The Microbiotic Cooking for better Health

A macrobiotic diet (or macrobiotics), from the Greek "macro" (large, long) and "bios" (life), is a dietary regimen that involves eating grains as a staple food supplemented with other foodstuffs such as vegetables and beans, and avoiding the use of highly processed or refined foods. Macrobiotics also address the manner of eating, by recommending against overeating, and requiring that food be chewed thoroughly before swallowing.

To find out about the following go to: http://en.wikipedia.org/wiki/Macrobiotic_diet

1 History

2 Philosophy

3 Composition

4 Cooking according to the time of the year

5 Yin and yang content of foods

6 Other factors

7 Macrobiotics vs. Japanese diet

8 Macrobiotics vs. veganism

9 Macrobiotics and cancer

10 Criticisms

10.1 Nutrition

10.2 Smoking and Tobacco

11 Cookbooks and resources

12 References

Here are some recipes found online:

Minestrone -Makes four servings -

Ingredients

1 C. northern beans, soaked overnight

1 C. diced, onions 1/3

C. diced celery 1

T. sesame oil, optional

4 green cabbage leaves, chopped 1/8 tsp. oregano, optional 1/8 tsp. basil, optional 1 C. wax beans

5 C. filtered water 1 inch kombu 1 tsp. kudzu Sweet miso Parsley to garnish

Preparation:

Heat oil in a soup pot over medium-low heat. Add onions, celery, and herbs, and saute for 2 to 3 minutes.

Add kombu, beans, and water and bring to a boil.

Reduce heat and cook for 1 hour, or until beans are cooked.

Add wax beans and cabbage and cook for 5 more minutes.

In a small bowl dilute the kudzu with 1 tablespoon cold water.

Add the miso into it, stir well, and add to the soup.

Cook for 5 more minutes.

Serve in individual bowls and garnish with parsley.

Note: If you want a more creamy consistency, add 2 cups of the minestrone into a blender. If you want a more soupy texture, add more water and probably you may need to add a little more miso.

Menu Brown Rice with Sweet Rice & Chestnut ( pot boiled) Dried Tofu with Vegetables ( light stew) Boiled Salad with Ume Vinaigrette Nori Condiment Vegetarian Apple Jell-O

( Kanten) Brown Rice Dish

Ingredients

1 C. brown rice (50%)

5 T. sweet rice (40%)

2 T. chestnuts (10%)

1 inch kombu

2 C. water

Preparation: Wash the rice together until water becomes clear. Put the rice in a bowl, add 1 cup water, and soak over night. In another bowl soak overnight the chestnuts with 1 cup water. In the morning take off the red skin that covers the chestnuts and cut chestnuts in half. In a pressure cooker add kombu, rice, chestnuts, and the water.

Bring cooker to full pressure and reduce heat. Place a flame reflector under the cooker and cook for 45 minutes. Dried Tofu Stew Tofu has a soft texture, mild taste, and versatile shape that combines well with many foods. Tofu comes in different forms: regular, hard, soft, silky, spiced, and dried. Tofu can be steamed, sauteed, boiled, baked, deep fried, used in soups, and as a substitute for egg white when you scramble. Dried tofu is made from thin dry cakes, and gives a unique texture to the dish you cook. Ingredients 2 pieces dried tofu 1 onion, cut into chunks 1/3 C. carrots, diced 4 Brussels sprouts, cut in half Water Shoyu 1 inch kombu 1 tsp. kudzu Parsley to garnish

Preparation:

Soak kombu In a saucepan add kombu, onion, tofu (discard water from tofu) and water.

Bring to a boil and simmer for 15 minutes.

Add vegetables and cook for 5 minutes. In the meantime, dissolve kudzu with a little water along with shoyu and add to the stew.

Stir gently and simmer for 1 minute.

Garnish with parsley.

Notes: If you use root vegetables, cook them along with the tofu for 15 minutes and follow steps 3 and 4.

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Boiled Salad with Ume Vinaigrette

Ingredients 1 cup broccoli florets

1 cup cauliflower florets 1 cup carrots, cut julienne 1 cup red radish, quartered 1 cup yellow wax beans, sliced in 1 inch lengths water Preparation: In a deep bowl bring water to a boil.

Add vegetables and cook until tender. Set aside in a colander to cool off. Place vegetables in a serving bowl and toss with the vinaigrette.

Ume Vinaigrette 2-umeboshi plums 1/2 onion, grated Juice of one lemon 1 T. sesame tahini Dash of umeboshi vinegar Water or broth from boiled vegetables Nori Condiment (Serves 2 people) Ingredients 2 sheets toasted nori 1 cup spring water Shoyu Preparation: Tear nori into pieces. Put nori in a saucepan and cover it with water.

Bring to a boil and reduce heat to low. Simmer until most of the water evaporates and the nori forms a thick paste, about 10 minutes. Add several drops of shoyu and cook another ten minutes. The nori should have a light salty taste. Cool and then store in a glass container in the refrigerator.Notes: Cooking without the lid allows "the fishy" taste to escape during the cooking. As a rule of thumb, saltier condiments keep a longer time than less saltier ones, but also you need less amount in the serving.

Arame With Shiitake Mushrooms

Ingredients

1/3 C. arame, dry weight

1/3 C. plus 1 T. water

1 shiitake, soaked for 20 minutes

1 C. fresh or frozen organic peas Water from the soaking shiitake just to cover 1 inch of the pan Shoyu Scallions to garnish

Preparation:

Into a skillet first add the sliced mushroom, followed by arame with the soaking water plus the water from the shiitake, in total to cover 1 inch of the pan.

Bring to a boil,

reduce heat, and cook for 20 minutes.

Add 1 tsp. Shoyu.

Add the peas and cook for 5 more minutes, or until water is evaporated. Garnish with scallions.

Pasta Primavera (spring noodles)

Ingredients

1 package noodles to serve 2 plus a little more 1 leek, cut thin diagonal

1 onion, cut half moon

1 carrot, cut julienne

1 tsp. sesame oil to saute vegetables

1 C. filtered water Black sesame seeds for garnish Parsley for garnish

Preparation In a skillet heat oil over medium heat.

Add the leek, onions, and carrots; saute all until fragrant, 2 to 3 minutes.

You may need to add a little more water to prevent burning.

Set aside. In another skillet add the sesame seeds, and pan roast on low heat to prevent the seeds from clumping.

Set aside.

Cook the pasta following the instructions on the package.

Strain the pasta and toss into the vegetables, sesame seeds and parsley. Serve warm. Variation Sauce: Combine

1 T. tahini,1 tsp. mellow miso,

1 C.water.

Stir well and cook for a few minutes.

Add to the pasta. Nishime Style Cooking Ingredients

1/2 C. daikon, cut diagonal 1/3 C. rutabaga, cut lengthwise

1 C. broccoli florets kombu 1 inch water

1 tsp. shoyu Preparation In a ceramic pot add the kombu, rutabaga, and daikon.

Add water just to cover by 1 inch. Bring to a boil, cover, and reduce heat to low.

Cook for 15 minutes. Five minutes before the time is up, add the broccoli florets, cover, and cook.

Add shoyu and cook for 5 more minutes. Cook off the remaining water with lid off.