8 Easy & Fun Macrobiotic Recipes

Macrobiotics, Noun (used with a singular verb), A system of holistic principles and dynamic practices that guides choices in nutrition, activity, and lifestyle for physical, emotional, mental, social, and environmental health.

Macrobiotic, Adjective, such as macrobiotic philosophy or macrobiotic diet.

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The following macrobiotic recipes have been prepared by Susan Waxman, acclaimed macrobiotic chef at the Strengthening Health Institute. No matter your mood, you should be able to find one of these 8 dishes will help you to make an easy, fun, and most importantly… healthy meal! The beauty of following a macrobiotic recipe is that you should have confidence that you are treating your body to something it will enjoy as much as your taste buds.

If you are looking to learn more about how to cook healthy, easy & fun dishes – or if you are interested in becoming a certified macrobiotic chef, please check out our macrobiotic programs for more details.

Your New Macrobiotic Recipes

Macrobiotic Recipe #1:

Arugula Salad with Sautéed Mushrooms

Preparation time: 10 minutes

Serves 4

Ingredients

5 ounces arugula, washed

½ to 1 pound fresh mushrooms, such as oyster, beech or Maitake

½ red onion, sliced into half moons

Tofu cheese (see below)

Olive oil

Pinch sea salt, about 1/16 teaspoon

¼ teaspoon shoyu

3 to 4 drops mirin

Preparation

Place the washed arugula in a bowl and add the tofu cheese on top of the arugula.

Macrobiotic Recipe #2:

Mushrooms

Heat 1 to 2 tablespoons of olive oil in a pan.

Add the red onion and begin to sauté.

Put in a splash of water, a pinch of sea salt and 2 to 3 drops of umeboshi vinegar.

Add the Beech mushrooms, cover the pot and simmer for 1 minute.

Throw in the oyster mushrooms and continue to sauté.

Add the Maitake mushrooms and lightly season with the shoyu and mirin.

Sauté for another minute to cook the mushrooms and blend the seasonings together.

Pour the sautéed mushrooms over top the arugula and tofu cheese.

Lightly toss all ingredients together and serve.

Macrobiotic Recipe #3:

Tofu Cheese

Use tofu cheese in salads, in lightly-cooked vegetable dishes or in pasta.

½ block tofu makes approximately 2 cups tofu cheese

Ingredients

½ block tofu

⅛ cup umeboshi vinegar

Preparation

Rinse the tofu, then place in a bowl. Use one hand to begin crumbling the tofu while also pouring the umeboshi vinegar into the bowl with the other hand.

The texture should remain firm.

Macrobiotic Recipe #4:

Vegan Avocado Caesar Salad with Tempeh Croutons

Preparation time: 30 to 40 minutes, including the time to cook the tempeh.

Serves 4 to 6

Ingredients

1 head romaine hearts, washed

Use 1 package of tempeh, cooked and cut into inch cubes. (See tempeh recipe in the bean section)

1 small red onion, cut into ⅛ inch thick half moons

Guacamole or avocado slices (½ to 1 avocado)

Preparation

Slice the red onion and place in a bowl. Add 1/16 teaspoon of sea salt and 2 to 3 drops of umeboshi vinegar. Very gently rub the salt and vinegar into the onion until you see the color deepen. Set aside until you are ready to assemble your salad.

Wash the romaine and remove and excess water using a salad spinner or cotton towel.

Break the lettuce into a bowl.

Add the red onion and the tempeh and lightly toss with your hands or wooden utensils.

Add a little freshly made guacamole, toss to coat the lettuce. If you do not have time to make guacamole add some fresh avocado slices.

Drizzle a little umeboshi vinegar over the entire salad then toss to blend the ingredients.

If you are interested in learning more about how to prepare healthy meals using fun macrobiotic recipes, please reach out to help determine which program at the Strengthening Health Institute would be most beneficial for you to enroll in.

