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By Marsha
| April 10, 2010 | | 1:00 pm | to | 4:00 pm |
We’ve come a long way from Wendy’s 1984 commercial & Clara Peller asking, where’s the beef ?, but are co-workers wondering if you omitted protein from lunch today? Are you concerned about eating sufficient protein while selecting vegan and vegetarian dishes at restaurants? What about meal-planning for your family and yourself at home?
Are you concerned about eating real beans or if they are GMO? Wouldn’t you like to know where to buy beans from some of the the richest soil in the world? Have you just read The Kind Diet by Alicia Silverstone and wondered how to prepare her recipes?
We’ll cover this and many aspects of protein in this class, including quality and variety to enhance your protein intake. The value of protein, frequency, and quantity for optimum health. Most importantly, you’ll learn the macrobiotic cooking techniques to enhance the digestibility of protein. An important Macrobiotic Cooking Class to cover your many questions about protein, don’t you think!
So bring your questions, and your friends to this very informative Macrobiotic Cooking Class in our 2010 Series, held conveniently in our home, just north of Atlanta in Dunwoody, Georgia! Near GA. 400. Hope to see you at our very special Macrobiotic Cooking Class just for Y-O-U!
Tofu, Tempeh, Beans ~ the Macro Protein
Saturday, April 10 1-4 pm $45 per person
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Another Tempting Macrobiotic Menu
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The Best Split Pea Soup on the Planet
Brown Rice with Black Soybean Croquettes with Tofu Tarter Sauce
Tantalizing Tempeh Vegetable Balls & Shoyu Dip
Always Reliable Tofu Stew with Vegetables
Move Over Chocolate, … Here Comes the Azuki Bean Fudge
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RSVP: marsharueff@mac.com 678. 643 . 5662 770 . 396 . 9413
Please reserve early. Place: at the home of Marsha & Fred Rueff
Your check holds your space: 1130 Trailridge Lane, Dunwoody, Georgia, 30338
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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