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Recipes
Breakfast
Summer’s Mixed Vegetable Quiche
Filling:
Cornmeal Crust: Place all vegetables in steamer, steam until crisp-tender, about 10 min. To prepare crust, heat water, oil and salt in small saucepan. Mix flours well, add water mixture and form dough. Place veg. broth, miso, and ume vinegar in blender, then tofu on top; blend until creamy smooth. Add to vegetables in bowl; stir well. Roll out dough, transfer to oiled pie pan, form edges, spoon in filling and bake at 350° for ½ hour. Serves 8. Source: American Macrobiotic Cuisine by Meredith McCarty Asian Slaw
3 Tbsp. Ohsawa® Organic Brown Rice Vinegar In a large bowl, blend vinegar, oil and tamari with a whisk. Add cabbage, carrots, scallions and cilantro; toss well. Add tamari to taste and a few shakes of hot pepper sauce, if you like. Serve immediately or refrigerate for up to 4 days. Serves 6. Source: Short-Cut Vegetarian by Lorna Sass Buckwheat Salad
2 cups buckwheat Wash the buckwheat & dry-roast in a frying pan over low heat for several min. Bring water to a boil add the buckwheat & sea salt. Cover, reduce heat to low & simmer about 20 min. When the buckwheat is done, drain & transfer to a large bowl. Toss the scallions, celery & sauerkraut with the buckwheat. Mix well. Garnish with parsley or slices of red radish. Source: Aveline Kushi’s Complete Guide to Macrobiotic Cooking by Aveline Kushi with Alex Jack Marinated Chickpea Salad
2 cups cooked chickpeas Ume-Oil Marinade:
¼ cup olive oil Toss cooked chickpeas in oil, vinegar and sea salt. Marinate all day or overnight. Vegetables may be cut earlier but should be added no more than 1 hour before serving time to preserve color and freshness. Slice and dice vegetables the same size as the chickpeas and add to chickpeas. Add finely chopped parsley and mint. On a platter spread a bed of lettuce or sprouts and place chickpea salad over this. Garnish with olives and whole watercress. Serve with pita bread.
Variations: Source: Natural Foods Cookbook by Mary Estella Mediterranean Quinoa & Garbanzo Salad
2 cups cooked quinoa (or millet, bulgur or couscous) In a medium bowl, mix quinoa, garbanzo beans, pine nuts, green onions, olives, capers, cilantro and parsley. In a separate cup, whisk lemon zest, olive oil, garlic, and cayenne. Pour over quinoa and garbanzo mixture. Mix thoroughly. Allow to marinate at least 3 hours for optimum flavors. Source: The Organic Gourmet Hijiki Summer Salad
½ cup hijiki
Dressing: Wash and soak hijiki, remove and save soaking water, slice into 1 ½ " pieces. Place soaking water in a pot; if soaking water is too salty, use half and top with fresh water to cover hijiki. Bring to a boil, cover, reduce heat to low, simmer for 35 min. Add shoyu and cook for 20–25 min. until water has evaporated. Bring another pot of water to a boil, add sea salt and corn, cook for 20 min. Remove kernels from the cobs. In same water, boil peas 10 min., then bean sprouts for 2–3 min., placing each on a plate to cool. In a serving bowl, mix together hijiki, peas, bean sprouts, carrots and corn. Blend all dressing ingredients together and add to vegetables, mixing well. Serves 4–6. Source: Cooking with Sea Vegetables by Peter & Montse Bradford Lemon Vinaigrette
¼ lemon juice Just mix and serve. Source: The Self-Healing Cookbook by Kristina Turner
Mirin “Makes” the Dish
1. In a saucepan mix together:
Miso Tahini Spread Combine ingredients and mix well. Spread on bread or crackers.
Sunny Lentil Spread
2 cups cooked lentils, still warm In a food processor or blender, combine lentils, sunflower seeds, and smaller quantities of oregano, mustard and vinegar, adding liquid to achieve a spreadable consistency. Add ume vinegar or sea salt and additional seasonings to achieve desired taste. Use immediately or refrigerate in an airtight container for up to 4 days. Serve with 1/4" slices of white daikon radish or peeled cucumber, or as a sandwich filling. Makes 2 cups. Source: Complete Vegetarian Kitchen by Lorna Sass Curried Pilaf
1 cup basmati rice, washed and drained Sauté garlic in olive oil for 2 minutes. Add rice, curry powder, currants, and onion. Stir to coat the rice over low heat for 4 minutes. Add broth and salt and bring to a boil. Cover and cook for 15 minutes. Garnish with almonds. Source: The Mediterranean Diet Olive Oil Cookbook Quinoa Tabouli
2 cups cooked quinoa Place all ingredients except lettuce and olives in a mixing bowl and toss together lightly. Chill for 1 hour or more to allow flavors to blend. Wash and dry lettuce leaves and use them to line a salad bowl. Add tabouli and garnish with olives.
