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By Marsha
We’re so excited! We just can’t hide it……lalalalalal!
Why????
This class Menu & handouts are ready and really, really swell,
Showing Everything You Need to Know to Cook Macro Well!
It’s a great important study op, with such a nominal fee~
You’ll be learning what a macro kitchen set-up should be,
Seeing what pot’s for what, and what foods are best,
Learning how macro’s easy… i promise you’ll get the Gist!
And develop your ability to cook really health cuisine
Vegan, gluten-free and macro, quite a great combo, ya see!
This Saturday, January 29, 1 – 4 PM & learn so naturally ~
Cooking, tasting, meal-plan techniques, all macrobiotically!
For your convenience, here’s the class description just for you,
And thanks for your sharing this email with your friends, too!
Everything You Need to Know to Cook Macro Well
A Macrobiotic Cooking Class*
Meal Planning Made Easy
A Little Kitchen Organization Goes A Long Way
What Pot’s For What, and What’s Not
Out of Time, & How Do I Get the Food on the Table, Right Now?
Cook Books to Make My Life Easier, and Food Delish
Shopping Locally & Ordering Speciality Foods
Tools of the Trade: What is My Kitchen Missing, & Where Do I Buy It?
**Vegan, and Gluten-free, too
~ MENU ~
Squash Souffle Soup in a Le Crueset Pot
The Really-Really Right Way for Pressure-Cooking Brown Rice!
Homemade Gomashio
Azuki Beans-Kombu-Squash, the Magic Potion of Macrobiotics
Signature Arame Candied by the Vegetables
Qwik-Qwik Blanched Greens with Pumpkin Seed Dressing
Poached Apple Surprise
The Secret to Bancha Tea*
SATURDAY, JANUARY 29, 2011 1-4 PM $45 PER PERSON
770 . 396 . 9413 678 . 643 . 5662
By Marsha
Everything You Need to Know to Cook Macro Well, A Macrobiotic Cooking Class
Call it Background, Insight, the Inner Tickings, being prepared like the Boy Scouts! This class contains all the info allowing your Intuition to kick-in and let your Macrobiotic adventure skyrocket your health in a very easy, orderly & non-time-consuming fashion. Then your singing, I’m just a doin’ what comes nat’rally!
Meal Planning Made Easy
A Little Kitchen Organization Goes A Long Way
What Pot’s For What, and What’s Not
Out of Time, & How Do I Get the Food on the Table, Right Now?
Cook Books to Make My Life Easier, and Food Delish
Shopping Locally & Ordering Speciality Foods
Tools of the Trade: What is My Kitchen Missing, & Where Do I Buy It?
A Yummy Menu too!
Squash Souffle Soup in Le Crueset Pot
The Really, Really Right Way to Pressure Cook Brown Rice
Homemade Gomashio
Azuki.Kombu.Squash, the Magic Potion of Macrobiotics
Qwik, Qwik Blanched Greens with Pumpkin Seed Dressing
Poached Apple and Pear Surprise
The Secret to Roasted Barley Tea
January 29, 2011 1 – 4 pm $45 per person
RSVP: Marsha Rueff marsharueff@mac.com
770 . 396 . 9413 678 . 643 .5662
Your check holds your space:
Please mail to 1130 Trailridge Lane, Dunwoody, Georgia 30338
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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