WORLD MACROBIOTIC NEWSLETTER VOL. 3, NO. 8, SEPTEMBER/OCTOBER 2003
L E IA SU EC IS SP LE UB DO !
The Non Credo
t x r a E v a g g a n n i za k oCo Pictures
Recipes Cooking Tips
Crossword Jack & Yoyo
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Letter from the Editor So, I didn’t do it on purpose. I didn’t intend for this to issue to be the biggest and brightest issue to date. It just, sort of, happened on its own. I just needed an extra page for an article. A little more room for recipes. An extra corner for information. And suddenly, BOOM! FIFTEEN PAGES! But this issue is about food and cooking, so I’m realizing “How could it NOT be this big?” We macro people are obsessed with food. We know that we create it, and it also creates us, and this is a fascinating notion. Once we become aware of this simple symbiosis, it is impossible to stop noticing the effects of food on our daily health, our daily life, even our thoughts and emotions. We become aware of the subtle changes in energy and the shifts in mentality. Whether this awareness comes from a clumsy slip or a surprising inability to remember things after eating sweets, or from a sudden flare of volatile anger after eating chips or bagels, it is suddenly clear as day, and we are struck with amazement that we didn’t notice this simple connection before. Now, you skeptics out there are thinking, “This is a common fallacy. ‘Post Hoc, Ergo Proptor Hoc.’ It’s all nonsense.” Congratulations! You have passed the first test of non-credo by not believing it. But if you choose to not believe, the you must also pass the second test and go find out for yourself. Pay attention to what you eat for a week, and how you think, feel, and act afterwards. Keeping a food journal helps. Experiment with different foods. Maybe one day you feel bright, energetic, happy, and are lucky. Maybe on another day you feel depressed, anxious, argumentative and develop a cold. The power of food is greater than you might think. Thank you to those who have sent in donations, by the way. They go a long, long way in making this work easier for me personally, and help build the future of this newsletter and website. “Post Donations, Ergo Better Newsletter and Website.” That’s no fallacy, I promise you.
Yogen Kushi NON CREDO - WMO c/o Yogen Kushi 62 Buckminster Road Brookline, MA 02445, USA firstname.lastname@example.org PUBLICATION INFORMATION:
NON CREDO is conceived, designed, created, edited, published and distributed periodically by the World Macrobiotic Organization, Inc. (”WMO”). Except where otherwise indicated, all content is created by, and copyright of the World Macrobiotic Organization.
DISCLAIMER: The opinions expressed within NON CREDO are not necessarily those of the World Macrobiotic Organization, Inc. The information within, including, but not limited to, dietary, lifestyle, nutritional, and health recommendations, is not a substitute for professional medical or nutritional advice. The reader assumes full responsibility for any personal action taken as a result of the contents of this newsletter. If you are ill or need nutritional counsel, seek the advice of a licensed nutritionist and/or health care practitioner. Please distribute freely!
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The Secret Art of
ACROBIOTIC COOKING By Yogen Kushi
Macrobiotic cooking is the greatest art form in the world. Now, I know that’s a very bold statement, so let’s think about it for a minute. Most art appeals to only a few of the senses, like painting and sculpture, music, and so on. Other art forms, like dance, or theatre and film, also include the dimensions of changing time and space to the experience. Cooking, as an art form, appeals to all the senses: taste, of course, but also involving touch and feel, sounds and smells, and visual stimulation. The creation of a dish involves a continuous interplay of time and space; it is an intricate dance of salt, fire and water. Like a Tibetan mandala of colored sand, a well cooked meal is impermanent; it is painstakingly created, and then destroyed at the penultimate moment of its existence. General cooking emphasizes, tantalizing scents and pleasing tastes, as well as an appearance that is attractive. Sometimes it invokes the styles of a particular region of the world or traditional style, through the use of specialized foods, spices and cooking techniques. But preparing a meal macrobiotically takes cooking to a much higher level. Every element of the process, from the types of foods that are selected, the ways in which they are prepared, and the manner that they are served, are all done with specific purposes and ideals in mind. Beyond the generation of a meal that is pleasing to the senses, the macrobiotic chef considers the meal’s effect on its consumer, and can carefully tailor each dish to meet that person’s changing physical, mental, and spiritual requirements. Macrobiotic cooking can nurture an active life, sound health, and daily happiness, simply through the daily transmutation of foods. This might seem a bit far-fetched for some readers, so let’s chew on this a bit more. Food is the foundation of life. It is the daily variable that affects everything from the creation of new cells to the formation of thoughts and behavior. It is obvious that consuming extreme foods like sugar and alcohol, and artificial additives such as MSG, have a profound effect on the way we act and behave. In the same way, eating a vegetable stir fry will have a different effect on health, thought, and behavior than eating a grilled steak—these effects are just more subtle. The macrobiotic chef understands that we truly are what we eat, and that the quality of each dish and its method of preparation can directly influence the person enjoying it. Cooking macrobiotically does not mean creating meals that follow some specific diet or feature some special type of food. It means knowing how to create balance between food types, colors, shapes, textures, tastes, and cooking times, while still creating something that is attractive, delicious, and energizing. It means seeing that quality in food is tantamount to quality in life. It means understanding that less is more, that quality is better than quantity, that simplicity is the most complex. Just as the master painter demonstrates his ability by drawing a perfect circle, and not by creating a gigantic mural, the master macrobiotic chef should be able to demonstrate ability by boiling a single carrot perfectly, and not by creating an fancy eight-course meal. But don’t let this intimidate you. Above all, macrobiotic cooking is an adventurous exploration, complete with its pinnacles and pitfalls! It is a daily experiment with food and salt, water and time, and the ultimate challenge is to master the process so that each meal we create has the taste we desire, and generates the effect we intend. With the proper cooking, we are given the freedom to make changes in ourselves, and can envision and pursue our life dream with health and happiness. The Secret of Polarization The key to acquiring the ability to attain balance in foods is by understanding of polarities inherent in all things. The type of plant, the climate it grows in, the part of the plant used, the color of the plant, the shape of the plant—each of these characteristics is an indication of its polarity. The leaves of a plant are opposite to the roots, so root vegetables like carrots have a polarity that is opposite to leafy vegetables like kale. The harder rind of a squash has a different polarity than the softer interior. Assigning the terminology of “yin” and “yang,” as an indication of balanced opposition, is a way we can easily express differences between foods, their qualities, and their effects. Keeping in mind whether a certain food or dish is more “yin” or more “yang” will help to create balance in a meal and to determine which dishes are best for your audience. (The specifics of yin and yang applications are beyond the scope of this article, but look to the June 2001 issue of NON CREDO for more information.) Transitioning to Macrobiotic Cooking There are some specialty foods that are popular in macrobiotic cooking, due to its development in the Far East. These are used often because knowledge of their traditional medicinal properties has been preserved, Continued on next page...
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and many represent highly advanced natural food processing techniques that were either forgotten in other parts of the world, or simply not developed. It is important to note that these food items are not essential to eating and cooking macrobiotically, and that they are also not exclusively regional. Anyone can make their own tofu at home, using soybeans, or seitan using only whole wheat flour. As has been the case around the world with popular foods like pizza, despite their singular cultural heritage, most specialty foods used in macrobiotic cooking are universally adaptable and easily adoptable.
CLEAN KITCHEN, EMPTY MIND The setting and the materials you use to create a meal are an important consideration. If you take the time to make careful and conscious choices in the foods you eat, then do yourself the service of preparing them in a clean and appropriate space.
cookware is very important and has a significant effect on the final product. The knives of a cook are very personal and valued items, somewhat like the sword of a Samurai. You should choose and care for your knives very carefully. Sharpen them about once every two weeks, as you are more likely to slip and injure a finger with a dull knife. Wipe your knife clean between chopping different vegetables, and wash completely clean after cooking each meal. Never leave your knife soaking in water, and keep it sheathed when not in use.
Pots and pans should be made of natural materials. Stainless steel and cast iron cookware are most common, and eathenware, ceramics or glassware are also best. Non-stick pans, while easier to clean, contain harmful chemicalized coatings that wear off over time and work their way into your meals. Teflon coating, for example, will evaporate at very high temperatures and create chemical fumes that cause flu-like symptoms in humans. You probably don’t want those chemicals cooking into your foods.