Rice Tempeh Rolls
1 small onion, diced
1. Sauté the onion, carrot, and miso in as little water as possible, just to prevent sticking. 10–12 servings; 25 minutes Source: As Easy As 1,2,3: A Mostly Macrobiotic Cookbook by Pamela Henkel and Lee Koch Mixed Greens Stew
1 Tbsp. olive oil In a large soup pot, heat oil and sauté scallions and garlic until scallions are soft. Stir in flour and cook for 2 to 3 min. Slowly add stock, salt, and pepper, and cook until slightly thickened. Add beans and greens, and simmer for 10–15 min., or until greens are tender. Serves 4 to 6. Source: Meals That Heal by Lisa Turner Sweet Corn Chowder
1 cup of butternut squash, peeled, cubed Boil squash in water until tender and allow to cool. In a soup pot, sauté onions until transparent. Add onions to squash and place in blender until creamy. Return squash to soup pot and add corn and miso and cook over low flame for 5 minutes. Garnish with dulse flakes.
Japanese Cool Noodle Salad
1- 8 oz. pack of whole wheat jinenjo noodles (or other kind)
Sesame Seed Dressing: Cook noodles (8 minutes for jinenjo), then drain and cool by running under cool water. Bring mushroom to boil in water to cover and simmer until soft for 10 to 20 minutes. Add carrot (and celery if used) in last three minutes to cook slightly. Drain, reserving broth for dressing. Cut off mushroom stems and discard, then cut tops into thin slices. Divide noodles into four portions and place in individual serving bowls. Place clusters of each vegetable in separate mounds atop noodles. Prepare dressing by grinding toasted seeds until three-fourths are ground up. Mix with other ingredients. Pour dressing over salads. Source: American Macrobiotic Cuisine Mixed Vegetable Stir-Fry with Nutty Ginger Drizzle
Stir-Fry:
Nutty Ginger Drizzle: Heat wok or large skillet over medium heat. Add oil to skillet. Add onions and salt, stirring continuously until onion is soft. Add broccoli first, then carrot, then cabbage, then pepper, letting each one cook 1–2 minutes before adding the next. Keep vegetables moving in the pan. Drain water off the arame. Sprinkle arame over vegetables and stir in. Place all drizzle ingredients in a small saucepan on low heat. Stir with a whisk until mixture is smooth and warm. Serve stir-fry over your favorite grain with sauce drizzled on top. Source: Feeding the Whole Family Polenta with Carrot Sauce
3 ½ cups water Bring water and salt to a boil in large pot over high heat. Gradually stir in polenta. Add oil, stirring frequently with wire whisk to prevent lumps from forming. Reduce heat to low. Cover and simmer 15 to 20 minutes, stirring occasionally. Steam carrots until fork-tender. Set aside. Lightly coat heated bottom of large skillet with oil. Place over high heat. Sauté onion and garlic 4 minutes or until translucent. Remove from heat. Purée carrots with onion mixture, salt, miso, basil, garlic powder, oregano, and pepper in blender until smooth. Spoon over cooked polenta. Source: A Banquet of Health Steamed Summer Vegetables with Lemon Tahini Sauce
Vegetables
Lemon Tahini Sauce Bring a large steamer to a boil, steam vegetables in the order given, by adding each one a little before the last one has cooked. In the meantime, make the tahini sauce by combining all ingredients and whisk well to make a smooth sauce. Drain the vegetables and serve with the sauce. Makes 6 servings. Source: Nourish by Holly Davis Sautéed Ginger Greens and Soba in Miso Broth
1 med. white onion Cook soba according to package directions. Meanwhile, slice onion into half moons, cut broccoli into thin spears, cut carrot into matchsticks. Coarsely chop bok choy; keep stem portion separate from leaves; set aside. Mix together mirin, ginger, 1 Tbsp. shoyu & ¼ cup water; set aside. Heat oils in a wok or skillet over medium heat, stir-fry the onion about 3 min., add broccoli, carrot & bok choy stems, stir-fry 3 min. longer. Add bok choy leaves, stir-fry 2 min. more. Add mirin mixture, stir-fry 4–5 min. longer, until vegetables are fork-tender & beginning to brown. In another pot, heat vegetable stock with remaining 1 Tbsp. shoyu until steaming, set aside. Before serving, whisk miso into ¼ cup water, stir into vegetable stock. To serve, divide stock into 4 bowls, put a portion of soba into each bowl, top with sautéed vegetables. Serve immediately. Serves 4. Source: The Vegan Gourmet by Susann Geiskopf-Hadler & Mindy Toomay
Marinated Wakame and Sengiri Daikon (Shredded dried daikon radish)
30 g Sengiri daikon (Shredded dried daikon radish)
1. Scrub Sengiri daikon and soak in water for 5 minutes lightly. Drain in a sieve, and keep the soaking water. Japanese Dashi (Kombu Dashi)
4 in. square piece Kombu Source: Seishoku Macrobiotic Association.
