Macrobiotic Diet Sample Menu

This Macrobiotic diet sample menu page will introduce you to various vegetables and beans recipes.

Traditional Macrobiotic advice recommends that one-third of your plate should be vegetables with one of these being a green leafy specimen.

Deadly nightshades such as potatoes, tomatoes, peppers, etc.. are not advisable.

Tropical vegetables are also best avoided if you live in a cold climate.

I strongly recommend that you only purchase vegetables of Organic origin.

Non organic vegetables  will have been sprayed with pesticides, herbicides and fertilizers. These are harmful to your health.

I know that organic vegetables cost more than others but products such as the Roundup pesticide are frequently sprayed on crops. These are dangerous and according to some scientists, they can make holes in your intestines and cause leaky guts.

This is a very serious  health problem, and if we remember that 90% of disease start in the intestines, it is just not worth eating "chemical" vegetables.

Macrobiotic Diet Sample Menu: What Vegetables To Use?

Healthy Vegetables

If you are currently healthy, the following vegetable dishes may be eaten daily.

If you suffer from a degenerative disease such as cancer, heart problems, diabetes, etc... some of these are best avoided.

To get professional advice on what you should do to recover health, I recommend you have a consultation with me.

  • Bok choy
  • Carrots tops
  • Chinese Cabbage
  • White radish greens
  • Dandelion greens
  • Kale
  • Leeks
  • Parsley
  • Spring cabbage
  • Spring greens
  • Spring onions
  • Turnip greens
  • Watercress  
  • Leafy greens
  • Celery
  • Chives
  • Cucumber
  • Green beans
  • Green peas
  • Iceberg lettuce
  • Jerusalem artichoke
  • Broccoli
  • Brussels sprout
  • Butternut squash
  • Cabbage
  • Cauliflower
  • Pumpkin
  • Onion
  • Turnip
  • Shiitake mushroom
  • Swede  
  • Parsnip
  • Burdock
  • Radish
  • Carrots
  • Dandelion root
  • Mushroom
  • Squash
  • Romaine lettuce
  • Snap beans
  • Snow peas
  • Sprouts

Artichoke
Aubergine
Asparagus
Avocado
Bamboo shoots
Beets
Fennel
Ferns
Ginseng
Okra
Rhubarb
Spinach
Sweet potato
Potatoes
Tomatoes
Peppers
Swiss chard
Taro potato
Yams

Macrobiotic Diet Sample Menu:
Pumpkin, Adzuki beans and Kombu

Macrobiotic pumpkin adzuki bean recipe

Adzuki beans (also spelt aduki or azuki) are my favorite beans. Cook them until soft, and they will melt in your mouth.

They taste slightly sweet to me, but I have not had sugar for many years.

Adzuki beans help intestinal transit.

  • Soak one cup of organic adzuki beans for three to five hours
  • Soak a 1" square piece of dried kombu for five minutes  
  • Cut the kombu into smaller pieces
  • Add the kombu and two cups chopped pumpkin to a pot
  • Add the adzuki beans on top of the squash
  • Add water to the pot, and cook on a low flame for about one hour, or until the beans and pumpkin become soft 
  • Make sure you don't run out of water. The beans should be covered during the cooking
  • Add a pinch of sea salt towards the end of the cooking 
  • Turn off the heat and let it rest for 10 minutes before eating

Macrobiotic Diet Sample Menu: Nishime dish

Macrobiotic Nishime dish recipe

Nishime is a mixture of roots and round vegetables steamed with kombu sea vegetable and a little water.

It is cooked in a pot with a heavy lid (such as Le Creuset).

Try one of the following combination of vegetables when cooking Nishime style (don't forget your 1" square kombu sea vegetable):

  • Carrots with cabbage (or lotus root) and burdock
  • White radish with shitake mushrooms
  • Onion with pumpkin
  • Leek and carrots

Cook It:

  1. Soak a 1" square  piece of kombu sea vegetable until soft
  2. Discard the water and place in your heavy lid pot
  3. Cover with filtered or spring water (do not use tap water)
  4. Cut and place your vegetables in the pot
  5. Add a little sea salt or shoyu to season (shoyu is a soya bean paste with no sugar added and gluten free)
  6. Cover and bring to the boil then reduce to a low flame
  7. Add some water to the pot when necessary 
  8. Nishime is ready to eat when the vegetables are soft
  9. Taste, and if necessary add a little drop of shoyu & mix thoroughly

Macrobiotic Diet Sample Menu: Blanched vegetables

Macrobiotic Blanched Vegetables Recipe

Blanched vegetables are only boiled for a few seconds. Very maximum one minute.

Use a mixture of leafy, round and root vegetables.

Keep changing the selection of vegetables you use.

Recipe:

  1. In a saucepan, add a pinch of salt to several inches of filtered or spring water
  2. Bring to a boil
  3. Add some green leafy vegetables that you have previously cut to manageable size and boil for a few seconds
  4. Remove and place in a plate
  5. Add your next vegetables and repeat the above
  6. Add a third and fourth vegetable if desired 

Vegetable suggestions:

  • Chinese cabbage, radish and onions
  • Cabbage and watercress
  • Broccoli, cauliflower and carrots
  • Whatever you fancy

Seasoning - one of those:

  • Add a small amount of shoyu
  • Add a few drops of Umeboshi vinegar 
  • Add a few drops of Rice vinegar
  • Add a few drops of apple cider vinegar
  • Dilute some miso with some of the cooking water and use the paste for seasoning

For maximum health benefits do not use commercial seasoning

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