Setting The atmosphere of the kitchen should be one that feels fresh, clean, and joyful. Objects in the home seem to have a tendency to gravitate towards the kitchen and clutter there, and so it is a good idea to try and keep only things related to cooking and food in the kitchen area; keep household cleaning supplies and chemicals somewhere other than the under the kitchen sink; find another place for mail and note pads somewhere other than the kitchen counter. Clearing the kitchen down to only its essential elements will help to keep your mind focused as you cook, and limit distractions. The creation of any art starts from a sacred place of nothingness, like an empty stage, a blank canvas, or the silence before a symphony. In the realm of nothingness lies the potential for infinite creation with infinite variety. The kitchen is no different, and every time you enter it to create a meal it should be meticulously clean, with all things washed and in their proper place. If you go backstage in a Japanese Noh Theatre, you will find that it is as spotless as the stage itself; your kitchen space should not only look clean on the outside—drawers and cabinets should be clean and organized as well. This may all sound excessively compulsive, but because you are working with foods, cleanliness in the kitchen is extremely important. Food is the foundation of life, so think of your kitchen as a sacred space. Every time you go in to prepare a meal, take a moment to clear your mind, leaving behind any feelings of anger, frustration, sadness, jealousy, or other strong emotions. Your mental condition while cooking has a powerful effect on the overall appearance, taste, and effect of the meal created. Simple rituals, such as washing your hands and putting on an apron, will help put you in a fresh mind set to create a meal. Enter your clean kitchen with a clear mind. Equipment The knives, pots and pans, cutting board and other cookware used by chefs are the tools used to create the food that nourish our minds and bodies. Like the brushes of a master painter, the quality and condition of
Your cutting board and cooking utensils should be made of wood ideally, or other natural materials as much as possible. Rub a small amount of sesame oil into wooden items periodically to protect them from water (which can cause them to warp) and staining. Also, try not to let them soak in water, and dry wooden materials with a dish towel immediately after rinsing them clean. Store uncooked grains, beans and other dry goods in glass jars with tight-fitting lids. Plastic containers are more porous, tend to impart a plastic taste and smell to foods after a while, and should be used as little as possible. Keeping foods in sealed containers will keep them fresher by slowing oxidation, and protect them from critters.
has a very high stature among the arts, because its basic material is life: it is really a process of moving in both directions on the spiral of creation. Moving outwards, we take from the vegetable world; then the elemental world, in the form of salt and water; from the pre-atomic level as fire; from the vibrational level by the use of various preparations, methods of stirring, and so on; and at the level of yin and yang we derive all the components with which we can create a harmonious balance within the meal, such as hard and soft, solid and liquid, and round and narrow shapes...”
-The Order of the Universe Volume IV, No. 8
The most basic elements of cooking are water, fire (heat), minerals (salt), and time. Each meal is created through the adjusting and balancing of each of these elements. Your source of fire should ideally be a gas stove, which offers an even, quiet flame and the greatest control. Electric stoves offer less control and lack the actual element of flame. Microwave ovens heat food chaotically, opposite to natural order (from the inside out), and should never be used despite their convenience. Water should be of the best quality available. Spring or well water is ideal, as they include trace minerals that help the natural functions of our bodies. Salt is very important and should also be of highest quality available. This means it should be naturally evaporated sea salt, with a high ratio of minerals to sodium chloride (NaCl). Iodized or artificially created salt is usually pure sodium chloride, which is actually harmful to health, and lacks the beneficial trace minerals found in sea salt. White sea salt is best for daily cooking, while coarse gray sea salt is better used for pickling. Your cooking manner should be orderly, calm, peaceful, and efficient, rather than wild, chaotic, flamboyant, and extravagant. If you are making a lot of noise while you cook, or there is a big mess to clean up afterwards, this is a sign that there is room for refinement. Continually practice simplifying, using less utensils, less pots and pans, less seasonings and ingredients, even less stirring, and you will gradually fine tune your efficiency Continued on next page...
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and ability to create more by using less. Meals cooked in this way will automatically be more refined, elegant, naturally delicious, and very energizing.
COOKING FOR THE SEASONS Every day the weather changes, the temperature varies, the humidity increases or decreases, the days are longer or shorter, certain vegetables grow instead of others, and on and on. A macrobiotic chef is aware of these daily and seasonal changes, and adjusts cooking accordingly. For hundreds of thousands of years humanity lacked the ability to import produce from far away regions that had very different climates. So traditional societies naturally made use of the foods growing in their immediate areas, and living in natural balance with their respective environments. Using seasonal foods, such as corn in the summer or squash in the autumn (in temperate zones), increases each diners’ ability to live comfortably in that season and adapt to particular weather changes. Consuming fruits or vegetables that are not seasonal (such as tropical bananas or kiwis during a snowy winter) goes against natural order, and will result in feelings of coldness and will decrease one’s ability to survive in extreme weather conditions. Buying fruits and vegetables from a local farmer’s market, or simply keeping conscious about what grows where and when as you shop in the grocery store, is an easy way to keep
Seasonal Modifications SPRING Lighter cooking methods; slightly less seasoning; slightly more fermented foods - tempeh, natto, amazake, sauerkraut, light pickles, and pressed salads; slightly more sprouts and leafy greens; slightly more barley, wheat or wheat products; more boiling steaming and quick sauteing.
your refrigerator stocked with foods that are most appropriate for the local climate. You can also change your cooking methods to match the season. Hearty soups and long-cooked stews are great for winter weather, while summer calls for salads, light soups, and quick sautés. By considering the current season, temperature and weather while cooking, you can adjust your meal to increase each diner’s ability to adapt to the changing environment.
COOKING FOR YOUR AUDIENCE Every macrobiotic chef worth their sea salt will pay careful attention to the needs of the person or people being cooked for. The goal of macrobiotic cooking is to enable diners to feel healthful, happy, and inspired to pursue their course in life. With that in mind, the macrobiotic chef should carefully examine the condition of those who will be dining, so that they can tailor the meal to match their daily requirements. Considerations should include each individual’s health, sex, age, type of occupation, level of daily activity, and, of course, their personal tastes and preferences in food. Men and Women Men and women have different requirements when it comes to food. Biologically, women are more highly developed than men, and have different dietary needs, particularly during menstruation, pregnancy, and menopause. Lighter, shorter cooked dishes can increase sensitivity and grace, while longer cooked dishes like stews and soups foster inner strength and endurance—a good combination for women who wish to become more outwardly feminine but also be very strong inside. More intensely cooked dishes with stronger seasonings will help nurture the larger physicality and heightened activity levels of men, while fresh and varied vegetable dishes will support greater
initiative and ambition—good qualities for men who wish to be more active and able to pursue their goals. Health Condition Many people are introduced to macrobiotics as a way to overcome various health issues. The principle behind the macrobiotic approach to health recovery is to reduce extremes in diet and emphasize a return to basic and more balanced foods. If nourished properly, the human body will automatically work to eliminate toxins and work to achieve a balanced and healthy state. Serious health difficulties require very specific diets with limitations on salt, or oil, or other foods, depending on the individual’s condition. (This is why the standard macrobiotic “diet” has been mistakenly characterized as limited rather than varied; this is only the case in health recovery.) Sometimes specific dishes or home remedies will be prescribed as a way to fine tune balance, to increase strength, bring down body temperature, eliminate excess, or other specific purpose. The macrobiotic chef should take into account the health condition of the diner, and follow the guidelines of that person’s macrobiotic counselor very carefully. In terms of day to day health, basic adjustments, simplifications and limitations can be made in daily cooking to counter any health imbalances that might arise, such as headaches, fevers or colds. Home remedies as simple as a tofu or cabbage plaster, sweet vegetable drinks, or even a dish like soft rice with a piece of umeboshi (pickled plum) can be administered, and will expedite toxin discharge and restore basic health. Age Age is an important factor to consider in cooking, as children, adults, and seniors all have varying requirements. For example, meals cooked for children and
SUMMER Simple cooking methods - boiling, steaming, quick sauteing; less cooking time; variety of fresh produce - leafy greens, corn on the cob, summer fruits; avoid cold or ice cold items; variety of noodle, grain, vegetable, bean and sea vegetable salads, less oil; less seasoning. AUTUMN Richer, well-cooked dishes; slightly longer cooking times; stews, soups; sauteing; sweet rice and mochi dishes; round sweet vegetables such as squash, pumpkin, turnips, onions, carrots, cabbage, etc.; slightly more oil; slightly more seasonings; rich hearty flavors; variety of colors. WINTER Warm, stronger food; slightly more oil and seasoning; longer cooking methods - nishime, long sauteing, boiling, baking, etc.; fried noodle and grain dishes more often; more creamy, thick or rich soups and stews; warming desserts.
