“The essence of Macrobiotic cuisine is eating whole, natural, unrefined, unprocessed foods with predominant emphasis on consuming grains and vegetables,” says Lee Gross, consulting chef for the Macrobiotic-based M Café in Beverly Hills and Gwyneth Paltrow’s former personal chef.
Macrobiotics is pretty simple—and logical. Gross advises choosing leafy greens, seasonal fruit, whole grains and beans over anything that comes in a bag, box or can. Eating a variety of “roots” (carrots and parsnips), “rounds” (onions and squash) and “greens” (kale and collards) is ideal, but Macrobiotic guidelines are not based strictly on ingredients or calories. They take into account what’s in season where you live and specific circumstances, such as pregnancy.
To start, fill 90 percent of your grocery cart with whole foods and eat a variety of vegetables every day. The diet you’re aiming for looks like this:
• 25 to 30 percent whole grains and brown rice
• 30 to 40 percent raw or lightly steamed vegetables
• 5 to 10 percent beans and other legumes
• 5 to 10 percent miso soup, a daily item typically eaten pre-meal
• 5 to 10 percent ocean fish and seafood, seeds and nuts, fruits and unsweetened beverages
A great way to drink your veggies!
Makes about 1 gallon, 6-8 glasses
31/2 cups lemon juice
6 cups brown rice syrup or light
organic maple syrup
61/2 cups hot water
1 cup kale juice (freshly juiced)
Cold spring water to taste
Use leftover rice and beans to make this portable, healthy lunch or snack.
Makes 2-3 burritos
2 large tortillas (preferably gluten-free)
1 cup scrambled tofu
1/2 cup cooked brown rice
2 tablespoons cooked beans (black, pinto or other)
1/2 cup kale, leaves only (stems removed),
sliced very thin
2 tablespoons shredded soy cheese (optional)
1 tablespoon cilantro, chopped
2 tablespoons prepared salsa
Warm tortilla in a hot, dry skillet. Spread scrambled tofu evenly onto center of tortilla. Top with brown rice, beans and kale. Sprinkle with soy cheese and cilantro. Top with salsa. Roll tortilla burrito-style in foil and warm through in a hot oven for a few minutes to melt cheese.
Makes 2 cups
1/4 cup soy margarine
1 cup onion, minced
1/2 cup carrot, shredded
1 pound super-firm tofu, crumbled
1 teaspoon turmeric
1/4 cup water
2 tablespoons green onions, sliced thin
Heat soy margarine in skillet over medium heat until melted. Add onion and sauté 1 minute. Add carrot and sauté for another minute. Add crumbled tofu, turmeric, salt and pepper, and sauté for another minute. Raise heat to high, add water, bring to boil and cook until liquid is absorbed. Add green onion and stir to incorporate. Salt and pepper to taste.