Recipes

SOUPS

Quick Miso Soup
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Ingredients
  1. 4-5 cups water
  2. 1/8 teaspoon wakame, finely clipped with kitchen scissors
  3. 1 cup tofu, teeny small cubes
  4. 1 celery stalk, small diced
  5. 4 tsp miso, pureed
  6. 1/4 cup scallions, finely chopped
  7. 1/4 sheet nori, cut in thin strips
Instructions
  1. Place water in pot, cover, bring to boil.
  2. Add celery, reduce flame to very low; once water stops boiling, place miso in cup, add broth and dilute with spoon.
  3. Add tofu and pureed miso to pot.
  4. Cover, simmering without boiling, 2-3 minutes.
  5. Place in serving bowls, garnish with scallions.
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/
Squash Soup Souffle
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Ingredients
  1. 4-5 cups water
  2. 2 cups kabocha squash, skin removed
  3. 1/4 teaspoon si salt
  4. 2 Tablespoons parsley, finely chopped
Instructions
  1. Place squash and water in Le Creuset or stainless pot. Cover and bring to boil.
  2. Reduce flame to medium-low, simmering 10 minutes.
  3. Let cool and puree either in blender*, food mill, or old-fashioned potato masher.
  4. Place back in pot, add the Si salt, sea salt, simmer another 10 minutes.
  5. Serve in soup bowls, garnishing each with parsley.
Notes
  1. *Breville 6-bladed blender makes an exceptionally lightly pureed soup.
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/

GRAINS

My Favorite Quick Fried Rice
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Ingredients
  1. 2-3 cups cooked Long Grain or Basmati brown rice
  2. 1/2 cup fresh lotus root, sliced into thin quarters
  3. 1/4 cup carrots, finely diced
  4. 1 cup fresh corn, removed from the cob
  5. 1/2 cup green beans or peas, snow peas or sugar snap peas
  6. 2 Tablespoons Tan Sesame Seeds, lightly roasted
  7. 1 sheet nori, cut into thin strips for garnish
  8. 2 Tablespoons oil of your choice, grapeseed. sesame or olive oil
  9. Tamari or Shoyu to taste, keeping a light touch!
  10. Chopped Kale or other green
Instructions
  1. Heat oil in an iron skillet.
  2. Add lotus root and saute 1 - 2 minutes.
  3. Add carrots and few drops shoyu or tamari.
  4. Add corn and remaining vegetables.
  5. Layer rice atop vegetables, sprinkle several drops shoyu or tamari and cover.
  6. Cook until the vegetables are done, and the rice is hot! Stir occasionally.
  7. Place the chopped greens on top of the rice, add a few more drops of shoyu, and cook til greens are tender.
  8. Sprinkle the ginger juice over the rice and mix well.
  9. Remove from flame, place in a serving dish immediately, and enjoy!
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/
Grains for Brains! When you want to Ace IT !
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Ingredients
  1. 1/4 cup millet
  2. 3/4 cup Sweet brown rice
  3. 1 1/2 cup water
  4. Pinch Si Salt, Sea Salt
Instructions
  1. Rinse and soak grains overnight.
  2. Next morning, add si salt Sea Salt, cover & bring to boil
  3. Place on flame deflector, set timer for 50 minutes.
  4. Remove from pot, and enjoy.
Notes
  1. You are now set for your meeting, exam, LSAT, and every other challenge of the day!
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/

VEGETABLES

Blanched Salad with Waldorf Salad
Benefits: quick cooking style and energy pick-up! Enjoy each day! Great healthy snack! Your new healthy crunch!!
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Ingredients
  1. 1/2 cup carrot matchstick
  2. 1 cup thinly sliced napa cabbage
  3. 1/2 cup yellow crookneck, half-moon cut
  4. 1 cup broccoli florets
  5. 1/2 cup leek, sliced thin
  6. 2 red radish, matchstick
  7. Parsley, chopped fine
  8. pot of water, add Si Salt after water boils
Instructions
  1. Half-way fill wide pot with spring or filtered water; cover, bring to boil then add speck of Si salt sea salt
  2. Starting with the sweetest or mildest veggie, continue down the listed veggies, placing each veggie one at a time in uncovered boiling water just til the color brightens – 20 seconds.
  3. Use a fine mesh skimmer to remove veggies, spreading them over a flat surface to cool.
  4. Serve plain, with few drops brown rice vinegar, ume vinegar, lemon or orange squeeze or your favorite dressing.
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/