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seniors should have less salt and oil. Seniors don’t need as large portions as adults of middle age, while teenagers can be given larger portions. Occupation & Daily Activity Someone who spends their days working in an office in front of a computer all day will have very different dietary needs than someone working outdoors all day on a construction site. Whether you are writing novels on your spare time or working out at the gym, foods used and cooking styles should be adjusted accordingly to support levels of physical or mental activity. Transitional Cooking Making the transition from a typical American way of eating to a more macrobiotic way of eating can be difficult for some people. The macrobiotic cook should consider whether the diner is transitioning from different dietary habits, and plan meals accordingly. Beans, seitan, soy products like tempeh or tofu and other foods can be emphasized for someone transitioning from a diet high in beef, cheese, pork, poultry and other protein type foods. Snacks made with amasake, apple juice or cider, barley or rice malt, fresh or cooked fruits, maple syrup, and other natural sweeteners, can help the transition from a diet rich in sugar, corn syrup, and artificial sweeteners.
BALANCING YOUR MEAL The more you are able to create balance in your meals, the more control you can have over their effect. Keeping variety in your meals is key to avoiding boredom and stagnation in your cooking creativity. Beyond ensuring that the meal is delicious, nutritious, and satisfying, there are several other variables you can play with to cultivate harmony and variety between dishes.
your tastes better.
Making use of the natural colors of foods can make your dishes look vibrantly energetic and very appealing to the eye. If you use a wide variety of different vegetables in your meal, it usually ensures a variety of colors as well. Make use of vegetables with contrasting colors, such as dark green kale and bright orange carrots, creates a very aesthetically pleasing effect. Sprinkling some toasted tan or black sesame seeds over a dish creates quick and easy contrast. Garnishing dishes with finely chopped chives, scallions or parsley adds a beautiful energetic feel to your dish. Adding some flowers gives an exotic touch, but make sure they are edible!
Tastes Most foods, such as onions, carrots, peas, and brown rice, have a natural sweet taste to them when cooked without seasoning. This natural sweetness should form the primary taste of each meal (about 75%), with supplemental bitter, sour, salty and pungent tastes accenting certain dishes (about 5% each). If proportions between tastes are too varied, then cravings may result. Each taste has a different effect on physical function and behavior (see below), and so you can use tastes in cooking to strengthen one or the other.
AUTUMN Sour 5%
Naturally Sweet 70-80%
YELLOW: Corn, Millet, Summer Squash, Chickpeas, Yellow Lentils
SOUR: Helps to firm up tissues and aids in digestion of protein and oils. Found in spring greens like lemongrass, and also vinegars, lemon, tangerine, pickles, tempeh and other fermented foods.
BROWN: Burdock Root, Lentils, Various Mushrooms, Buckwheat, Teff, Shoyu, Dark Miso
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Bitter SUMMER 5%
SWEET: Helps in regulation of blood sugar; has a relaxing and balancing effect. Found in many grains, such as brown rice, barley, oats, and sweet corn. Also in squash, carrots, onions, parsnips, cabbage, turnip, rutabega, Chinese cabbage, cooked dried chestnuts.
WHITE/BEIGE: Daikon radish, Chinese Cabbage, Tan Sesame Seeds, Onions, Cauliflower, Lotus Root, Various Grains, Lima and other Beans, Parsnip, Tofu, Tempeh, Various Mushrooms, White Miso
ORANGE: Pumpkin, Squash, Carrots, Yams or Sweet Potatos, Orange Pepper
In each season of the year, a different taste predominates over foods prominent in that season. Naturally sweet foods are prevalent all year, during transitions between seasons, and particularly between summer and autumn. Young spring greens have a natural sour taste to them, while summer greens tend to be more bitter. Vegetables used in late autumn tend to be more pungent in flavor, while foods used in winter are traditionally preserved with salt. While you don’t have to emphasize each taste in each season (since seasonal foods are naturally flavored that way), keeping an awareness of it will help you balance
PURPLE/BLUE: Red cabbage, Purple Corn, Turnip
RED: Red Radish, Red Onions, Red Pepper, Tomato, Beets, Red Rice, Wheat Berries, Red Lentils
Another consideration in balancing your dishes is to think about textures of the food. Smooth creamy textures create a very comforting, balanced and peaceful feeling, and should be included daily. This texture is found in pureed soups, morning porridge, tofu dishes, well cooked beans, and soft cooked vegetables. Another essential texture is crunchy, which is energizing and very satisfying. Crunchiness is found in crisp, blanched vegetables, lightly roasted seeds and nuts, refreshing pressed salads, and quick pickled vegetables. Chewy textures are very stabilizing and have a strengthening effect. This is found in brown rice and other grain products such as mochi (pounded sweet rice), seitan (a wheat product) and noodles, as well as in beans and bean products like tempeh and natto. Including a variety of textures enhances the dining experience and increase overall satisfaction with the meal.
GREEN: Various Leafy Green Vegetables, Celery, Zucchini, Peas and other fresh Beans, Broccoli, Scallions and Chives, Sprouts BLACK: Wild Rice or Black Rice, Black Sesame Seeds, Various Sea Veggies, Olives, Black Quinoa, Black Beans
BITTER: Helps with heartbeat regulation and to expell excess water. Found in dry roasted foods like seeds and nuts, and also dark, leafy greens like mustard greens, broccoli rabe, arugula, parsley, and roasted beverages like roasted bancha tea and grain coffee. PUNGENT: Helps in cleansing toxins and activating circulation. Found in raw, chopped or grated scallions, chives, onion, daikon radish, horseradish, ginger, mustard, and raw leafy greens like watercress. SALTY: Helps to alkalize bloodstream, bring warmth to the body, aiding in cell development and muscle tone. Found in sea salt, sea vegetables, pickles, some fish, and seasonings such as miso, shoyu/soy sauce, shiso (beefsteak leaf) powder, and gomashio (ground sesame seeds and salt condiment).
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Seasonings Try to use different types of seasonings in each meal, to avoid stagnation in our creativity. Varying the use of salt, shoyu, miso, and vinegars as you season different dishes will result in meals that are continually fresh and interesting. Fragrant herbs or spices may also be used from time to time, if appropriate for climate and health. It is important to remember that seasonings should be used sparingly. Many cooks try to overcome poor cooking by adding heavy seasoning in order to mask their failures; seasonings should be used to enhance the natural flavors of the food rather than overpower it. Less is more. Cooking Methods Eating a meal featuring dishes that are all pressure cooked is not only unappetizing, but will create a singular and stubborn mentality. Vary your cooking styles within each meal by including one long-cooked dish, like a stew, one short-cooked dish, such as quickly sauteed greens. Experiment with deep frying, boiling, steaming, blanching, stir frying, waterless cooking (nishime), pickling, marinating, stewing, and so on, to create a meal that has variety. At the same time, keep in mind that certain foods should only be cooked in certain ways—pressure cooking your noodles is just asking for trouble! Fine Tuning Condiments, garnishes, sauces and dressings can be used either by the chef, or by the diner at the table, as a way to fine tune the balance of tastes, textures, and colors of dishes to fit individual preference and need. Garnishes are the most simple to prepare, adding a fresh liveliness to any dish, and should be used immediately after preparation. For example, finely chopped scallions are good on clear, salty soups; minced parsley is a great topping for thicker soups or dishes like pureed squash; a little grated daikon radish or grated ginger helps to balance out heavier, oily foods, such as tempura; a wedge of lemon is a natural complement to any fish; thinly cut nori strips are great on soups or noodle dishes; a daub of umeboshi (pickled plum) paste will enhance the sweetness of corn on the cob; and a little tangerine zest adds a great kick to summer soups and on desserts. Sauces and dressings involve a little more work, but can alter the tastes and textures of any dish dramatically to achieve any result. Sauces and gravies will enhance any grain or noodle dish, and can be made to any consistency and can be made from any variety of ingredients. Dressings are terrific with salads or cooked vegetables, and can be kept in the refrigerator for future use. Condiments are an excellent addition to every table, in the place of the usual salt and pepper shakers. They can last longer than garnishes or dressings, and so enough can be made to last a
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week or so. Mildly bitter and salty condiments such as gomashio (roasted and ground sesame seeds and sea salt), shiso powder, and tekka (made with root vegetables), complement the mildly sweet tastes of rice. Ao Nori (fine nori flakes) is wonderful on soups, adding a light flavor, plenty of minerals, and a touch of lively green color. Shredded nori or pieces of kombu can be cooked with shoyu to make a very intense and strengthening condiment. Kinako (roasted soybean powder) is mildly sweet, and is a great addition to morning porridge or sprinkled on desserts. Chopped scallions cooked in with miso makes a very hearty and delicious condiment. There are many other condiments that can be made and kept on the table to be used throughout the meal, but it’s important to remember that they should be used sparingly. Day to Day Cooking Just as there should be variety among dishes in each meal, creating variety among meals from day to day will help create daily health, adaptability to environment, and an open mind. There is potential for endless creativity by playing with all of the variables listed above, and this will help to avoid preparing the same meals over and over.