Miso Gratin Ingredients (for 6 servings)
20g Ohsawa Organic Brown Rice Miso
Directions
Source: Seishoku Macrobiotic Association. Avocado Mayonnaise
1½ cups avocados, mashed Mix all ingredients in a food processor or blender, adjusting quantities to obtain a rich, mayo-like consistency. Source: Sunfood Cuisine by Frédéric Patenaude
1 cup raw almonds, soaked overnight Using a food processor or Champion (or Green Power) juicer using the blank plate, process the almonds & sunflower seeds. Add remaining ingredients & mix well. Source: Sunfood Cuisine by Frédéric Patenaude Cashew-Raisin Balls
1 cup raisins, soaked overnight in water, drained & dried In a blender or food processor, finely grind cashews & oats. Transfer to a bowl. Blend the dates, tahini, coconut, cinnamon & vanilla. Add fruit mixture to the cashews & oats, then roll into 1"–2" balls. Store in refrigerator or freezer. Source: A Fresh Start by Susan Smith Jones, Ph.D. Fruit Flan in the Raw
1 cup ground almonds Combine the first 8 ingredients in a large bowl then form into a ball. Cover & refrigerate for ½ hour. Sprinkle the bottom of a 9” pie pan with 2 Tbsp. ground almonds. Spread the dough into the pie pan forming an even crust. Cover & refrigerate for several hours. Wash & slice the fruit. Arrange decoratively on top of the crust. Serve with Creamy Coconut Topping (recipe below).
Creamy Coconut Topping Blend ingredients until creamy. Refrigerate for at least ½ hour before serving. Source: Fantastic Flax by Siegfried Gursche John Denver’s Blueberry Kanten
8 cups unfiltered apple juice Combine all ingredients, except blueberries, in large saucepan and slowly bring to boil, stirring occasionally until agar flakes are completely dissolved. Add blueberries and simmer 5 minutes. Pour into a mold and chill. Garnish: 1 peeled and sliced lime, if desired. Lemon Apricot Kanten
4 cups apple juice Heat apple juice and add raisins, apricots and lemon rind. Simmer for ½ hour. Add salt. Sprinkle in agar-agar and stir into mixture. Bring to a boil and turn off heat. Pour into individual dishes or a mold.
Source: Practically Macrobiotic Raisin Rice Custard Pudding
1 cup raw cashews In a blender or food processor, combine the cashews, water, maple syrup, spices and sea salt. Process to create a smooth, milky texture. Place the rice & raisins in a 1½ to 2 qt. Casseroles or Ohsawa® Pot that fits into the cooker. Add the liquid & stir. Set the rack & 2 cups water into the cooker. Lock the lid and bring to high pressure. Lower the heat just enough to keep the high pressure & cook for 25 min. Turn off the heat & let the pressure come down naturally for 10 min. Remove the lid. Stir well to mix in nut bits that may have floated to the top. If the rice is not done, replace lid & continue to steam with residual heat. If not sweet enough, stir in more maple syrup or top each serving with a little maple syrup. Serve warm. Source: Lorna Sass’ Complete Vegetarian Kitchen by Lorna Sass Strawberry Custard
6 Tbsp. agar agar flakes Bring juice, water and agar agar to a boil. Simmer 10 minutes. Stir in sliced fruit and tahini. Dissolve kuzu in cool juice. Add to custard and stir until it thickens. Add vanilla and pour into dessert cups to cool and gel. Garnish with fresh fruit. Source: The Self-Healing Cookbook by Kristina Turner
Chilled Twig Tea with Apple Juice
8 cups cold water Add tea to cold water. Bring to a boil, simmer 15–20 min., then allow to cool. Sweeten with apple juice to taste; add lemon slices. Chill and serve. |