BEANS

Hummus
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Ingredients
  1. 2 cups chickpeas
  2. 2” piece of kombu
  3. 1-2 bay leaves
  4. 1/4 teaspoon si salt, sea salt
  5. 1 - 2 Tablespoons Mitoku Umeboshi paste
  6. 3 Tablespoon onion
  7. Shoyu to taste
  8. 1 Tablespoon Brad’s tahini
  9. 1-2 Tablespoons Parsley, chopped fine
  10. 1 Tablespoon Fresh Cilantro, chopped fine
  11. Lemon juice to taste, optional
Instructions
  1. Rinse chickpeas, soak overnight or 6-8 hours.
  2. Place in heavy stainless pot or pressure cooker, add water, kombu, bay leaves & bring to boil uncovered.
  3. Skim foam using the shocking method: add just enough water to stop the boiling, and skimming the foam.
  4. Repeat 4 - 5 til foaming stops.
  5. Cook 1 1/4 hours; remove lid, test if beans are soft; if not soft, then continue cooking 15-20 more minutes.
  6. Add salt and cook 10 minutes.
  7. Puree 3/4 chickpea in food mill or blender, adding all ingredients to taste.
  8. Add extra cooking water to achieve desired consistency.
  9. Garnish with whole chickpeas and parsley.
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/
The Best Split Pea Soup on the Planet!
Split Peas are especially helpful for removing old chicken from our body. Since chicken disturbs our pancreas & causes arthritis, eating these peas help prevent these conditions, especially with the barley.
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Ingredients
  1. 4-5 cups water
  2. 1 to 1 1/2 cups green split peas, washed
  3. 1 1/2 inch piece kombu
  4. 1/2 cup onion, diced
  5. 1/2 cup carrot, quartered and sliced 1/4 inch thick
  6. 2 Tablespoon bonito flakes - optional
  7. 3 rounds of Fu, dried wheat gluten, soaked and sliced in bite-size pieces - optional
  8. 1/8 cup burdock, quartered and diced
  9. 1/4 cup celery, diced
  10. 2-3 cloves garlic, minced, optional
  11. 1/4 to 1/2 teaspoon Si salt, sea salt - Kushi Institute Store 800 . 645 . 8744
  12. shoyu to taste
  13. 1/2 cup whole wheat bread cubes
  14. grape seed oil in a cast iron nabe pot
Instructions
  1. Place split peas, kombu and water in enamel cast iron pot. Bring to boil skimming foam, 20 minutes*
  2. Using the shock method, repeat this step 3-4 times while foam is still visible.
  3. Add bay leaves, reduce flame to medium-low, add other ingredients through celery. Cover, simmering 30 minutes.
  4. Check peas to see if they are creamy.
  5. Towards end, add minced garlic,
  6. Add Si Salt sea salt and simmer 10 minutes.
  7. Add shoyu to taste, and simmer another 5 minutes.
  8. Remove bay leaves before serving
  9. Serve in soup bowls, garnishing each with scallions and deep-fried croutons – optional
  10. To deep fry croutons: cube whole wheat sourdough bread (Whole Foods)
  11. Heat safflower oil, test one cube of bread for it to sizzle, & float to top. Deep fry the others!
Variation
  1. Add 1/4 cup pearl barley, after foam is cleared.
  2. Add few drops olive oil at end of cooking.
  3. Cook with leek, parsnip and squash
Notes
  1. *Skimming foam removes acidity from the beans and aids digestibility of this and other bean dishes.
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/