YOUR DAILY MAGNUM OPUS There is no more useful skill than being proficient in the art of cooking. The ability to create a meal from any type of food, to adjust and combine it with others, to determine the needs of those you are cooking for and plan accordingly, and the ability to create meals that are beautiful and delicious, is truly the greatest of human achievements. While other arts have more permanence, the daily art of cooking is the art of sustaining and transmuting life itself. Unlike many other arts, which require special talent and skills, the art of cooking can be learned by anyone, anywhere. The tools are inexpensive and simple, the time needed to refine technique is available daily with the cooking of each meal. The preparation of every single meal can be seen as either a chore to complete, or a chance to create a masterpiece—a perfect blend of tastes, sights, and smells. With the ability to create unlimited unique iterations of each meal, and by using the seasons, the qualities of each food, and our personal needs as a guide, the possibilities are literally endless. Take some time to rejuvenate your passion for cooking, invest in refining your abilities and technique, and take the time to teach these to family, friends and children—the ability to cook well is a priceless treasure that you can keep giving away, and will also stay with you for the rest of your life! Resources:
MENU IDEAS by Patrick Verre BREAKFASTS Creamy Rice with Pearl Barley Steamed Tempeh & Sauerkraut Bancha Tea Miso Soup with Wakame & Daikon Toasted Mochi Grated Daikon with Nori Strips Grain Coffee Buckwheat Pancakes with Apple Raisin Kuzu Sauce Chinese Cabbage Pickles Grain Coffee LUNCHES Fried Tofu Sandwiches with Sauerkraut Grain Coffee Rice Balls Rolled in Toasted Sesame Seeds Vegetable Salad & Vinegar Ginger Tamari Dressing Grain Coffee Deep Fried Millet Croquettes Grated Daikon Boiled Watercress Bancha Tea Udon with Cool Broth Boiled Watercress Garnish Toasted Nori Strips Bancha Tea Baked Corn on the Cob & Ginger Tamari Sauce Whole Wheat or Rice Kayu Bread with Onion Butter Grain Coffee Fried Wild Rice with Tofu and Vegetables Pickled Turnip Greens Bancha Tea DINNERS Millet with Almonds Baked Tofu with Miso Sauce Carrot Soup Kombu Condiment Chinese Cabbage with Tamari Lemon Sauce Macro Jacks Grain Coffee Buckwheat Salad Lentils Clear Soup with Tofu & Watercress Baked Summer Squash with Miso Ginger Sauce Kombu, Carrots & Burdock Cool Amazake Cherry Pudding Grain Coffee Brown Rice & Barley Boiled String Beans & Almonds Cool Chickpea Soup Hiziki Salad with Tofu Dressing Baked Butternut Squash & Onions Strawberry Couscous Cake Grain Coffee
Personal Notes and Study Materials, Levels 1-4, Kushi Institute, Becket, MA
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So, how are we going to practically start on this macrobiotic awareness in the kitchen and how are we going to make it an integral part of our daily habits?
Macrobiotics in the Kitchen
Through these choices in your kitchen and the gradual adjustments to wholesome balanced meals, you will experience abundance and healthy nourishment in your life. Keep writing in your food journal and frequently refer to your early entries to monitor your self-improvement.
By Gabriele F. Kushi BFA, MEA
Works Cited Brown, Virginia and Susan Stayman. Macrobiotic Miracle: How a Vermont Family Overcame Cancer. New York: Japan Publications, 1986. Kit Kitatani. in: Ann Fawcett, ed. Cancer-Free. New York: Japan Publications, 1991. Kohler, Jean and Mary Alice Kohler. Healing Miracles from Macrobiotics. West Nyack, NY: Parker, 1979. Nussbaum, Elaine. Recovery: From Cancer to Health Through Macrobiotics. New York: Japan Publications, 1986.
e all know that the food we eat affects our health. This has been proven to us by scientific researchers for decades, and our own experience tells us so. Our daily eating and drinking habits are formed at an early age and develop over time. This “habit forming” is influenced by the current trend of taking mega dose supplements in place of eating balanced meals, and by food advertising that promotes snack foods, fast foods, refined foods, dairy and meat eating, slimming diets and soft drinks instead of the basics of a healthful diet. To bring wholesome nourishment into your life I suggest you include “macrobiotic awareness” when preparing your meal. Macrobiotic, a Greek word meaning “large life,” embraces the principals of yin and yang in order to bring balance into one’s life. Through the study of yin and yang one can obtain understanding on how food and the environment affect one’s well-being. The principals of yin and yang hold universal truths and can provide us with the key to what we all want: health, happiness, and a life full of vitality and energy. During the last 50 years macrobiotics has had an influence on how people think about nutrition, preventive medicine, healing, and natural living. Many people have claimed that they have healed themselves with a macrobiotic approach to diet, even of serious sicknesses such as cancer. Major recovery cases were published in book form with varying degrees of medical documentation. Jean Kohler, a music professor at Ball State University in Indiana, who had terminal pancreatic cancer; Elaine Nussbaum, a New Jersey housewife with an inoperable uterine tumor; Virginia Brown, a nurse from Vermont who had alignant melanoma, Stage IV; and Kit Kitatani, a United Nations administrator from Japan who had untreatable stomach cancer, all shared that the macrobiotic approach to diet provided support in healing themselves from cancer (Kohler, 1979; Nussbaum, 1986; Brown, 1986; Kitatani, 1991). A macrobiotic diet offers an organic, high-complex carbohydrate, plant based, seasonal, natural and whole foods approach to cooking. Menus are created with the freshest, natural ingredients and a wide variety of cooking techniques. A multitude of whole grains, legumes, beans and bean products such as tofu or tempeh, green leafy vegetables, root and round vegetables, raw foods and vegetable juices, pickled food, as well as sea vegetables, seeds, nuts, and locally grown fruits, and teas, are implemented in a wide variety of enticing ways. Recipes are low in fat and free of sugar and other refined foods. Traditional longtime fermented foods like soy sauce, tamari, miso, and umeboshi plum provide well-balanced enzymatic seasonings. Foods that are avoided include meat and poultry, animal fats including lard or butter;
©2003 by WMO
eggs; dairy products; refined sugars; and foods containing artificial sweeteners or other chemical additives. Because digestion starts in the mouth it is important to chew each mouthful thoroughly. Macrobiotics provides a framework that is modified depending on one’s age, levelof activity, personal needs, and environment. In the context of disease treatment, or for more detailed guidance regarding dietary change, it is recommended that individuals seek the advice of a qualified macrobiotic counselor. It is beneficial to study and take cooking classes in order to understand and apply yin and yang correctly in daily life and in the preparation of food, in order to get all the nutrients that are in a macrobiotic diet.
Gabriele F. Kushi, BFA, MEA, is the director of Kushi’s Kitchen and a macrobiotic certified health educator, consultant, cooking teacher, chef, writer and photographer. Her 29 years of experience with macrobiotic, spiritual and indigenous healing, provide Gabriele with a unique in depth approach in helping people form all walks of life. She wrote a book about menopause and macrobiotic which is soon to be published. For further information call: 952-915-1476, e-mail: email@example.com, or go to the web-site: http://www.kushiskitchen.com.
Steps To Take STEP 1: Keep a journal
STEP 3: Making Choices
Don’t skip this first step!
The following steps are guidelines on how to make macrobiotic choices.
