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WHOLE GRAINS: Buckwheat Salad Can Reduce Heat. What?

There’s been a long-standing prejudice toward buckwheat in the macrobiotic teachings. This is unfortunate as buckwheat can be a very nice addition to one’s whole grain repertoire. The macrobiotic view of many over the last 15 years has maintained a stubborn stance that buckwheat will make a person “too yang.” And since so many have developed a fear of being too yang, buckwheat is avoided....

CONDIMENTS: Dandelion Oily Miso

Dandelion Oily Miso beneficial to the liver and gall bladder, builds red blood cells 4 cups dandelion greens chopped into 1/4 inch piece 1 Tablespoon sesame oil 1 Tablespoon barley miso 1.  Wash dandelion, drain and cut into small pieces.  Separate roots and greens if using the whole plant. 2.  Warm oil in a heavy skillet. 3.  Add dandelion roots first, then greens. Sauté the roots first until golden, then add the...

DESSERTS: Lemony Apple Pudding

3 cups organic applesauce 1 cup organic apple juice 3 Tablespoons kuzu 1/2 teaspoon grated lemon zest 1 teaspoon vanilla 1/8 teaspoon sea salt 1/4 cup currants 1/3 cup roasted and coarsely chopped almonds Bring applesauce and sea salt to a boil, covered.  Take care when removing the lid as the thick, hot applesauce will “sputter” out of the pot.  Use the lid as shield to protect your face when opening the pot....

CONDIMENTS: Gomasio (Gomashio)

1 cup plus 2 Tablespoons sesame seeds 1 Tablespoon sea salt 1. Place sesame seeds in a bowl and cover with water.  Pour off the seeds that float to the top into a fine mesh strainer. 2. Repeat, covering with water and pouring out the seeds suspended in the water, somewhat like panning for gold.  Continue adding water and pouring off seeds until just a few are left in the bowl.  Check these last seeds for stones or...

CONDIMENTS: Watermelon Rind Condiment

Here’s a novel way to make use of those otherwise discarded watermelon rinds. One of the principles of macrobiotics is “no waste.” This recipe let’s us put it into action. 2 cups diced watermelon rind (white part with the outside skin trimmed off) 1 tablespoon sesame oil 1 tablespoon barley miso (or to taste) 1.  Cut away the outer green skin of the watermelon.  Dice the white part into...

CONDIMENTS: Pumpkin Seed Sprinkle

1/2 pumpkin seeds 1/2 cup tightly packed dulse (yields about 1/4 cup powdered dulse) 1.  Unfold dulse and check for sea shells and stones. 2.  Spread dulse on a cookie sheet and bake at 350˚ for 10 to 15 minutes, or until dulse can be crushed easily. 3.  Place pumpkin seeds on another cookie sheet and bake at the same time for 10 to 15 minutes. 4.  Stir once after 5 minutes so the seeds bake evenly.  The seeds are...

VEGETABLES: A Simple & Delicious Pressed Salad

Chinese Cabbage (napa cabbage), shredded or sliced thin Red Radishes, cut into thin rounds Sea salt 1. Wash and slice vegetables into very thin slices. 2. In a large bowl, mix vegetables and add about 1/2 teaspoon of sea salt per cup of chopped vegetables. 3. Mix gently by hand. 4. Transfer to a salad press and apply pressure to the press. If a press is not available, leave in a bowl and place a small plate that...

VEGETABLES: Watercress with Sesame & Shiso

2 bunches of watercress 1 Tablespoon minced pickled shiso (the dark leaves in the umeboshi jar) 2 Tablespoons chopped roasted sesame seeds 1 sheet of nori, torn in 1/2 inch pieces Pot of boiling water 1.     Bring about 2 to 3 inches of water to boil in a cooking pot. 2.     Wash, clean and drain watercress. 3.     Place 1 bunch of watercress in the pot of rapidly boiling water. 4.     Cook about 5 to 7 minutes...

VEGETABLES: Turnips with Miso & Snowpeas

3 – 5 small firm turnips cut from top to bottom into 1″ thick wedges Handful of snow peas 2-3 teaspoons barley miso Water 1.  Place turnips in a saucepan, adding about 1/2″ water to the bottom of the pot. 2.  Cover with a lid. 3.  Bring to a high boil, and then reduce flame to a medium low. 4.  Cook for 5 to 10 minutes or until just tender. 4.  Snap off stem end of each snow pea and remove...

SEA VEGETABLES: Wakame-Cucumber Pressed Salad

1 medium cucumber cut into thin quarter moons (If waxed, peel the cucumber first) 1 inch of dried wakame, soaked until soft (about 5 minutes) 1/4 tsp. sea salt 1/2 tsp. umeboshi vinegar (ume su) Mix all ingredients and place in a salad press or in a small crock with a plate and a weight on top. The weight can be a filled jar. Allow the ingredients to press for 30-60 minutes. Remove weight. Mix up ingredients....

