Substitute Food Cravings with Healthy Macrobiotic Foods

Fred — Sat, 02 May 2009 03:26:28 +0000

Macrobiotic Diet considers better & healthy food choices when we might revert to old food cravings. This list suggests healthier substitutions, among the favorite dishes we teach in our macrobiotic cooking classes.

This list of food may be very new to you right now, and not seem meaningful. Soon, once you become familiar with these ingredients and dishes, this chart will prove helpful to overcome cravings of old flavors and eating habits.

Oil	Fried Tofu, Tempeh, Sauteed Vegetables, Fried Rice, Fried Noodles
Protein	Bean Soups, Tempeh, Tofu, Dried Tofu, Seitan, Miso Soup, White Meat Fish
Flour Products	Pickles, Pressed Salad, Sea Vegetables, Condiment, Fu, Seitan
Dairy Foods	Amasake, Fried Tempeh, Tofu, Scrambled Tofu, Tofu Dressings, Tofu Cheese Spread, Hiziki with Vegetables and Fried Tempeh, Stir-Fry Vegetables, Seeds, Nuts, Tempura, Almond Butter, Tahini, Scallion-Miso Condiment
Meat/Chicken	Tempeh with Scallions, Deep-fried, as a fried patty, Rueben Sandwich Grain Patty or Veggie Burger, especially rice cooked w/ beans Seitan & Stir Fry Veggies: Kinpira, Nishimi, Deep-fry, with Pasta and Tomato Sauce. Tofu: pan-fried, stir-fry, baked Fish: poached with ginger, scallions, served with grated daikon and Vegetables
Sweets	Sweet corn, peas, carrots, nishimi vegetable dish, Carrot Soup Onion Butter, Carrot Butter, Millet Square with nuts, Couscous cake, Carrot Cake Rice Pudding, Azuki Chestnut Raisin Puree, Amasake Pudding, Stewed Fruit, Chestnut Puree, Apple Compote, Seasonal Fruit Pies

See Meredith McCarty, Sweet & Natural for 120 dessert recipes
Christina Pirello – 5 cookbooks of wonderful recipes meals + desserts

Macrobiotic Diet Provides Nutrients

Fred — Thu, 30 Apr 2009 16:26:18 +0000

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

Atlanta Macrobiotics» Fish

Substitute Food Cravings with Healthy Macrobiotic Foods

Macrobiotic Diet Provides Nutrients