-Keep record on what, when, and how much you eat and drink every day, for one week. -Be specific. Is it a complete meal with a variety of foods, or is it just a snack? -How long does it take you to eat your meal, and how many times do you chew each bite? Do you drink during your meal? Do you savor your meals, or simply eat them? -Learn to estimate the size of the portions you are eating, in standard household measurements, such as cups or ounces. -Write down how you feel after your meal or liquid intake, and how you feel hours later, including both your emotional and physical feelings. -Write down the consistency and frequency of your elimination processes. -Notice how you prepare your meals. Watch your body language. STEP 2: Examination After one week you will have a pretty good idea about your eating habits. You might notice that you eat a lot of sugar-filled refined foods, or that your meat and dairy intake is on the rise, or that you all too often just grab a bite to eat.
-Clean out your refrigerator and cupboards and throw everything out which is not on your whole foods list. -Start reading labels, look for hidden sugars and fats, and buy organic products. -Increase whole grain products, like brown rice, barley, millet or quinoa, which should be the staple of your diet, up to 50%, and eliminate products made from refined white flour like French bread, bagels, crackers, cakes or white rice. -Increase protein-rich foods, up to 10%, from sources such as beans, seeds, nuts and whole grains, and eliminate your intake of cholesterol-rich animal fats and animal foods. -Increase consumption of regional and seasonal fruits and vegetables, like green leafy, roots and round vegetables, up to 40%. -Include mineral rich sea vegetables like nori, wakame, arame, hiziki, up to 5%, -Include small amounts of fermented foods and condiments. -Substitute complex sweeteners, like rice syrup, maple syrup, or sweet vegetables, for the consumption of refined white sugar, or corn syrup. -Substitute spring water, green tea, kukicha tea, or miso soup, for soft drinks, soda, alcohol and coffee.
NON CREDO WORLD MACROBIOTIC NEWSLETTER
N Re M an Ne on ci a d w cr p C es o Ol re bi d d Fr ot o o ic A m rc t hi he ve s!
Cauliflower & Lemon Soup
v e r y issue of NON CREDO, since its first publication in May 2001, has included at least one recipe in the Cook’s Corner section. These recipes have come in from various sources, including from macrobiotic youth like Bastiaan van den Heuvel, macrobiotic cooking professionals like Bob Lloyd and Christina Pirello, and even from Michio Kushi himself.
Thanks to their generosity in donating these recipes, NON CREDO is now able to offer this modest compendium of recipes. Several of them are reprints from past issues, collected here for easier reference, while others are entirely new. A very special thanks is in order to Bob Lloyd in London, who has kindly offered a great many of his creations to this issue and for the World Macrobiotics Online website. Included with each recipe here is its name, creator (if known), comments, incredients, directions, and cooking tips if there are any. Also included are icons to help you identify which recipes are more on the yin side (cooling, relaxing, expansive, etc.) or more on the yang side (warming, activating, contractive, etc.), and also what season is most appropriate to create the dish. There are also indications if a dish is a macrobiotic specialty, or if it has medicinal qualities worth noting. Check the Recipe Key on the left to guide you.
- More Yang - More Yin
z - All-Season
- Spring R - Summer - Autumn - Winter [ - Macro Specialty - Medicinal
Remember, we want to build up the collection so if you have a great recipe to share, then please send it in to us at firstname.lastname@example.org! Our goal is to create a huge online database of recipes that anyone can access to put a little more spark in theirkitchen! HAPPY COOKING!
©2003 by WMO
By Bob Lloyd
R INGREDIENTS: 1 medium cauliflower (about 500g) 1-2 onions, diced 1 1/2 pints (30 fl. oz 850ml) water 1 1/2 - 2 tbsps white miso pinch sea salt juice of 1 lemon chopped parsley DIRECTIONS: 1) Cut the cauliflower into small pieces, using some of the stalks as well, finely sliced. 2) Place the diced onion in a pot and put the cauliflower on top. Add the water and a pinch of salt and bring to a boil. Simmer until the vegetables are soft - about 20 minutes. 3) Cool a little and blend with a potato masher. Return to heat and add white miso to taste plus the lemon juice. Simmer gently for 1 minute. 4) Serve garnished, hot or chilled. COOKING TIPS: If you do not have white miso, mugi miso or sea salt will make a very nice soup and sauerkraut juice can be substituted for the lemon juice.
French Onion Soup with Garlic Croutons By Bob Lloyd
z Umeboshi Soup Courtesy of Bob Lloyd, UK
[ This soup’s delicate sour flavors are at once mellowing and energizing, and one can practically feel the umeboshi’s detoxifying effects working wonders on the system! For each serving: INGREDIENTS: 1 cup water Flesh from 1 umbeboshi plum 1 teaspoon soy sauce 1 teaspoon bonito fish flakes (optional) 1/2 sheet of nori Sprig of watercress DIRECTIONS: 1) Bring water to a boil and add the pureed umeboshi flesh. 2) Simmer for 2 minutes. 3) Add the shoyu and bonito and simmer for one minute. 4) Tear the nori into small pieces, add to soup and serve garnished with a sprig of watercress.
INGREDIENTS: 6 large onions, in fine half moons 1 x 5” (12cm) strip kombu 1 1/2 pints (30fl.oz. 850ml) cold water 2 - 4 tbsp shoyu black pepper pinch sea salt 2 cloves garlic, minced 2 tbsps. olive oil 2 thick slices wholemeal bread (pref. sourdough) 1 tbsp. freshly chopped parsley DIRECTIONS: 1) Heat 1 tbsp. olive oil in a large, heavy pan and add onion slices. Saute for a few minutes and turn heat very low. Add a pinch of sea salt and cover pan. 2) Allow onions to sweat very gently until they are reduced to a very soft mush. Stir from time to time so that they do not brown. 3) Add a little extra olive oil or a tablespoon of water if they are catching in the pan. Add the kombu and the cold water to the onions, bring to a boil and simmer covered for 15 minutes. Remove the kombu and save for further use. Season with shoyu and black pepper and simmer 5 minutes. 5) In a frying pan, heat the remaining olive oil and add the garlic and the bread, cut into small croutons. Fry until crisp and golden, stir to turn them once or twice. Remove from pan and drain on kitchen paper. 6) Serve soup garnished with croutons and parsley.
NON CREDO WORLD MACROBIOTIC NEWSLETTER Provençal Pistou Soup Courtesy of Nathalie Thomann
Courtesy of the Kushi Institute
Pistou is a traditional vegetarian dish from the Provence area of southern France. It is a kind of soup which is very versatile: you can use almost any type of large beans or vegetables in it, and it can be enjoyed hot or cold! It is a perfect dish for the cool nights and hot days, and can be a whole meal in itself. Nathalie says that freshness of the vegetables, beans, and basil, as well as good quality olive oil, is very important to ensure the most delicious flavor. Bon appetite! NOTE: Measurements are estimated
INGREDIENTS: 3 ears of corn, washed and cut off the cob 1 medium onion, washed and diced 2 inch piece of dry kombu, soaked and cut into thin strips 4 cups of spring or well water 2 tablespoons shoyu 1 tablespoon of corn oil 1/2 tablespoon of grated ginger juice pinch of sea salt 1 tablespoon chopped scallions, to garnish
INGREDIENTS: 1/2 cup fresh shelled coco beans per person 1/2 cup fresh string beans per person, chopped into 1/4” pieces 1 medium carrot per person, chopped into small pieces 1/2 zucchini per person, chopped into small pieces 1 small onion per person, diced Sea salt 1/2 cup small pasta (such as stars, or vermicelli bits) per person 3 cloves garlic 1 bunch fresh basil 3-5 tablespoons olive oil DIRECTIONS: 1) Boil the coco beans in a little water to soften, then gradually add carrots, then string beans, then zucchini, and then onions, adding water and salt to taste. 2) Add small pasta and water, and cook until finished. Consistency should ultimately be soup, not stew, so don’t add too much pasta! 3) As soup is cooking, in a suribachi or small blender, mash the garlic, the basil, and the olive oil together into a very fine paste. 4) When the pasta in the soup is done, turn off heat and immediately mix in the basil/garlic/oil paste (don’t cook paste!) Serve immediately, and chill leftovers for future use. COOKING TIPS: Those people on healing diets may wish to forgo the garlic, olive oil, and/or zucchini. Instead, replace the zucchini with another vegetable, and garnish the dish with fresh basil, chopped finely. You may add or omit any vegetables you desire, or have on hand. Fresh beans are best, but if you must use dried beans, then soak them well. Alternatives to coco beans are navy, lima, or pinto beans. This soup is very tasty with thyme or other herbal garnishes, and terrific when served with your favorite French sourdough bread!