SEA VEGETABLES: Arame and Onions with Lemon-Ginger Zip

2 cups dry arame 2 medium or 1 large yellow onion, sliced into half moons 1 teaspoon light sesame oil pinch sea salt 2-3 tablespoons shoyu (natural soy sauce) Rinse the arame, drain and allow to sit until soft. Do not let the arame soak in water. Cut yellow onions into thin half moons. Heat sesame oil in a large skillet. Sauté onions for 5-10 minutes or until transparent. Layer the softened arame on top of the...

WHOLE GRAINS: Barley-Vegetable Salad with Ginger Sauce

(using leftover barley) 3 cups cooked barley ½ cup carrots, diced ¼ cup celery, diced ¼ cup red onion, diced ¼ cup red radish, halved and thinly sliced ¼ cup sweet corn, removed from the cob ¼ cup green peas or green beans 5 shiitake mushrooms, soaked and diced ½ cup cooked chickpeas ¼ cup seitan, diced water 1. Place the cooked barley, chickpeas, red onion, red radish, celery, and chick­peas in a mixing bowl. 2....

DESSERTS: Lemony Applesauce Pudding

3 cups organic applesauce 1 cup organic apple juice 3 Tablespoons kuzu 1/2 teaspoon grated lemon zest 1 teaspoon vanilla 1/8 teaspoon sea salt 1/4 cup currants 1/3 cup roasted and coarsely chopped almonds Bring applesauce and sea salt to a boil, covered.  Take care when removing the lid as the thick, hot applesauce will “sputter” out of the pot.  Use the lid as shield to protect your face when opening the pot....

WHOLE GRAINS: Millet and Chickpeas Salad

(using leftover millet and chickpeas) 3 cups cooked millet 1 cup cooked chickpeas ½ cup red onion, diced ½ cup green peas, shelled ¼ cup carrot, diced 1 Tbsp burdock, diced ½ cup sweet corn, removed from cob (or ½ cup frozen organic corn) 1 Tbsp chives, scallion, or parsley, chopped 3 umeboshi plums, pits removed 3 Tbsp organic roasted tahini 1 Tbsp onion, finely grated ¾ cup water 1. Place the millet, chickpeas,...

DESSERTS: Cherry Kanten (“Macro Jell-O”)

1 quart Knudson’s Cherry Cider or 1 quart unfiltered apple juice 4 heaping Tablespoons agar flakes 3 cups bing cherries 1/4 teaspoon sea salt 1 heaping Tablespoon kuzu 1/2 cup water Pour juice into a cooking pot and add the agar flakes.  Stir and allow to rest for 10-15 minutes. Slowly bring the ingredients to a simmer. Add sea salt. Continue simmering with a lid on the pot, slightly ajar so the juice doesn’t boil...

DESSERTS: Amasake (Amazake) Pudding

Amasake (Amazake) is a naturally sweet rice beverage sold in many natural foods stores. Be sure to check the label so that you get the kind with no added sugar. 4 cups amasake 6 tablespoons kuzu Water for diluting kuzu A few toasted sesame seeds or roasted chopped almonds for garnish 1.  Place amasake in a pot. Stir and slowly bring to a boil. 2.  Place the kuzu in a small bowl and cover with water.  Stir with your...

TOFU, TEMPEH & OTHER PROTEIN: Tempeh with Vegetables & Sauerkraut

This recipe is especially nice during colder weather. It is warming and energizing. If you prefer, it can be made in a regular pot. Add an additional 15 minutes to the cooking time. 1 inch of water in the bottom of the pressure cooker 1 block of tempeh Sesame oil for frying tempeh. 1 medium onion, trimmed, peeled and cut into eighths 1 medium turnip, cut into eighths 1 large carrot, cut into wedges ¼ head of green...

TOFU, TEMPEH & OTHER PROTEIN: Savory Seasoned Dried Tofu

Dried tofu is the most concentrated source of protein of all soy foods. This type of tofu can be used in a number of dishes.  It is especially delicious as an ingredient in rolled sushi or added to pasta salad. Dried tofu is not commonly available in natural foods stores, and when it is, it is often old and rancid. It should not be a yellow color. Instead it should be a light beige if it is fresh. In our opinion,...

TOFU, TEMPEH & OTHER PROTEIN: Summer-Style Tofu

1 one pound block of tofu 2 or 3 scallions sliced into thin rounds 1 Tablespoon bonita fish flakes (optional) 2 teaspoons finely grated ginger Soy sauce to taste 3 inches of boiling water 1.  Bring water to a rolling boil. 2.  Cut block of tofu in half and place in boiling water. Return water to a full boil and shut off flame. 3.  Shut off flame and let tofu rest in hot water for 5 more minutes. 3.  Remove tofu...

