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By Fred
Organic is best for nutrients & avoiding pesticides
Produce Ready to use from Whole Foods or Dekalb Farmer’s Market
| Broccoli |
Tofu |
Whole Foods, Extra Firm |
| Collard |
Tempeh |
Litelife |
| Kale |
Seitan |
White Wave |
| Lettuce |
Hummus |
Whole Foods |
| Carrot |
Carrot Juice |
Odwalla – pastureized non-pasturized, best! |
| Celery |
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Dekalb Farmer’s Market |
| Granny Smith Apple |
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| Lemon |
Sauerkraut |
Bubbe’s |
| Parsley |
Dill Pickles |
Bubbe’s |
Shelf items from Whole Foods & Dekalb Farmer’s Market
- BioNature Pasta
- Udon Noodles
- Whole Foods 365 Pasta Sauce without sugar
- Olive Oil, Organic
- Santa Barbara Olives
- Whole Foods Almond Butter
- Maranatha Roasted Tahini
- Pumpkin seeds
- Kukicha Bancha Tea
- Whole Foods Apple Juice, not Gravenstein Or BioNature Apple Nectar – my favorite
- Mustard
- Toasted Sesame Seeds
- Gomashio
Staples from Natural Import Company
| Short Grain Brown Rice |
Steel Cut Oats |
| Udon Noodles |
Brown rice Sryup |
| Kuzu |
Sakarazawa Barley Miso |
| Umeboshi Plum |
Sakarazawa Mitoku Shoyu |
| Mitoku Umeboshi Vinegar |
Mitoku Brown Rice Vinegar |
| Mitoku Hirade Sesame Oil |
Shiso Sprinkle |
| A-O Nori Flakes |
Si Salt Sea Salt, from Kushi Institute |
By Fred
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
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 |
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