continue for 1 minute.

Step 6 Add the cabbage, a few drops of water and mix well for 2-3 minutes. .

Step 7 Add the carrot and Mirin and mix well in medium to high heat, another 1-2 minutes.

Step 8 Add the Tamari, stir well for 1-2 minutes, remove the pan from the heat and serve.

Step 9 If we want to pour a little lemon juice and serve.


4 servings



1/2 hour




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7+ days




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12+ months




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Onion pickle with Tamari


Winter and cold and probiotic foods are essential for everyday use.


See a recipe for Tamari pickles that are already rich in enzymes and probiotic bacteria because of their natural fermentation process, while giving strength and unique flavor.


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1 kg Dried onions

Peel 1/2 lemon

100ml Tamari Sauce

Container for fermentation with vertical walls (glass, ceramic, plastic)

Weight 1-2 kilos

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Step 1 Clean the onions from their peel and put them in a basin of water to cover for a few hours. The more soaked, the less intense the taste will be from the essential oils of the onion.

Step 2 We cut each onion in the middle and every half in strips towards the center, not parallel so that each piece has a part of the root.

Step 3 Put the onions in a bowl and pour in with Tamari.

Step 4 Mix well, kneading lightly.

Step 5a Cut the lemon hole with parallel cuts and then vertically become very small cubes. The younger the better.

Step 5b Add the chopped lemongrass to the onions and mix well.

Step 6 Put the mixture into the container that we have selected. Cover with a dish so that the onions do not spread and we place the weight. If we do not have a weight, we can put washed stones or a bag of water.

Step 7 On the next day we check whether liquids have risen above the level of onions. If not, then increase the weight or add a little Tamari mixture with water (1: 4).



Let the mixture covered by its liquids for at least 7 days as far as we want. The more it becomes, the more fermentable it becomes and it gets a sour and sharp taste.

Accompany your meals with it.


Offer these pickles to those you know who eat animal products, since it helps detoxify them!

How do we make sushi, step by step … and suggestions for some variations.

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MATERIALS (for 2 rolls of sushi)

1 sushi mat

2 leaves Sushi Nori ONE Project

1/2 cup of brown rice

2-3 tsp. Sushi Vinegar ONE Project

A pinch of salt

Filing suggestions:

  • Carrot + cucumber + rocket leaves
  • Avocado + carrot + onion + roasted almonds
  • Mushrooms shiitake + daikon + pepper in a sage
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Step 1 Wash the rice thoroughly and soak it in 1 cup of water (1: 2 ratios) for a few hours or for a while. Cook for 30-35 minutes with salt. Turn off and after 10 minutes gently mix with Vinegar Sushi. Let cool in a deep dish.

Step 2 Wash and dry the rocket. Cut the cucumber and carrot into long. Thin strips. Remove the cucumbers from the cucumber. Boil the carrot in salted boiling water for one minute. Rinse with cold water. Allow to dry. Dry in a towel.


Step 1 Place a Nori leaf on the sushi mat, with the glossy surface down.

Step 2 Wet our hands or a spoon and spread a thin layer of rice rice on the Nori leaf, in a thin layer, leaving a bare, thin strip on the top. Spread the vegetables in the middle of the rice. Optionally we can use a line of a little mustard or other seasoning or finely chopped UEMBOY ONE Project for extra flavor. (SUSHI 1)

Step 3 Pick up the sushi mat on one side (towards us). (SUSHI 2)

Step 4 Fold slowly, the sushi mat forward, holding the filling. (SUSHI 3)

Step 5 Sow the Sushi slowly, bringing one side of the algal to the other. (SUSHI 4)

Step 6 Lift the sushi mat gently, and gently press to tighten the filling. (SUSHI 5)

Step 7 Continue the twist until the roll is completely folded, then fold into the sushi mat and press lightly to close it well. (SUSHI 6)

Step 8 We open the sushi mat, if it is stuffed, put it back with our fingers and place the sushi with the closure leaning down. (SUSHI 7)

Step 9 Loosen a sharp knife and cut into pieces. (SUSHI 8)

Step 10 Serve with soy sauce or wasabi sauce, ginger juice and coke.


Where SUSHI 1-8 see the corresponding illustrations:

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Make sushi for work, excursion or even for any meal you want something, delicious, very nutritious and special. Do not be disappointed if you do not succeed in wrapping the sushi for the first time. Insist and you will see that you will soon be able to make very beautiful, and aesthetically, sushi rolls.


Rich in minerals and trace elements, amino acids, complex carbohydrates and proteins.