BEANS: Lentils with Vegetables

2 cups green lentils 1 strip of kombu, 2-3 inches long, soaked and diced 1 cup spring or well water for soaking kombu 1 quart spring or well water 2 cups diced onion (about 2 medium onions) 1 ear of sweet corn (or 1 cup of frozen organic corn) 1 tablespoon chopped parsley 1 teaspoon sea salt 1. Place the lentils in the bowl and wash them. Set them aside to drain. 2. Wipe both sides of the kombu with a clean, damp...

BEANS: Chickpeas with Carrots and Onions

1 cup chickpeas 1‑inch piece kombu ½ cup carrots ½ cup onions 3 cups water Pinch of sea salt Soak chickpeas for 6‑8 hours or overnight with a little kombu. Dice carrots and onions. Layer kombu on the bottom of the pressure cooker and place chickpeas on top. Add the water, including the soaking water, if desired. Bring mixture to a boil without a lid, reduce the flame, and cook for 30 minutes. Discard any foam that...

SOUPS: Daikon-Wakame Miso Soup

2 cups daikon, cut into 1/2 inch cubes or 1/4 round depending upon the size of the daikon 1 onion, cut into thin crescents 4 inch piece of wakame, soaked and finely cut 4 cups water 1 heaping Tablespoon barley miso, or to taste 1 green onion, cut into thin diagonal slices for garnish Place onion and then daikon in layers in a soup pot. Add enough of the four cups of water to cover the vegetables. Bring to a simmer....

SOUPS: Barley Soup

Ingredients: 1/4 cup chopped shiitake mushrooms (soak mushrooms first 1/2 cup barley 1 four-inch piece kombu 1 medium-size yellow onion, chopped 1/4 cup matchstick-cut carrots 1/2 cup thin diagonally-sliced celery 1 teaspoon sesame oil Barley miso Chopped garnish (scallion, parsley, or watercress) Preparation: Soak the barley overnight in 2 cups of water. Pour the barley along with the soaking water into a soup...

SOUPS: Sweet Summer Corn Soup

Ingredients • 3 ears fresh corn • 2 medium-size yellow onions minced • 4 cups spring water or filtered water • 1 TBSP. kuzu • 1 tsp. sea salt • 2-3 stems of parsley for garnish Preparation 1. Trim corn from cob. Scrape cob with the back of knife to remove pulp. 2. Set corn aside. 3. Place onion and corn cobs in a soup pot. 4. Add enough of the water to cover. 5. Add salt and bring to a boil. 6. Reduce heat and...

WHOLE GRAINS: Sweet ‘n Easy Brown Rice

Sweet ‘n Easy Brown Rice Ingredients • 1 medium yellow onion, diced • 1 medium carrot, cut into matchsticks • 2 teaspoons sesame oil (toasted or regular) • 3-4 cups cooked short-grain brown rice • 2 teaspoons ginger juice from freshly grated ginger • 1 scallion, cut into thin strips • Shoyu (natural soy sauce) to taste Preparation 1. Heat the oil in a skillet. 2. .Saute onions for 2-3 minutes. 3. Add carrot...

SALADS: Crispy Cooked Watercress Salad with Shiso & Minced Ginger Pickle

Ingredients • 2 bunches fresh watercress • 2 teaspoons minced ginger pickle • 1 tablespoon shiso (from the umeboshi jar), minced Preparation Wash watercress. Bring about 2 inches of water to rapid boil in a medium-size pot. Place one good handful of watercress in the boiling water. After the water returns to a boil, continue boiling for about 3-4 minutes. Remove from pot and spread out on a bamboo basket or hang...

SALADS: Colorful Blanched Salad

Ingredients • 1/4 head of Savoy cabbage (regular cabbage may be substituted) • 1/2 large carrot (cut the large end into carrot flowers) • 1 handful of sugar snap peas cut in half diagonally • 1 cup sliced red cabbage • 1/2 red onion, cut in thin crescents • Ume su • Water (3 inches deep in the bottom of the pot) Preparation 1. Bring water to rapid boil. 2. Cut Savoy cabbage into 1″ squares. 3. Add the first...

BEANS: Peas Porridge Cold

This dish is soothing and satisfying, the flavor combination is similar to deviled eggs. Ingredients • 1 cup green split peas • 2 ¾ cups water • 3 inch piece of kombu, soaked and cut into ½ inch squares • 1 stalk of celery, diced ¼ inch pieces • 1 ½ level teaspoons sea salt Preparation 1. Wash split peas and drain. 2. Place kombu on the bottom of the pot, then the celery and next split peas. 3. Pour water down the...

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