Menu

Breakfast

soft millet and squash
toasted nori strips
sauerkraut, or another pickle
bancha tea

Lunch

fried rice and vegetables
daikon pickles
grain coffee

Dinner

brown rice and millet
scrambled tofu
pureed squash soup
boiled broccoli
pressed salad
steamed pears
grain coffee

[note_box]This is not a calorie counting diet. It is about eating specific foods in balance. Remember that throughout the day, you will need:

• about 50% whole grains
• about 30% locally grown (organic, if possible) vegetables
• 5-10% beans and sea vegetables
• 5-10% soups
• 5% condiments and supplimentary foods, including beverages, fish and desserts[/note_box]

Recipes

Recipes and menu are taken from The Macrobiotic Way by Michio Kushi and Stephen Blauer. There are some modifications for the purpose of making these meals easily manageable. The essence and flavors are left in tact.

If you are just beginning a Macrobiotics Diet, you will find this week’s menu to be a GREAT introduction to methods and beneficial ingredients. You can build a sustainable diet from here! My blog will continue to provide you with additional recipes and resources. If this is a diet that you wish to follow – consult your healthcare provider – then I highly recommend that you buy the book. It contains much useful information on nutrition.

If you do not follow a Macrobiotics Diet, feel free to use these ideas and alter seasonings to your taste and diet. If you like, add meat on the side!

Soft Millet and Squash

• Make-ahead, click here

Prepare in advance. Reheat for breakfast, adding water if needed.
For additional information on breakfast congee, click here

Toasted Nori Strips

• Toast a sheet of nori over a flame until it turns bright green, or just buy toasted nori. Cut into strips.

Sauerkraut, or another Pickle

• Make-ahead, click here

Fried Rice and Vegetables

• dark sesame oil
• 1/4 c diced onions
• 1/4 cup cabbage, cut into one inch chunks
• about 1/2 carrot, cut into matchsticks
• 1 c brown rice
• water
• tamari, to taste
• 1 T chopped parsley

Sauté onion in sesame oil on high heat for 3-4 minutes. Reduce heat. Layer cabbage, carrots, and rice over onion. Add about a tablespoon of water.

Cover. Heat on low. Cook until veggies are tender and rice is warm and soft. When almost done, season with a little tamari, to taste. Mix, Cook another 3-5 minutes.

Daikon Pickles

• Make-ahead, click here

Brown Rice and Millet

• 3 parts brown rice, cooked, see Make-Ahead here
• 1 part adzuki beans, cooked, see Make-Ahead here
• salt, to taste

Combine ingredients and gentle heat, adding enough water to loosen rice and prevent burning on the bottom of the pot. Gently stir until heated through.

Scrambled Tofu

• dark sesame oil
• 1/4 c diced onion
• a few pieces burdock, cut into matchsticks (about 2 T)
• 1/4 c carrot, cut into matchsticks
• 1/4 lb. tofu
• tamari, or sea salt, to taste
• 2 T parsley

Sauté onions over med-high heat, in sesame oil, for about 2-3 minutes. Layer burdock and carrots on top of onion.. Crumble tofu over top. Cover. Reduce heat to med-low and cook for several minutes, until tofu is soft and fluffy and vegetables are tender. Simmer with a little tamari or sea salt, and cook until liquid is evaporated. Mix in parsley.

Pureed Squash Soup

• 1 c buttercup squash or Hokkaido pumpkin
• 1 c water
• sea salt, to taste
• chopped scallions or parsley, to garnish
• toasted nori, cut into strips, to garnish

Place squash, water and pinch of salt into a pot; cover and bring to boil. Reduce heat to med-low and simmer for several minutes, until squash is soft and tender. Puree to a smooth and creamy consistency (using a food mill, or any other equipment you use for purees). Return squash to pot and bring to boil. Reduce heat. Season. Simmer about ten minutes more.

Boiled Broccoli

Place desired amount of broccoli into boiling water for only 2-3 minutes, or until it is bright green and tender. Remove from water and drain.

Pressed Salad

This is maybe the original sous vide. Pressing vinegar into salad, and then releasing pressure, allows for a quick infusion of flavor.

• 1 c very thinly sliced cabbage
• 1/2 c sliced cucumbers
• 1/4 c thinly sliced radishes
• 2 T thinly sliced onion
• 1 1/2 T brown rice vinegar
• 1/4 t salt

If you have a pickle press, place all ingredients in it and press down firmly. If you do not have a pickle press, place all items in a bowl; use a plate or some flat clean item to press down on vegetables, and add weight.

When water level rises to the top of vegetables, release pressure slightly (reduce weight) to absorb salt and vinegar. Let sit for 1-2 hours. Remove vegetables. Squeeze out excess liquid, and serve.

Steamed Pears

I had no raisins, but I did have fresh blueberries; they worked quite nicely.

• 2-3 pears, sliced
• pinch of sea salt
• 2 c water
• 1/4 c raisins
• 2-2 1/2 T kuzu, diluted in water (3-4 T water)

Place pears, salt, water, and raisins into a pot and bring to a boil. Reduce heat to low and cover pot. Simmer for several minutes, until pears are soft. Add diluted kuzu, stirring to prevent lumping. Simmer 2-3 minutes and serve.

 

Grain Coffee and Bancha Tea

• Make-Ahead, click here
• If Bancha twigs are unavailable, you may opt for a good green tea

Enjoy!

If you like anything you see, please LIKE and SHARE!