Courtesy of the Michio Kushi
This delicious soup is based on the kinpira dish (long sauteed root vegetables), popular among people living macrobiotically, and was developed by Michio Kushi to help build inner strength. Using the deep power of root vegetables, the sweet stabilizing effects of round vegetables, and two different types of miso to balance them out, this hearty dish is perfect for those in need of an extra boost to get through the colder months. It is especially good for any kind of weakened condition, such as anemia, bleeding, and weak intestines. INGREDIENTS: 3 Root vegetables: burdock, carrot, lotus root (equal portions) 3 Round vegetables: kabocha squash, cabbage, onions (as above) Barley Miso White Miso 3-4 cups of water (or as needed for desired texture) Garnish: scallions or parsley DIRECTIONS: 1) Dice all vegetables into very small pieces 2) Place root vegetables in a pot and cover with water. 3) Boil about 20 minutes (until soft). 4) Add round vegetables, and more water (as needed) 5) Boil, then cover and reduce flame to med/low. 6) Cook for 15-20 minutes. 7) Turn down heat to low 8) Remove a small amount of broth and dissolve the miso into it (1 tsp. of each type of miso, per cup of water used). Mix into soup. 9) Simmer for 3-4 minutes, covered. 10) Serve, garnished with chopped scallions or parsley. COOKING TIPS: Those people on a healing diet requiring less sodium, may use less portions of miso per cup of water, as needed. For those who are not on a healing diet and looking for some extra flavor, you may try briefly sauteeing the root vegetables in a little toasted sesame oil before covering with water. For an extra detoxifying zing, grate in a little ginger root into the soup as it finishes cooking.
©2003 by WMO
DIRECTIONS: 1) Add water and kombu to a soup pot and begin heating. Heat the oil in a skillet and saute the onion, with a pinch of sea salt, until the onion is translucent. 2) Add sauteed onion to the soup pot and bring to a boil, and simmer for 8 - 10 minutes. 3) Add the corn (off the cob) and the shoyu to the soup and simmer another 4 minutes. 4) Remove from the heat, add ginger juice and stir to distribute evenly. 5) Serve garnished with scallions. COOKING TIPS: Cooks who don’t like to waste, may wish to add in the leftover corn cobs at step 2 or 3 for extra flavor. People on a healing diet may saute the onion in water rather than oil, and may use less salt.
Millet Soup with Sweet Vegetables
Courtesy of Aveline Kushi
This sweet millet soup, while most appropriate for late summer/early autumn, is good anytime of the year to help you rebalance your body. The salt and sweet miso help to bring out the natural sweet taste of the millet, squash, carrots and onions, while the kombu acts as a natural flavor enhancer. This dish, while especially good for spleen/ pancreas and stomach problems, will help to bring your whole system to centered state. INGREDIENTS: 1 cup lightly roasted millet 1” square of kombu 1⁄4 to 1⁄2 sweet squash, diced 1 whole carrot 1 whole onion Sea salt Sweet white miso 4 to 6 cups water Watercress sprigs, to garnish DIRECTIONS: 1) Add the water, millet, and kombu to a soup pot, with a small pinch of salt. Bring to a boil. 2) Add the squash and another small pinch of salt to bring out the sweetness. Lower heat to simmer, and cover. Cook for 10-15 minutes. 3) Add the carrots and onions, with another small pinch of salt, and cook (covered) for another 20-30 minutes. 4) Adding a little hot soup to a small bowl, liquify 2-4 tablespoons (to your taste) of miso and pour back into the pot. Simmer for 3 or 4 minutes. 5) Serve with watercress sprigs as garnish. COOKING TIPS: You may use other sweet vegetables in this dish, such as fresh corn and yams. A little grated ginger added towards the end makes this dish very warming, and you can use chopped scallions instead of watercress.
NON CREDO WORLD MACROBIOTIC NEWSLETTER
veggies The Power of Green By Christina Pirello
any cultures have long respected the humble green vegetable. In my own Italian culinary heritage, greens are an invaluable ingredient in so many dishes-entire cookbooks are dedicated to them and their preparation. Their nutritive qualities--and versatility--were considered to be without equal. It wasn’t until my foray into natural cooking, however, that I really came to know greens. I thought I understood these simple beauties--folic acid, useable calcium, Vitamin C, D and A, chlorophyll and fiber--I knew all that. I ate my greens for all those reasons. But it wasn’t until I began to study the energetic qualities of the foods I was choosing, that I fell in love with greens. Note how the leaves are lined with hundreds of delicate veins. These veins are like highways, carrying nutrients from the soil throughout the entire leaf, from stem to tip. That means greens nourish us more completely than just about anything else, carrying nutrients to all the distant cornersof our bodies. It gets better. Greens appear to be delicate, even fragile. The reality is quite different. These elegant vegetables can survive just about anything the weather can throw their way--cold, wet, drought, snow, ice, heat--they adjust to the environment, holding moisture when the heavens don’t provide it and thriving under the snowiest drift. To us that means flexibility and the ability to adapt. When we eat greens (and I mean more than a sprig of parsley now and again), we become as flexible and adaptableas the leaves themselves, swaying, ballerina-like in the breeze. We develop a more relaxed, open attitude, with the ability to change, roll with the punches and step lightly around the roadblocks life throws in our path. From broccoli to collard greens, bok choy to mustard greens, it’s easy to be green!
Pressed Salad By Bob Lloyd
Marinated Vegetable Kebabs with Smoked Tofu
z INGREDIENTS: 1 cucumber finely sliced bunch of radish, finely sliced 2 sticks celery finely sliced 1 teaspoon sea salt 1/2 - 1 tbsp brown rice vinegar 1 tbsp dulse DIRECTIONS: 1) Place vegetables in a bowl or pickle press and mix with the sea salt. Cover with a plate and a heavy weight or press in the pickle press and leave for about 1 hour. 2) Meanwhile, check the dulse for stones and shells, rinse and soak in a very small amount of cold water for 5 minutes. Drain and squeeze out the extra moisture (use for soup stock or to water houseplants). 3) Place the vegetables in a colander to drain thoroughly, rinsing if too salty. Add the dulse and rice vinegar, mix together and garnish with some parsley if you wish. COOKING TIPS: Alternatives- grated carrot with finely sliced celery, chinese leaf and radish very finely sliced, etc. For the dressing you can use soy sauce with lemon juice, umeboshi vinegar with rice vinegar, cider vinegar with salt or shoyu.
By Bob Lloyd
z INGREDIENTS: 1 block smoked tofu (cut into 16 cubes) 16 broccoli florets 16 carrot rings 8 mushrooms 2 tbsp shoyu 1 tbsp mirin 1 tbsp ginger juice 4 tbsp cold water DIRECTIONS: 1) Blanch the vegetables very lightly for a minute or two in boiling water with a pinch of sea salt. Rinse in cold water, drain. 2) Make a marinade with water, shoyu, mirin and ginger juice. Let the vegetables and tofu cubes soak in the mixture for at least an hour, stirring occasionally. 3) Drain and arrange equally on 8 kebab sticks. Strain remaining marinade and use as a dip sauce in a separate bowl. COOKING TIPS: You can use regular tofu instead, preferably boiled for 2 minutes before marinating. For a variation, grill or barbecue the marinated kebabs before serving with the dip.
Christina’s Nori Rolls with Greens and Portobellos Courtesy of Christina Pirello
z Makes 4-5 servings. INGREDIENTS: 3 portobello mushrooms light sesame oil soy sauce mirin several carrot spears, 1/8-inch thick 1 small bunch collard greens, stems trimmed, left whole 3-4 sheets toasted nori DIRECTIONS: 1) Preheat oven to 375*F. 2) Arrange portobellos in a shallow baking dish and drizzle lightly with oil, soy sauce and mirin. 3) Bake, uncovered, until tender, for about 25 minutes. Remove from oven, allow to cool, and cut into thin slices. 4) Bring a pot of water to a boil and boil carrot spears until tender, for about 2 minutes. Drain and set aside. Boil collard greens until just tender, for about 2 minutes. Drain and lay flat on a platter.
©2003 by WMO
5) To assemble the nori rolls, lay a sheet of nori, shiny side down, against a bamboo sushi mat or kitchen towel. Lay 2-3 collard leaves on the nori. Lay carrot spears and portobello slices, the length of the nori roll, on the end of the greens closest to you. 6) Using the mat as a guide, firmly roll the nori and greens around the mushrooms and carrots, forming a firm cylinder. Repeat with balance of ingredients. 7) To serve, simply slice each nori roll into 8 equal pieces and arrange, cut side up, on a platter. Serve with a soy dipping sauce, if desired.
