The Essence of Freshness: Simple Raw Vegetable Preparations

Lotus Root Nukazuke & Local Cherry Tomatoes © 2025 Tenzo's Kitchen LLC

In shōjin ryōri—being rooted in Buddhist principles—there is a fundamental understanding that food is more than just sustenance. It is a conduit for connection: to nature, to our bodies, and to our spiritual practice. This philosophy is beautifully embodied in the preparation method known as namamono (raw vegetable preparation), which is one of the five core preparation methods, or gohō, that form the foundation of this culinary tradition.

While many associate shōjin ryōri with complex, carefully arranged dishes, namamono brings us back to the basics: celebrating the purest form of an ingredient by serving it raw. It’s an act of deep respect for the ingredient itself, acknowledging its inherent flavor, texture, and vitality.

In short, namamono, or raw vegetable preparation, is the shōjin ryōri answer to our modern-day mealtime challenges. It is a practice that uses fresh, seasonal, and raw ingredients with minimal intervention to create dishes that are nutritious, affordable, and quick to prepare. This approach not only preserves the food's natural vitality but also offers a simple, meditative path to a healthier and more mindful way of eating.

For many, the pursuit of a healthier diet is fraught with challenges. We are surrounded by conflicting information and the pressure to eat “perfectly,” which can lead to frustration. The idea of a healthy meal often conjures images of complicated recipes, limited time, and obscure ingredients that strain the budget.

This feeling is a common barrier. The thought of overhauling an entire way of eating can feel daunting and unrealistic. Many well-intentioned efforts are derailed by recipes that are too fussy or require specialized knowledge, leading to a cycle of starting and stopping. The search for a simpler, more forgiving path to wellness—one that is both sustainable and enjoyable—is a universal one. It is precisely this need for accessible wisdom that lies at the heart of shōjin ryōri.

The practice of namamono is the first of the five timeless solutions to these modern problems that I want to share with you. It is a method of preparation that cuts through the noise and complexity, inviting us to find beauty and nourishment in the most straightforward of ways. The solution is rooted in the shōjin ryōri principle of honoring the natural state of food. By choosing fresh, seasonal vegetables and preparing them with minimal intervention, doing only what is necessary, we not only preserve their vital nutrients but also allow their true flavors to shine.

This approach directly addresses the issues of time and budget that constrain all of us to some degree or another: raw vegetable preparations are typically quick and rely on widely available, affordable produce. Instead of needing a full pantry of specialty ingredients, you can find everything you need at your local market.

Shōjin ryōri encourages us to see cooking not as an unavoidable chore but as a meditative practice. A way to be present in each moment and express gratitude for the food that we are fortunate to receive. This shift in mindset can transform the entire experience of eating, making it less about a restrictive diet and more about a joyful, conscious practice. The simplicity of namamono makes it an ideal entry point for those feeling intimidated by plant-based cooking. It proves that wholesome, delicious food doesn’t have to be complicated, and that sustainable change is rooted in wisdom, not in fleeting trends or perfectionism.

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Getting Started: Your First Raw Vegetable Preparation

So, where to begin, you ask? With what you have on hand. Start with what is in season and what is local. A simple cucumber salad can become a mindful creation when you take the time to appreciate the crispness of each slice. A vibrant heirloom tomato, with just a pinch of sea salt and a few drops of high-quality rice vinegar or extra virgin olive oil, can be a revelation. It comes down to this: find the highest quality ingredients that are accessible and prepare them intentionally. Simple.

A classic example of namamono is this simple Japanese cucumber salad. I know what you are thinking if you are reading this in real-time. A cucumber dish again? Yes, a cucumber dish again. Remember that I am approaching this from the vantage point of an ordained monk as much as a chef: I use what I have on hand and in season, having no preferences beyond that.

Part of the reason we find ourselves searching the internet for new and complex recipes to try in the first place is that we are constantly seeking something. Something outside of our day-to-day experience. Something beyond ourselves and our circumstances. On a deeper level, this approach to cooking is helping us to alleviate that pressure and accept that who we are and what we have is enough.

Wakame (Kelp a/k/a Sea Lettuce) © 2025 Tenzo's Kitchen LLC

Japanese Cucumber Salad (Kyuri no Sunomono)

Ingredients:

• 125 g Japanese cucumber

• 2 g sea salt

• 15 g dry wakame a/k/a sea lettuce

• 45 g rice vinegar

• 15 g shoyu (Japanese soy sauce)

• 15 g monk fruit sweetener or sugar

• Some toasted white sesame seeds

  
  

Instructions:

1. Prepare: Soak the wakame in cold water to cover for apporximately 10 minutes. While that is happening, thinly slice the cucumber. As you do so, be present with the task. Notice the color of the vegetable, the feel of the knife in your hand, and the sound of the knife with each slice as it comes into contact with the cutting board. This is an act of meditation.

2. Soften: In a bowl, toss the sliced cucumber with the sea salt. Let it sit for 5-10 minutes. This draws out excess water, softening the cucumber. This is a necessary step along the journey.

3. Cleanse: Gently squeeze the salted water from the cucumber slices and rinse them lightly under cold water. Pat them dry. This step represents the release of what is no longer needed, leaving only the pure essence. Strain the wakame and squeeze it dry as well. Combine the two in a bowl and set aside.

4. Adjust: In a separate small bowl, whisk together the rice vinegar, shoyu, and sweetener. Adjust the taste, then add it to the cucumber and wakame, tossing to ensure everything is lightly coated.

5. Receive: Garnish with toasted sesame seeds and serve immediately. As you eat, take a moment to appreciate the crisp texture and clean, refreshing taste of the salad. The contrast of that taste with the earthy, nuttiness of the sesame. The slight bite of the vinegar that awakens the taste buds. Above all else, be thankful.

This simple recipe demonstrates how to create a meal that is nourishing and delicious without complicated techniques. This approach allows us to find joy in cooking and eating, transforming a routine task into a meaningful practice. The same principles can be applied to many other vegetables: thinly sliced daikon radish, fresh bell peppers, or even a simple arrangement of seasonal greens with a light dressing (just add a bit of sesame oil to the above and swap out the cucumber for salad greens). The key is to find the beauty in the process, not just the outcome.

Ultimately, adding namamono to your culinary repertoire is a powerfully simple method moving you towards holistic health and wellness. It’s an accessible way to incorporate more whole, unprocessed foods into your diet. It is a way to nourish your body, mind, and spirit by adopting a simple diet based upon the principles of shōjin ryōri. It’s an invitation to pause, to be present with your food, and to find gratitude in the simple act of eating. The path to sustainable change is not one of perfection, but one of mindful, gradual progress.

How can you find more stillness and gratitude in your kitchen today? Share a simple raw preparation you'll try this week in the comments below!