Basic macrobiotic cooking consists of a well-balanced diet that is high in fiber and low in fat. You will be enjoying a variety of whole grains and vegetables, vegetable protein and limited amounts of meat. Seasonal organic food is emphasized. According to macrobiotics.co.uk, your diet will be balanced both energy-wise (yin and yang) and nutrition-wise.
What Is Macrobiotics?
Macrobiotics is a philosophy, not just a way to cook. Michio Kushi, a Japanese native, introduced macrobiotics to the United States in the early 1950s. According to Loulie Gillen of Vanderbilt University, macrobiotic eating involves the principle of balance, known in Japan as the yin and yang. Foods classified as yin are overstimulating and can exhaust both the mind and body. Foods classified as yang cause stagnation since they are heavy, dense and concentrated.
Foods To Eat
Macrobiotics believes that certain foods create balance when consumed. These foods are largely unprocessed and consist of fruits and vegetables, fermented soy products, beans, whole grains, sea vegetables, nuts and seeds. These are the foods on which basic macrobiotic cooking is based.
Michio Kushi recommends that your basic macrobiotic meal consist of 30 percent whole grains, 40 percent vegetables, 10 percent beans and legumes, 5 percent miso soup and the remaining 15 percent fruits plus miscellaneous.
When cooking, use 3 parts water to 1 part whole grain. Steam, roast or stir-fry vegetables. Boil beans and legumes and add to grains or use as a side dish. Serve miso soup in 1-cup serving sizes by dissolving 1 tbsp. miso into 1 cup hot water.
According to Jill Gusman, author of "Vegetables From the Sea," nutrient-rich sea vegetables range from mild to bold flavors. Mild varieties include agar, nori, arame and wakame. Bolder flavors include sea lettuce, sea palm, kombu, dulse and hiziki. Basic macrobiotic cooking includes recipes for soups/stews, entrees, condiments, salads and snacks made out of sea vegetables.
Sample recipe: Make Fall Roasted Vegetables, included in Macrobiotic Recipes, as follows: 1 leek washed and cut into 1-inch slices, 2 parsnips cubed, 1 cup cubed buttercup squash, dried thyme and sage to taste, olive oil, sea salt and spring water. Mix all together, wrap in foil, and bake at 350 degrees F for 45 to 60 minutes.
Macrobiotic Super Foods
Eat macrobiotic super foods. According to macrobiotics.co.uk, these include berries, sea vegetables, leafy dark green vegetables, pickles, umeboshi plum, daikon radish, fermented soy (miso and tempeh), whole grains, sardines, extra virgin olive oil, chili peppers, green tea, beans, shiitake and/or maitake mushrooms and nuts.
Foods To Limit or Avoid
Yin foods and beverages to avoid, or limit, include coffee, chocolate, honey, sugar, alcohol, refined flour and products made with it, drugs, any chemicals and preservatives, hot spices and low quality vegetable oils. Dairy products such as milk, yogurt and soft cheeses are also considered yin foods.
According to Michio Kushi, yang foods are also to be limited or avoided. These include poultry, meats, refined salts and eggs. Even though yang foods strengthen, they can cause a strain on your system since they take so much energy to digest.
Vegetables classified as nightshades are not recommended. Or, limit their use. Nightshades include spinach, beets, avocados, eggplant, peppers, potatoes and tomatoes.
Recommendation
Basic macrobiotic cooking is either a vegetarian or vegan (meaning no animal products at all) diet. According to the American Dietetic Association, appropriately planned vegetarian diets can be nutritionally adequate and healthy. Even a well-thought-out vegan diet can be considered adequate for all stages of life (pregnancy, lactation, infancy, childhood, adolescence and adulthood).
Tags: macrobiotic cooking, whole grains, Michio Kushi, According macrobiotics, Basic macrobiotic