6 servings




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1 aisberg or lettuce

Half a bunch of parsley

2 cucumbers cut into diagonal slices

3 medium carrots cut into diagonal slices

2 medium courgettes cut into diagonal slices

150 g of chopped chopped cubes

1 pinch of algae we have

2 spoons of soy

2 tablespoons min

A handful of olives

1 tablespoon of mustard

1 tablespoon of sweet hate

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Step 1: Soak them in water for 20 minutes.

Step 2 Cook the tomato together with the broth in water, soybean and broth for about 20-30 minutes until it is soft. If necessary, add some water if the existing one evaporates.

Allow to cool.

Step 3 Boil the carrots in a slightly salted water for 1 minute (make sure they stay crisp), and continue with the zucchini. Let them cool down.

Step 4 In a large bowl, cut aisberg or lettuce with your hands; add gherkins, boiled vegetables, Tempe with marjoram and olives.

Step 5 We make the sauce, mix mustard, sweet honey, add a little soy and water or liquid that has gone out of the tempered cooking, giving the desired texture (not too fluid).

Step 6 Pour the salad with the sauce and serve!


Sandwich club with smoked temple fillet … yam yam..!


(Recipe from the meal we offered at the Well day Seminar with Francisco Varatojo: Macrobiotics, Cancer and Lifestyle Disorders “on 18/9/2016).


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MATERIALS (for 4 people)


12 slices of whole grain toast bread

1 Tempe package (300g)

Mustard (without sugar and preservatives)


Lettuce / Aisberg / Red Lopes

Pickled or fresh cucumber

Parsley Para (we did it with Shiso leaves!)

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Step 1 Parsley Cake: Roast 50 gr of pine nuts. Blend the ingredients in the blender (1 bunch of parsley, pine nut, ½ cup olive oil, 3-4 tablespoons balsamic vinegar, 2 drops of egg white ONE Project, 1 tablespoon of yeast, 2 cloves of garlic or 2 Garlic powder, 1 small onion, 2 onions). Beat until cream is made and correct with olive oil, miso, and vinegar.

Step 2 Temp: Cut the Tempe crosswise into 4 thin slices and then vertically in the middle, creating eight large pieces. Stew it for 10 minutes. Marinate for at least 2 hours (best stew) in a mixture of: ½ cup of water, 1/4 cup of Tamari ONE Project sauce, 3 tsp. Mirin ONE Project, and 3 sts. Rice Castor Rice Vine ONE Project, 1 st. Pepper smoker powder, 1 cl. Garlic powder.

Step 3

Dry the Tempe on absorbent paper on both sides.

Fry the fillets of Tempe in a pan with a little sesame oil, 1-2 minutes each side, to brown well and become crisp.

Alternatively we can:


Bake them and bake them on the barbecue for 2-3 minutes.

Instead of steam, fry them and then cook them in the marinade for 10 minutes. They will become softer instead of crisp.

Step 4

Chop bread a little on a toaster, just take a color.


Step 5

Wash and dry our vegetables, cut the green part of each sheet of Aisberg in pieces to fit into the bread. Cut the cucumber into slices.




Pick a slice of bread with the pesto, put on the Aisberg, a slice of Tempe. Pick a second slice of pesto and put it on Temp. On the other side we spread a lot of mustard, we put a large rocket, another feta cheese, a pickled cucumber and cover with the other slice of bread that we have also spread with mustard. Cut diagonally into 2 or 4 pieces. Join each party with a toothpick and get ready!


Taste along with marinated salad, some brown rice and vegetable temptation.






1 hour




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Indonesian Gado-Gado Salad with Teabag fillets and peanut butter sauce


The description is a complicated recipe, but it should not scare you!

It is really very simple and quick to perform and will reward you and your co-workers with its rich taste and impressive appearance. As for its nutrition, it provides us with a wealth of vitamins, proteins, probiotic bacteria and vegetable fats, and it could well be a full meal if accompanied by a little paddy basmati rice!


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150g Tempe



3 sec. Tamari ONE Project

3 sec. olive oil

2 sec. Rice syrup (or maple)

2 tsp. Paprika smoker powder

½ cup of wine (or beer or water)

Peanut Butter Sauce:


100g peanut butter soft

2 cloves of garlic crushed

2 sec. Grated ginger

3 sec. Mirin ONE Project

3 sec. Tamari ONE Project

3 sec. Lemon juice

¼ tsp. Chili powder

Some sunflower oil or sesame oil

Bread of boiled vegetables



2 cups of green beans cut into three

2 cups of Chinese cabbage or white cabbage

1 cup of carrots cut into diagonal slices

1 cup marinated red cabbage

Marinated red cabbage:


1 cup chopped red cabbage

2 sec. Brown Rice Vinegar ONE Project

1 sec. Vinegar ONE Project

1 sec. Mirin ONE Project

2 sec. Sesame oil

2 sec. Fresh coriander chopped

2 sec. Roasted sesame seeds, defatted

A pinch of salt



Chopped onion and shrubs SUSHI NORI ONE Project cut into thin strips with scissors for decoration.