Kid Friendly

Tofu Mochi Wrap
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Ingredients
  1. Cut 2" square, 1/4 inch thick pieces of firm to super firm tofu
  2. cut similar size Kendall mochi pieces, and slice halfway through so less thick
  3. 1-2 Tablespoon Sesame or Grape seed oil for pan
  4. Shoyu or Tamari for flavor
  5. Nori Sheet cut in 1" strip along crease
  6. Iron Skillet preferred
Instructions
  1. Heat skillet, add oil to cover bottom of pan. Add tofu, and watch til sizzling,, flip to second side.
  2. Sprinkle lightly with shoyu, cook about 3 minutes, then flip over, sprinkle shoyu, and flip one more time.
  3. In separate iron skillet, heat skillet, add oil if you wish, and place mochi pieces 1/2 inch apart.
  4. Mochi will spread, melt, puff and now flip to second side.
  5. Moisten mochi in diluted shoyu water, and place tofu on top of mochi.
  6. Wrap nori strip around each sandwich, and enjoy a wonderfully nutritious snack or hors d'oeuvres!
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/
Blueberry Pancakes & Blueberry Sauce
Benefits: Relaxes, lovely memory-food from childhood celebrations and gatherings The Sauce actually has kanten flakes ~ a sea veggie ~ adding minerals to our sweeteners. Great for a lazy weekend morning!
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Ingredients
  1. 3/4-1 cup whole-wheat pastry flour
  2. 2 teaspoons baking powder
  3. 1 cup blueberries
  4. 1 cup Rhapsody, Amasake or EdenSoy Vanilla Soymilk
  5. 1 teaspoon umeboshi vinegar
  6. 1 Tablespoon corn oil
  7. 1/4 teaspoon Si salt sea salt
  8. 1 teaspoon vanilla
  9. Extra oil for cooking
Instructions
  1. Combine dry ingredients in a large bowl.
  2. Combine Amasake or EdenSoy with 1 teaspoon umeboshi vinegar.
  3. Heat oil quickly in small sauce pan over medium heat
  4. Transfer to a heatproof bowl and quickly whisk in the amasake /umeboshi vinegar combination
  5. Stir wet ingredients into dry and mix until batter is just moistened and a bit lumpy
  6. Heat skillet or griddle over medium heat, coat with a little oil.
  7. Spoon 1/4 cupfuls of batter onto hot griddle for each pancake
  8. Cook ‘til bubbles pop through top of the pancakes, 2-3 minutes.
  9. Flip & cook ‘til lightly browned & cooked through, 1 minute
  10. •variations: amasake makes a lighter pancake in place of rice milk . You can even mix the batter the night before, allowing it to stand, loosely covered,in a draft-free place ‘til morning. Amasake’s fermentation nature introduces
  11. a bit more leavening to the batter.
  12. sliced or grated apple, strawberries or raspberries.
  13. Corn cakes: substitute 1/4 cup corn masa for 1/4 cup pastry flour
Notes
  1. Blueberry Sauce
  2. My parents discovered this in New Orleans ~ I was 8
  3. Benefits: Just about the yummiest pancake topping on the planet!
  4. 2 cup apple juice, Whole Foods, 365 Organic, not Gravenstein or Organic Blueberry Juice
  5. 1 Tablespoon Kuzu, dilute in 3 teaspoons cold water
  6. 1 teaspoon vanilla
  7. 1 teaspoon Suzanne’s Brown Rice Syrup, or to taste
  8. 2 Tablespoons Kanten Flakes
  9. teeny pinch Si salt, sea salt
  10. 1-2 cup blueberries
  11. Bring apple juice, kanten flakes & salt to boil, & simmer ‘til flakes dissolve, 10-15 minutes, stirring often.
  12. Add Blueberries ‘til they pop.
  13. Add kuzu to slightly thicken sauce.
  14. Remove from heat, add vanilla.
  15. Taste, add Suzanne’s Brown Rice Syrup if you wish, to taste.
Adapted from Inspired by Cooking the Whole Foods Way, Christina Pirello
Adapted from Inspired by Cooking the Whole Foods Way, Christina Pirello
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/