NON CREDO WORLD MACROBIOTIC NEWSLETTER
Bean Croquettes By Bob Lloyd
z INGREDIENTS: 1 cup (7oz. 200g) cooked beans (chickpeas, kidney, butter or lentils) 1 onion diced 1 clove garlic minced 1 carrot, finely grated 1 tbsp tahini (sesame paste) 1 tsp wholegrain mustard 1 tsp dried herb(s) salt or shoyu & black pepper to taste plain wholemeal flour oil for frying DIRECTIONS: 1) Heat a little oil in a pan and saute the onion for about 5 minutes without browning. Add garlic, carrot and a few drops of soy sauce and continue sauteeing for a further 5 minutes. 2) Mash the cooked beans until fairly smooth and then add the sauteed vegetables and the tahini, mustard, herbs and seasonings. Mix thoroughly together. Add the flour, a tablespoon at a time - you will probably need 2 or 3 to make a fairly stiff mix. You can add in a little bean cooking liquid or cold water to get it to bind if necessary. 3) Place the bean mix in a covered bowl in the refrigerator for about half an hour to firm up and then make into small balls or croquettes. Moisten or flour your hands to stop mixture sticking. Use about a soup spoon full of mixture for each ball. 4) Place croquettes on a floured plate or tray. 5) Heat some oil in a pan and fry gently until golden brown, turning them over once. If they splatter, coat them in some flour before frying but do not have the oil too hot or the flour will burn. Drain on kitchen paper. 6) Serve with a favourite sauce, a tangy chutney, or a dip made from tahini, lemon juice and soy sauce. COOKING TIPS: Using this recipe as a “base” you can make various combinations using different vegetables - mushrooms, celery, red peppers plus your favourite seasonings. They are popular with sweetcorn kernels added and shaped into burgers for children, served in pitta breads with salad, coleslaw and pickles. Be creative! Instead of frying, place them on a lightly oiled baking tray and cook in a medium oven for about 20 minutes.
©2003 by WMO
Yu-Dofu (Hot Water Tofu)
By Bob Lloyd
INGREDIENTS: 1 block regular or smoked tofu crumbled (about 7oz. 200g) 1 onion, diced 6/8 mushrooms, chopped sweetcorn kernels from 1 cob 1 tbsp sunflower or sesame oil 2 tsp shoyu 2 spring onions, finely sliced 1 sheet nori
A perfect tofu dish for those cool summer nights, and also good at any other time of year!
DIRECTIONS: 1) Saute onion in heated oil until soft. Add mushrooms and sweetcorn kernels. Crumble tofu and add, mixing thoroughly. 2) Add a little cold water and the soy sauce and simmer for 5 minutes. 3) Break the nori into small pieces, add to tofu mixture and stir in. 4) Serve on sourdough bread with finely sliced spring onions for garnish. COOKING TIPS: You can add a little black pepper to the mix if you like or spread a thin layer of wholegrain mustard on the bread.
Marinated Fried Tofu with Herbs By Yogen Kushi
INGREDIENTS: 1package of organic firm tofu, sliced into bite-sized cubes fresh spring water 1-2 soft, seasonal vegetables (i.e. chinese cabbage, bok choy, daikon), chopped into medium sized pieces 1” to 2” square piece of kombu 1 dried shiitake mushroom For Dipping Sauce: fresh spring water organic shoyu (soy sauce) 1 tsp. freshly grated ginger root 1-2 scallions, chopped fine DIRECTIONS: 1) Simmer kombu and shiitake in 2 cups of water in a medium sized pot for 8 to 11 minutes. Then remove the kombu and shiitake. 2) Add chopped vegetables, simmer 3-4 minutes, then add tofu and simmer 2-3 minutes more. Serve vegetables and tofu attractively in a bowl. 3) As you are cooking the vegetables, simmer the kombu and shiitake in one cup of water for 8-11 minutes. Add shoyu (generally 1 to 2 tbsp.) and simmer 2 minutes more. Grate in about 1 tsp. fresh ginger root and remove from heat. 4) Serve dressing in one small bowl, garnished with chopped scallions. Dip tofu and vegetables in dressing before eating.
R Great for those just getting to know tofu for the first time! INGREDIENTS: 1 block of extra firm tofu, sliced into 6-8 thick pieces 1-2 tbsp. extra virgin olive oil 1 scallion, chopped finely 70% fresh water 30% shoyu (soy sauce) 1 tbsp. mirin (cooking rice wine) 1-2 cloves of garlic, sliced Herbs de Provence mix Pinch of sea salt DIRECTIONS: 1) Prepare the tofu slabs by quickly dipping them into boiling water for several seconds. Pat the tofu dry on a clean dishtowel. 2) Lay the tofu into a bowl or dish, and cover with the water, shoyu, mirin, half the garlic slices, sea salt, and a pinch of Herbs de Provence. Let sit in the marinade for 20 to 40 minutes. 3) Heat the olive oil in a frying pan over a medium flame. Throw in the other half of the sliced garlic. As the garlic cooks in the oil, lay the tofu in the frying pan and fry for 3-4 minutes. Sprinkle the tofu with a few drops of shoyu, and then flip over. Throw a dash of Herbs de Provence on the tofu, and then let fry for 3-4 minutes. 4) Serve attractively with chopped scallions as garnish.
Tempeh with Arame By Aveline Kushi
With very strengthening energy to help us transition to autumn, this simple dish is also high in calcium! INGREDIENTS: 8 ounces tempeh 2 1/2 ounces arame seaweed 1 onion, thinly sliced 1/2 to 1 carrot, cut into matchsticks organic shoyu (soy sauce) DIRECTIONS: 1) Cut the tempeh into small cubes. To make a strong dish, pan-fry the tempeh until brown or just leave plain. 2) Soak the arame for 10 minutes, the put the arame and soaking water into a pot. 3) Add the onion and carrot and place the tempeh on top. Add the shoyu to taste. The water should cover the vegetables but it’s not necessary to cover the tempeh. 4) Boil over medium heat for 30 minutes.
NON CREDO WORLD MACROBIOTIC NEWSLETTER
Pasta, Greens & Beans Medley Courtesy of the Kushi Institute
R This pasta dish is simple to make and truly delicious! Cooking with olive oil is well suited to the hotter summer weather, as is the occasional use of garlic and herbs. Freely adjust any ingredients or cooking steps to match your unique style and needs! INGREDIENTS: 1/2 lb whole wheat pasta spirals or flats 3 tsp. extra virgin olive oil 3 cloves of garlic 1 large bunch of leafy greens or bunch of broccoli 1/2 cup water pinch sea salt 1/2 tsp. dried marjoram (optional) 1-1/2 cup cooked chickpeas or white beans, well drained DIRECTIONS: 1) Cook pasta al dente, drain and toss while still warm with 1 tsp. olive oil. 2) While pasta is cooking, saute garlic in 2 tsp. olive oil, using low heat, for 1 minute. 3) Add chopped greens or broccoli floret, saute briefly then add water and seasonings (if desired). Cover and cook for 4-5 minutes. 4) Add the beans and simmer gently for 3-5 minutes longer until greens are tender and beans are heated through. 5) Toss the pasta and vegetable bean mixture together. 6) Check for seasonings and serve.
Quinoa Pilaf By Bob Lloyd
R INGREDIENTS: 2 cups (12 oz. 350g) quinoa (washed & drained) 1 onion, diced 2 carrots, diced 2 cloves garlic, minced (optional) 1/4 teaspoon sea salt freshly ground black pepper 2 tbsp shoyu 2 tbsp sesame oil juice of a lemon 1 tbsp chopped parsley 4 cups (32 fl.oz. 1L) hot water DIRECTIONS: 1) Heat oil in a heavy pan and add onion. Saute gently for about 5 minutes then add garlic if using. Saute for a minute and add the carrots. Continue to saute for a further 2 minutes then add the quinoa. 2) Stir continually for 3-4 more minutes and then add the hot water and sea salt and pepper. Bring to a simmer, cover pan and reduce flame to very low. 3) Cook until all the liquid has been absorbed, about 15-20 minutes. Turn off the flame and leave pan untouched for 5 minutes. Then transfer the pilaf to a bowl and fork through gently. 4) Add the shoyu and lemon juice and mix in carefully. Sprinkle with the parsley and serve.
