Recipe: Miso-Glazed Black Cod

Miso-Glazed Black Cod

Recipe By: Chef John, Allrecipes
“This is my take on the oft requested miso-glazed, black cod, made famous by chef Nobu Matsuhisa. In addition to a taste and texture to die for, this is one of the easiest fish recipes of all time. A couple minutes to make the sauce, some brushing, a short wait, and you’re broiling. By the way, I don’t like to cook both sides. I like the heat to only penetrate from the top down. This makes for a lovely caramelized top, and a super juicy interior. Cooking times will vary, but simply broil the fish until the bones pull out with no effort, and the meat flakes.”


  • 3 tablespoons white miso paste
  • 2 tablespoons water
  • 2 tablespoons mirin (Japanese sweet wine)
  • 2 tablespoons sake
  • 1 tablespoon brown sugar
  • Some minced ginger (suggested by Ling)
  • 2 (7 ounce) black cod fillets


  1. Set oven rack about 6 inches from the heat source and preheat the oven’s broiler. Line a baking sheet with aluminum foil and lightly grease the aluminum foil.
  2. Whisk miso paste, water, mirin, sake, and brown sugar together in a small skillet over medium heat until mixture simmers and thickens slightly, 1 to 3 minutes. Remove from heat and cool completely.
  3. Place cod fillets on prepared baking sheet. Brush fillets all over with miso mixture. Rest fillets at room temperature to quickly marinate, 15 to 20.
  4. Broil fillets in the preheated oven for 5 minutes. Turn the baking sheet 180 degrees and continue broiling until fish flakes easily with a fork, about 5 minutes more. Sprinkle lightly with salt.

Black Cod

Lecture: Jack Tchen on “Yellow Peril” and the election cyle

The following notes are from Prof. John Tchen’s talk “Yellow Peril” at the Oregon Historical Society on May 25, 2016:

Most Americans don’t know about the “Chinese Exclusion Act” passed by Congress in 1882 that stopped Chinese immigration with a few exceptions. The law wasn’t truly abolished until 1965.  How did it happen? Especially in view that:

1) China Trade was an important part of the U.S. economy in late 1800’s.

2) Desirability of Chinese goods such as silk, carvings, porcelain, and tea; and the influence of Asian art (on American painter James Whistler and others) gave a prestige to Chinese culture.

3) Burlingame Treaty of 1868 between the U.S. and China that promoted free exchange of people, goods, and ideas between the two countries. Chinese immigration was encouraged.

How Chinese Exclusion Act came to be:

Unemployment, concentration of wealth in the few (the Gilded Age of 1870 – 1900), and the “long depression”; led to labor unrest and violence against Chinese. One example, the 1877 San Francisco “sand lots” riot:

Anxiety, loss, and fear led to the “yellow peril” becoming part of working’s man psyche.  Workers feeling of loss led to feeling that they could reclaim power by voting for the right politician.

Chinese laborer as “yellow peril” became a whipping boy for political parties because Chinese people in America did not have political allies and no voting power.

Eugenics movement fed racism. Center of Eugenics movement was New York City!

“The Yellow Peril” from Wikipedia:

The Yellow Peril was a racist color metaphor for the Asian races, which is integral to the xenophobic theory that peoples of East Asia were a danger to the Western World; a psycho-cultural vision of the menacing East, more racial than national, derived, not from concern with danger from any one country or people, but from a vaguely ominous, existential fear of the vast, faceless, nameless horde of yellow people opposite the West; the white fear of the rising tide of non–Western colored people.

Culturally, the Yellow Peril is represented in “the core imagery of apes, lesser men, primitives, children, madmen, and beings who possessed special powers”, which are cultural representations that originated in the Græco-Persian Wars (449–499 BC) between Ancient Greece and the Persian Empire; centuries later, the Yellow Peril theory included East Asians.

Has America reconciled with the past? 1870’s rhetoric appears again in 2016 (e.g., China is taking American jobs). See this Citizens Against Government Waste (factually incorrect) video:

Prof. Tchen hopes his talk is more of a dialogue than a lecture.