DESSERTS

Summer Rice Pudding
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Ingredients
  1. 1 cup white sushi rice
  2. 1 apple, cubed
  3. 5 c apple juice
  4. handful raisins
  5. pinch salt
  6. chopped walnuts
  7. zest of 1 lemon
  8. juice f 1/2 lemon
Instructions
  1. Combine rice, apple juice, salt and lemon zest, boil 15 minutes.
  2. Add lemon juice, boil 5 minutes more. Add cubed apple, cook briefly so cubes retain shape.
  3. Stir in raisins & walnuts.
Variations & Toppings
  1. You may dilute the apple juice: 3 cups apple juice + 2 cups water,
  2. Fancy up with: vanilla, coconut, rice syrup, soaked dried apricot in with apple juice, and add to cooked rice
  3. Suzanne’s chocolate syrup + coconut flakes = “snowball” = Rice Pudding Sundae
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/
My Favorite Apple Crisp
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Ingredients
  1. 1/2 cup apple juice
  2. 1 Tablespoon arrowroot powder
  3. 5 cups sliced apples
  4. 1/2 teaspoon cinnamon
Topping
  1. 1/2 cup whole rolled oats
  2. 2 Tablespoons whole wheat pastry flour
  3. 1 cup coarsely chopped mixed nuts, walnuts and pecans
  4. 1/2 cup raisins or dried cranberries, or 1/2 cup of each!
  5. 1/4 teaspoon sea salt
  6. 3 Tablespoons corn oil
  7. 2 Tablespoons rice syrup
Instructions
  1. Preheat oven to 350 degrees, oil 8-inch square baking pan, set aside.
  2. Place apple juice in mixing bowl, add arrowroot, stir to dissolve.
  3. Add apples and cinnamon, toss gently.
  4. Transfer to prepared pan and set aside.
Topping
  1. Combine oats, flour, nuts, cranberries/raisin, and salt in mixing bowl.
  2. Rub oil into mixture with your fingers, then drizzle in the rice syrup while mixing with a fork. Spoon evenly over apple mixture.
  3. Bake 30-40 minutes, or until topping is golden and apples are bubbling and soft. Serve hot or warm
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/