©2003 by WMO
COOKING TIPS: This dish can be made with any variety of leafy vegetables, such as broccoli rabe or watercress. Instead of (or in addition to) the beans, try adding pitted black olives for color and flavor. People with health concerns can choose to forego the olive oil, garlic, and marjoram, and water-saute the greens and beans instead.
Rice Salad By Bob Lloyd
R INGREDIENTS: 3 cups (12 - 16oz. 350 - 450g) cooked brown rice 3 large carrots, diced half a cucumber, quartered & sliced 3 stalks celery, diced 1 cup small broccoli florets 2-3 tbsp toasted sesame oil 1-2 tbsp brown rice vinegar 1/2 - 1 tbsp shoyu 2 tbsp finely chopped sauerkraut 1 tbsp finely chopped parsley
DIRECTIONS: 1) Cook broccoli, carrots and celery in boiling water with a pinch of sea salt for 1 - 2 minutes and refresh. 2) Fluff up the cooked rice in a bowl and mix in the vegetables and sauerkraut. 3) Mix the oil, vinegar and shoyu together and stir into the salad. Garnish with parsley.
Chilled Soba Noodles with Dipping Sauce Courtesy of Yogen Kushi
INGREDIENTS: 1 packet of Japanese Soba (buckwheat) noodles This is a variation of Zaru Soba, a Japanese dish. This 1/3 cup fresh cold water simple, cooling and refreshing dish is great for hot sum1/4 cup shoyu mer days! Garnish with scallions or with nori (as shown 1 tbsp. mirin below). 1 tbsp. grated ginger 1 tsp. red pepper sesame oil (optional) 1 tbsp. roasted sesame seeds or gomashio 1-2 scallions, chopped finely Ice cubes DIRECTIONS: 1) Cook the noodles according to package instructions. When finished, rinse and let chill in cold water. 2) Combine the shoyu, mirin, grated ginger, sesame oil, sesame seeds, and some scallions. Mix well. Drop in three or four ice cubes. Serve in an attractive bowl. 3) Drain the noodles, and serve them attractively on a flat plate, decked with ice cubes and garnished with the rest of the scallions. 4) When eating, briefly dip each bite of noodles into the
NON CREDO WORLD MACROBIOTIC NEWSLETTER
Strawberry Cous Cous Cake By Bob Lloyd, serves 6-8
Apple and Almond Mousse By Bob Lloyd
INGREDIENTS: l small jar (380g 13 fl.oz.) amazake 12 fl.oz (350ml) apple juice 1 pinch sea salt 2oz (50g) ground almonds few drops almond essence 2 dsp kuzu 4 heaped dsp agar agar few roasted whole almonds for garnish DIRECTIONS: 1) Mix amazake and apple juice together with the salt and agar agar flakes in a pan and leave to stand for 10 minutes. 2) Place on flame and bring to gentle simmer, stirring regularly. Allow to simmer for about 5 minutes to dissolve the agar flakes. 3) Add ground almonds to the amazake mix. Dissolve the kuzu with a little cold water and then stir into the amazake until it thickens slightly. Add the essence, stir in thoroughly and transfer to a shallow, moistened dish to cool for an hour. 4) Blend or whisk the pudding and put to set again in a moistened mould or in individual dishes. 5) Garnish with the almonds.
R INGREDIENTS: 2 cups (13oz 375g) cous cous 3 cups (20 fl.oz 600ml) apple juice 2 tbsp raisins 2 tbsp ground almonds pinch sea salt 1 tsp cinnamon 1 tsp vanilla essence To Finish: 2 tbsp tahini or almond butter black cherry, sugar-free jam lightly toasted flaked almonds strawberries lemon juice DIRECTIONS: 1) Place apple juice, raisins, ground almonds, sea salt, vanilla and cinnamon in a pan and bring to a boil. Add the cous cous, stir, remove from flame and cover tightly. Leave unopened for 20 minutes. 2) Stir well then press half of the mixture into a WET mould (cake tin, spring mould or similar). 3) Mix the tahini with 2 tbsps. of the jam and beat into a cream. Spread this over cous cous mix in the mould. Add remaining cous cous, pressing down well with a wet spatula or the palm of your hand. Leave to stand for a while before turning on to a large plate. 4) Spread some jam around the sides of the cake and press on some flaked almonds to cover. If you have some jam left, spread some over the top of the cake. Now cover with sliced strawberries, creating a nice decorative touch. Sprinkle over the lemon juice and a few flaked almonds and serve! COOKING TIPS: You can make a simple glaze to top the cake with equal amounts of jam and hot water (you may want to try a lighter jam like apricot).
©2003 by WMO
Fruit Custard By Bob Lloyd
z INGREDIENTS: 4oz (110g) raisins pinch sea salt water 1 tsp grated lemon or orange peel 1 apple and one pear, finely sliced kuzu For the custard: 1 pint (20 fl.oz 500ml) soy or rice milk 1 tbsp rice syrup kuzu vanilla essence roasted nuts for garnish DIRECTIONS: 1) Cook raisins until soft with the salt and water to cover. Add the apple and pear slices and simmer for 2 minutes. Thicken with a little kuzu dissolved in cold water. 2) Transfer to individual glass dishes. Bring the soy or rice milk to a boil and add vanilla essence and rice syrup. Thicken with kuzu and pour over the fruit and garnish with a few chopped, roasted nuts.
Courtesy of the Kushi Institute
No holiday feast is complete without a squash or pumpkin pie! INGREDIENTS (Basic Pie Dough, 2 crusts): 2 cups whole wheat pastry flour 1/4 teaspoon seal salt 1/4-1/2 cup corn oil 1/2-3/4 cup cold water DIRECTIONS: 1) Mix the flour and sea salt together. Add oil to the flour and mix it in well by sifting it with your hands. Add the water gradually and form the flour into a ball. 2) Knead 2-3 minutes. Let sit for 5-10 minutes before rolling out. 3) Divide the dough in half, roll out pastry dough and place it in a pie plate. With a fork, seal the edges of the crust and poke several small holes in the bottom to let air escape and to keep the crust from buckling. 4) Bake crust at 350 degrees for about 10 minutes. INGREDIENTS (Pie Filling): 1 medium Hokkaido squash 1 cup spring or well water 1 pinch sea salt 1/2 teaspoon cinnamon (optional) 1/2 cup barley malt or rice syrup 1 cup walnuts, washed and chopped 1 teaspoon vanilla DIRECTIONS: 1) Wash the squash and remove the skin (peel it). Cut the squash into 1 - 1 1/2 inch cubes. 2) Place the cubes with a pinch of sea salt and the water in a pot. Bring to a boil. Cover, reduce the flame to low and simmer until the squash is soft. 3) Remove and puree in a Foley food mill. Place back in the pot; add the barley malt, vanilla, and cinnamon. Bring this to a boil again and simmer, covered on a low flame, for about 10 minutes. 4) Remove from the heat when the mixture becomes very thick. Place the filling in the pre-baked pie shell. Sprinkle chopped walnuts on top of the pie filling. Bake at 350 degrees for about 30 minutes or until the crust is golden brown. Slice and serve. COOKING TIPS: For a crispier crust, place the pie dough in the fridge for about 30 minutes before rolling it. Don’t forget to garnish your pie with a sprig of green or a few whole walnuts. Presentation is key!
NON CREDO WORLD MACROBIOTIC NEWSLETTER
Story by George Ohsawa, Original Drawings by Parfait, New Translation by Marc van Cauwenberghe and Mitsuko Miyami, Colorized, enhanced, and edited by Yogen Kushi
THE STORY SO FAR: On their search for a land without war, Jack and Yoyo arrive in a strange place...
CROSSWORD H A L L E N G E
FOODS FOR THOUGHT By Yogen Kushi Across
1. Samurai’s drink
1. German pickle
2. vegans “got” it
2. great green garnish #1
3. fortune teller’s drink
3. mountain potato
4. great gourd, great game
7. great green garnish #2
5. no pitcher in it
8. vegetarian’s steak
6. greatest grain 8. to everyroot, turn, turn, turn 9. fryer’s friend 10. Japanese pickle
Across: 1. Sake, 2. Soy, 3. Tea, 4. Squash, 5. Rye, 6. Rice, 8. Turnip, 9. Oil, 10. Umeboshi. Down: 1. Sauerkraut, 2. Scallions, 3. Taro, 7. Chives, 8. Tofu.
©2003 by WMO
World MacRobiotic Newsletter on redo N C
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