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By Fred
Suggested foods on the Macrobiotic Diet, achieves variety, easily providing minerals & vitamins, optimizing your health. Foods are listed in order of highest digestibility for each nutrient.
| Vitamins |
Food Source |
| A |
Vegetables with highest green pigment concentration collard, kale, broccoli; carrot, pumpkin, squash |
| B-1 |
Whole grain, legumes, corn, collard, turnip green |
| B-2 |
Green vegetables, broccoli, legumes, oats, mushroom |
| B-3 |
Whole grain, most vegetable, fruits, mushroom |
| B-6 |
Whole grain, cauliflower, legumes, most vegetables, leafy greens |
| B-12 |
Miso, shoyu, sea vegetables, naturally fermented pickles, traditionally-made tempeh, fish, shellfish, foods from animal origin |
| C |
Turnip green, kale, crucifer: cabbage, cauliflower, broccoli, asparagus, fruit |
| D |
Fish, fish oil, sunlight |
| E |
Most vegetables, whole grains, vegetable oils, tahini, nuts, seeds |
| Folic Acid |
Parsley, leafy greens,, fresh fruit, whole grains, dried beans |
| Pantothenic Acid |
Leafy greens, mushrooms, cauliflower, most fresh vegetables and fruit |
| Protein |
Grains, beans, miso, shoyu, white fish, tofu, tempeh, seeds, nuts, nut butters, tahini |
| Minerals |
Food Source |
| Biotin |
Whole grain, cauliflower, pea, vegetables, rice bran, leafy green |
| Calcium |
Leafy green vegetable, sea vegetable, broccoli, kale, tahini – very high |
| Chloride |
Salt, vegetables |
| Chromium |
Whole grains |
| Cobalt |
Sea Vegetables |
| Copper |
Whole grains, green vegetables, legumes, water from copper pipes, nuts |
| Fluoride |
Whole grain, vegetables, fruit, kukicha bancha tea |
| Iodine |
Sea Vegetables |
| Iron |
Leafy greens, wheat, legume, corn, iron cookware, tahini, dried fruit, sea vegetable |
| Magnesium |
Fresh green vegetables, corn, apple, almond, beans |
| Manganese |
Whole grains, green vegetables, nuts, seeds tahini |
| Molybdenum |
Legumes, whole grains, dark green vegetables |
| Phosphorus |
Whole grains, vegetables, nuts, seeds, legumes |
| Potassium |
Vegetables, fruit, whole grains, prunes, raisin, cantaloupe |
| Selenium |
Fish, whole grain, broccoli, onion |
| Sodium |
Sea Vegetables, artichokes, beets, celery chard, kale, mustard greens, salt |
| Sulfur |
Legumes, peas, mushrooms, brussel sprouts, cabbage |
| Zinc |
Whole grain, nuts, seed |
By Marsha
Serves 4-5
Based on Aveline Kushi’s Complete Guide to Macrobiotic Cooking
Benefits: Lentils are rich in calcium, iron and dietary fiber cleansing the blood, strengthening digestion, and circulation.
Healing Foods, by Michio Kushi and Alex Jack
- 1 cup French baby green lentils
- 1/4 cup burdock, diced
- 1 cup onion, diced
- 2-3 cups water per cup lentils
- 1/2 cup celery, diced
- 1/4 teaspoon si salt
- 1 cup diced carrots
- 2 Tablespoons parsley, finely chopped
- Shoyu to taste
- Bay Leaf, minced garlic clove, shinshimi optional
- Sort lentils, looking for stones, dirt and debris.
- Rinse, and optional soaking overnight or 2-6 hours.
- Place in enamel cast iron pot, add water and kombu, bring to boil uncovered.
- Skim foam using the shocking method: add just enough water to stop the boiling, and skimming the foam. Repeat 3-4 times. Removing this foam makes beans more digestible.
- Layer vegetables yin to yang: celery, onion, carrot, burdock and put lentils on top.
- Add water, cover and bring to boil over medium flame; reduce flame to medium-low.
- Simmer 40 to 45 minutes.
- Season and simmer for another 5 minutes.
- Transfer to serving bowl and garnish with parsley.
- Seasoning Note: bay leaf is additional digestive aid for cooking beans; one minced garlic clove will actually sweeten the dish without reeking of garlic; shinshimi removes old chicken from past eating.
These are optional and depend on the individual condition. Also can be used occasionally rather than each time a dish is prepared – variety is the spice of life!
Variations: celery, cauliflower, yellow crook neck squash for warmer months.
By Marsha
Serves 4-5
Benefits: Millet is very healing for the pancreas. Being the only alkaline grain, it aids digestion and helps balance sweet cravings. This is a layered dish, using round, ground vegetables to gratify the central body organs and penetrate a sweeter taste for this satisfying grain dish. You can also add 2 more cups of water for a wonderful millet soup, seasoned with miso at the end.
- 1 medium onion, thinly sliced
- 1/2 cup rinsed millet, lightly dry roasted
- 1.2 cup cabbage, sliced
- 2-3 cups water, to cover the vegetables
- 1/2 cup sweet squash, sliced
- 2 Tablespoons parsley, finely chopped thin, kabocha or delicatta
- Pinch si salt
- Layer onion, cabbage, squash in enamel cast iron pot and evenly spread millet over the vegetables.
- Sprinkle salt over dish.
- Add water gently down the side of the pot so as not to disturb vegetable layers.
- Cover and bring to boil over medium flame; reduce flame and simmer 20 minutes.
Variations: celery on bottom layer; substitute cauliflower, yellow crook neck squash for warmer months.
Note: February 4 we start eating for Spring weather! Serve winter squash October – February 4.
By Marsha
Servings: 4-8 This leftover may be kept in refrigerator for 2 days.
Based on Macrobiotic Path to Total Health, Michio Kushi and Alex Jack
Whenever we feel a bit under the weather, this turns us around to health again.
Benefits: Perfect food, so easily digested, it simulates intravenous feeding for instant improvement to our blood, giving smooth energy and assists healing the body. Perfect for a liquid diet.
- 1 cup short grain brown rice, rinsed and soaked overnight. Handmill.
- 5-10 cups water depending on the person’s condition
- 1/2 –1 umeboshi plum or pinch sea salt
- Place rice, water and umeboshi plum or pinch si salt in pressure cooker; cover and bring to pressure.
- Reduce flame to medium-low, simmering 1 hour on a flame diffuser.
- Remove from flame, open and stir thoroughly for an even consistency.
- Puree the brown rice through a handmill. You will eat the soft cream, omitting the grain pulp.
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