ETHNIC

Green Pea Guacamole
Benefits: Avocado is such a popular food, and guacamole frequently served, so to replicate the taste without the implications of oil and that avocado may cause anemia is quite special. This dish has cleverly been created by a volunteer in the program of Dr. Dean Ornish, cardiologist, Sausalito, California, and we are very grateful for this lovely recipe, with it’s many serving possibilities!
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Ingredients
  1. 3 cups green peas, fresh or frozen
  2. 2 Tablespoon lemon juice
  3. 1 cup red onion, diced
  4. 2 teaspoons freshly minced garlic
  5. 1 teaspoon ground cumin
  6. scant to 1/4 teaspoon freshly ground black pepper; I use barely a scant amount!
  7. up to 1/8 teaspoon cayenne; start with less!!!!
  8. pinch Si Salt Sea Salt
Instructions
  1. Steam the peas if fresh, without overcooking.
  2. They should keep their bright green color.
  3. If using frozen peas, just defrost them.
  4. Puree the peas a long time in a food processor with lemon juice, onion, garlic, cumin and black pepper.
  5. Must puree peas long enough to break down shells so you get that soft, avocado texture.
  6. Add cayenne and salt to taste.
  7. Garnish with paprika for color! & Tofu Cream! OLE!
Notes
  1. Note: this is best made in a food processor, Cuisinart; it stopped my blender, even though its Breville!
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/
Enchiladas
Benefits: This dish, while satisfying taste for enchiladas, with beans benefitting our kidneys, also omits the solanine found in tomato and all nightshades and associated with arthritis and other joint diseases. See The Nightshades and Health, Norman F. Childers & Gerald M. Russo.
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Ingredients
  1. 1/4 cup corn or safflower oil
  2. 12 corn tortillas + flour tortillas
Bean filling
  1. 2 cups uncooked black beans, soak overnight,
  2. discard soaking water
  3. 1” piece kombu per cup of beans
  4. 6 cups water
  5. 1 bay leaf
  6. 1/4 teaspoon Si Salt, Sea Salt, Kushi Institute
Sauce
  1. 3 Tablespoons whole wheat pastry flour
  2. 3 cups water or bean stock
  3. 1 1/2 Tablespoon umeboshi plum paste
  4. 1 teaspoon coriander
  5. 1/2 teaspoon ground cumin
  6. 1/2 teaspoon mustard
  7. 1/4 teaspoon minced garlic
  8. 1 medium red onion, chopped
Topping
  1. 12 green olives, sliced
  2. 3 scallions, sliced diagonally
  3. 1 recipe tofu sour cream
Tofu Sour Cream, Wendy Esko, from Soup du Jour
  1. 1/4 lb firm tofu
  2. 1/8 cup water
  3. 1/8 teaspoon shoyu
  4. 3/4 Tablespoon umeboshi vinegar
  5. 1/2 Tablespoon onion, finely grated
Instructions
  1. Bring beans to boil, skimming foam, using the shocking method; skim foam 20 minutes, adding water.
  2. Pressure beans, kombu, water & bay leaf in a 4-quart or larger pressure cooker 1 hour.
  3. Drain cooked beans, and reserve bean stock
  4. Remove bay leaf, and pour beans and kombu back into pot.
  5. Add sea salt, and cook 10 minutes; then mash beans with a potato masher and set aside.
  6. Prepare sauce: thoroughly dissolve flour in bean cooking water in a medium-sized sauce pan
  7. Add all remaining sauce ingredients and stir over medium flame 5-10 minutes ‘til sauce thickens.
  8. Heat oil in a frying pan large enough to hold an open tortilla.
  9. Using tongs, dip tortilla into oil about 30 seconds, or ‘til it becomes soft & pliable.
  10. Dip tortilla into sauce, place on dinner plate or pyrex baking pan.
  11. Spread 2 Tablespoons of mashed beans along center strip of tortilla.
  12. Fold each plain side of tortilla over this filling, completely encasing bean mixture.
  13. Transfer bean enchilada to a 9 X 13 baking pan, seam side down.
  14. Repeating process, using all tortillas & bean mixture.
  15. Pour remaining sauce over enchiladas. Sprinkle with olives, scallions; bake 15 minutes/350 degrees.
  16. While baking, prepare tofu cream: Boil tofu 5 minutes, drain, blend with remaining ingredients til creamy.
  17. Serve hot enchiladas garnished with tofu cream.
  18. Variation: use pinto or kidney beans
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/

REMEDIES

Ume Sho Kuzu
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Ingredients
  1. 1 teaspoon kuzu powder, dissolved in 2 Tablespoons cold spring or filtered water
  2. 1 cup spring or filtered water
  3. 1/3 umeboshi plum, pieces, finely chopped
  4. Up to 6 drops Shoyu or Tamari, preferably Sakarazawa brand.
Instructions
  1. Dissolve the kuzu powder in 2 tablespoon of cold water.
  2. Add this to a saucepan with the cup of spring water.
  3. Bring to a boil; reduce the heat to a simmer.
  4. Add the chopped umeboshi and its pit.
  5. Stir constantly until the liquid becomes transparent and thick.
  6. Add up to 6 drops shoyu or tamari, Drink while hot.
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/
Sweet Kuzu or Ame Kuzu
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Ingredients
  1. 1 teaspoon kuzu powder, dissolved in 2 Tablespoons cold spring or filtered water
  2. 1 cup water
  3. Suzanne’s Brown Rice Syrup, or Mitoku Brown Rice Syrup Malt
Instructions
  1. Dissolve 1 teaspoon kuzu in a small amount of 1-cup spring water.
  2. Pour into a saucepan and add the remaining water.
  3. Heat over a medium flame, stirring continually.
  4. When kuzu thickens add sweetener and stir until bubbling. Drink hot.
Atlanta Macrobiotics http://www.atlantamacrobiotics.com/