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Step 1

Marinated red cabbage

Prepare red cabbage at least 2 hours earlier or from the previous night.

In a deep bowl, mix the cabbage with salt gently. Mix all other ingredients, cover and leave in the refrigerator until we use it. If we leave it in the evening, it is advisable to mix 2-3 times to mix the fragrances well.


Step 2

Tempe, step 1

Cut the Tempe into pieces not too thin (triangles, elongated ones), size as small as our finger. Soak them in the marinade for at least 2 hours.


Step 3


Let the carrots and green beans in salted water for 1-2 minutes. Empty them in a cold water pan to keep them crisp and leave them in a deep dish for the salad. Cut and separate the leafy from the hard part to the leaves of Chinese cabbage. Chop the leaves and add to the salad bowl while the stem dips it in the boiling water and drain after 10-15 ", holding a little of the juice. Add the cabbage stem to the rest of the salad.


Step 4

Tempe, step 2

Remove from marinade and fry in some sesame or sunflower oil until it turns brown, turning on both sides for 2-3 minutes. Dry on absorbent paper.


Step 5

Peanut butter sauce

Cook garlic in low heat, brown, with a few grains of salt. Add chili powder and ginger for another 2 minutes. Add all the remaining ingredients and mix to mix. We correct with vegetable broth for liquidity, as well as Mirin - lemon for taste. The sauce needs to be fluid enough to mix the ingredients nicely, but not watery.


Step 6

Final stage

Mix the Tempe and the sauce into the pot. Serve the mixture on the dishes, putting a quantity of red cabbage on top and decorate with a little chopped onion and thin strips of Sushi Nori seaweed.


1/2 hr




A vegetable dish that can perfectly accompany recipes with Seitan and Tempeh, fried dishes, pasta (making it more saucy), risotto, and is generally a passepartout …


  • 2 medium carrots
  • 1 onion medium
  • 1 cup of white cabbage
  • 2 celery stalks (without the leaves) and / or marjoram (fennel root)
  • 1 small sweet potato
  • 2 cloves of garlic
  • 4 TBS sesame oil
  • 2 TBS MirinONE Project
  • 2 TBS Rice Whip Rice ONE Project
  • 2 TBS Tamari ONE Project
  • Grated zest of half orange
  • 1 pinch of fine, unrefined sea salt
  • ½ TBS Kuzu ONE Project
  • 1 teaspoon of ginger juice
  • Water or vegetable broth


Step 1

Cut the vegetables.
Carrots in 2-3 cm thick rounds, onion in large cubes, finely chopped cabbage, celery ιn thin diagonal slices, sweet potato also in small cubes, garlic in the middle.


Step 2

On medium heat, sauté the onion with a few grains of salt until it is glassy (2-3 minutes).
Add the garlic, continue for another minute

Step 3

Strengthen the fire and continue with the celery (and / or fennel root) and mix to oil, another 2 minutes. Add the carrot with a little more salt, sauté 2-3 minutes. Add a little water with a teaspoon to soften the vegetables by the vapors. Add the sweet potatoes, mix, add a few grains of salt, and half of Mirin and Brown Rice vinegar. Continue for another 3 minutes.

All this time the mix should be relatively dry and be stirred constantly.


Step 4

Cabbage is following with a few more grains of salt. Here, instead of water, add the rest of Mirin and Brown Rice vinegar and mix thoroughly to mix the aromas.
Season with Tamari and correct to taste, adding as much as we want, do not get it too salty!


Step 5

If desired, season with ginger juice, for a spicy twist. If you want to make it a pasta or cereal accompaniment, we can dilute to ½ cup of vegetable broth or plain water, ½ teaspoon of Kuzu starch and pour into the mixture, stirring until the sauce thickens.

Step 6

We serve warm and enjoy the unique aromas of Vinegar and the natural sweetness of Mirin, along with the depth of Tamari’s taste and color.
Perfect combination of tastes at the festive table, whatever else that you may serve …


Variations: If you want to use red cabbage for more color, then you should sauté it separately with a little oil and salt, and add it at the end, just before the ginger juice so as not to color the mixture and allow all other materials to keep their color.
Instead (or together) for a carrot, use parsnip.


A lady from the market that grows organic vegetables, gave us as a present a bunch of fresh spring greens – fresh garlic, celery, fenel, parsley.

I chopped all of them and quickly stir-fried them in olive oil with some shoyu and mirin. Added a handful of cashwes, lemon zest and left-overs of cooked rice. Few minutes on a high flame constantly stirring – ready!