Election rhetoric where solutions are shallow, and go off in the wrong direction, is still with us. How do we achieve a rational, fair, and just society?

See sociologist Peter Marris’s work on the psychology of loss and uncertainty.

Recent news article describe current sense of loss, anxiety, and fear;  in this election year.   Anxious in America

Jack advanced a premise that during election cycles, in times of economic loss and uncertainty;  politicians play upon fears of the electorate and often immigrants are blamed for problems. There are similarities in the elections of the 1870’s and today’s.

Note: Tchen’s book Yellow Peril is out of print, but another printing is due out soon. A kindle version will not be available because of high royalties needed for rare color photos. I ordered a copy from Amazon.

Health: You better sit down

I have a very simple test I’d like you to try…
Sit down on the ground and then stand back up.

Sounds pretty easy, right?

There’s just one catch: You’ve got to do this without using your hands, arms, or knees for support.

Take as much time as you need. I suggest crossing your legs to lower slowly onto the ground, and to rise back to standing — you’ll have more control that way.

And every time you do need to use your hands, arms, or knees — make a note of it.

[ Note: If you’ve got balance issues or are prone to falls, this isn’t for you… definitely skip this test!]

Here’s what it looks like…


I’m sure you’re wondering what, if anything, we can learn from such an unusual “test.”

Well, a 2012 study published in the European Journal of Preventive Cardiology 1 found that these basic physical skills — sitting down and standing up — were huge predictors of longevity.

The study followed over 2,000 men and women ages 50 through 80… and the first thing scientists did was perform a Sitting Rising Test (SRT) — the same test you just tried.

Here’s how they scored the SRT:

  • Every participant started with a total of 10 points — 5 for sitting, 5 for rising.
  • Every time a participant needed to use their hands, arms, or knees for support, they lost a point.
  • A “10” is the best possible score — and a “0” is the WORST. (Scientists considered anything below a 7 to be cause for concern.)

Go ahead, try the test and keep score. You’ll want to know your SRT number…

Because scientists found that of the 159 people who died during the 6-year study, ALL BUT 2 OF THEM struggled on the SRT test — meaning they scored 7 or below.

But they also found that every single point increase in SRT scores led to a 21% improvement in survival. 1

What does that mean for you?

Well, if you scored high on that SRT test, congratulations! You’re most likely in great shape.

And if your score was on the low side, don’t worry — it’s possible to improve your results with just a few exercises:

1) Sitting & Standing:
Just repeating the test over and over again will help strengthen the muscles you need to sit and stand without assistance.

Try to use less support every time until you’re able to do it completely unsupported. (Again, if you’re at risk of falling or getting stuck on the ground, make sure someone is around to help out.)

2) Simple Squats:
Doing just a few squats a day can really help strengthen your leg muscles… and you don’t have to hit the gym to do it.

Simply take a seat in an imaginary “chair” from a standing position, then ease your way back up, in 3 sets of 10, every day. (I actually do this when I’m watching TV.)

3) Practice Planking:
A plank is like the top of a pushup — and when done right, it’s an INCREDIBLE core workout.

Focus on keeping your arms and back straight and your abs pulled in for maximum results… and try to hold it for as long as possible. If you can only hold it for a few seconds, that’s okay – you’ll find yourself getting stronger every time!

Those 3 simple exercises may not seem like much…but if you do them regularly, you’ll see a difference in your SRT score fast.

And you don’t have to spend hours working out, either, just five minutes a day: 2 minutes of squats, 1 minute of planks, 2 minutes sitting and standing.

And remember, every single point you can increase your SRT score could mean a huge boost to your longevity…

And that’s too important to ignore.

To great days ahead,

Dr. Bereliani

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Recipe: Eden Organics Kidney beans

For vegan diets, beans provide protein.  This is a heart healthy food, and easy to prepare.  Have a few cans in the pantry for a quick meal.  Can be mixed out of the can into a salad.  Low sodium, and good source of potassium.  Kombu seaweed added to help break down indigestible, gas-producing sugars, raffinose and stacchiose. Nutrients and trace elements in the liquid.  Eden Organics cans are BPA free.

Kidney beans

Kidney beans 2