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Macrobiotic Recipe #5:

Healthy Guacamole

Preparation time: 15 to 20 minutes

Serves 2 to 4

Ingredients

1 avocado

½ cup finely-diced onion

Freshly-sliced jalapeño pepper, center vein and seeds removed (optional)

¼ cup finely-chopped cilantro

Fresh lime juice, to taste

1 ½ to 1 ¾ teaspoons umeboshi vinegar

Preparation

Dice the onion and place in a pyrex bowl. Add a 1/16 teaspoon sea salt to the onion and gently mix. Add ½ teaspoon umeboshi vinegar to the onions, mix all ingredients together with your hands, and set aside while you prepare the other ingredients.

Cut the avocado in half and remove the pit and the fruit.

Place avocado in a bowl together with the marinated onions and the liquid from the onions. Add the cilantro and peppers and the remaining ¾ to 1 teaspoon umeboshi vinegar to taste. Add the lime juice and gently mix.

This recipe keeps longer than other guacamole recipes because of umeboshi vinegar. The pickled onions balance the rich vegetable fat of the avocado. You can store the guacamole in a glass or earthenware bowl together with the pit (to maintain freshness). Remove the pit before serving. Serve with good quality corn chips (again made with non-GMO, organic corn and sea salt), lightly blanched or raw carrots or celery sticks, or top off a vegan rice and bean burrito.

Macrobiotic Recipe #6:

Tempeh

Tempeh is a fermented bean product with a dense consistency and texture. It is a delicious source of protein with a hearty bite and is extremely versatile. It is a must-have for any list of fun macrobiotic recipes.

Fried Tempeh

Place about a ⅛ to ¼ inch of safflower oil in a cast iron frying pan. Cut tempeh into desired size pieces. Fry on each side until the tempeh reaches a golden brown color. To season, transfer the tempeh to a separate pan and season with shoyu. Cook 1 to 2 minutes on each side.

Boiled Tempeh

Boil the tempeh in a mixture of 9 parts water to 1 part shoyu, a small pice of kombu and a few slices of ginger. The tempeh will keep in the cooking liquid for up to 1 week.

Tempeh Reuben

Place a few slices of boiled tempeh on a steamed sourdough bun and top with caramelized onions, sautéed mushrooms, and sauerkraut.

Macrobiotic Recipe #7:

Candied Sweet Potatoes

Preparation time: 30 minutes

Serves 2, using 1 medium sweet potato per person

Ingredients

2 sweet potatoes, peeled and cut lengthwise into 2 inch thick slices

2 tablespoons brown rice syrup

1 tablespoon barley malt

½ to 1 teaspoon pure maple syrup

1 teaspoon extra virgin olive oil

Water

Small pinch sea salt, between 1/16 and ⅛ teaspoon

Cookware

This recipe works best using a wide, cast-iron saucepan with a heavy lid.

Preparation

Place the sweet potatoes in the pan with just enough water to cover the bottom of the pot. Cover and bring to a boil.

Lower the flame and steam on low heat for 5 minutes.

Remove the lid and drizzle a little olive oil over the sweet potatoes, then add a pinch of salt, cover, and continue to steam for 10 minutes.

In a separate bowl mix the rice syrup, barley malt, and maple syrup together. Pour over top of the sweet potatoes, replace lid, and continue to cook until the potatoes are tender. As the potatoes cook the sauce will reduce, forming a sweet glaze.

Macrobiotic Recipe #8:

Mediterranean Sautéed Vegetables

This is one of my “go to” macrobiotic recipes when I want something quick with a little more substance. It is simple to prepare yet offers a nourishing and satisfying quality. As an added bonus, everyone who tries it seems to love it!

Preparation time: 10 to 15 minutes

Serves 4 to 6

Ingredients

1 bunch of broccoli or a small head of cauliflower, or cabbage

⅛ to ¼ teaspoon sea salt

2 to 3 tablespoons extra virgin olive oil

¼ to ½ cup of water

Cookware

Deep stainless steel or cast iron sauté pan with lid

Preparation

Cut vegetables into medium to larger florets, or into 2 inch pieces, if using cabbage.

Peel and slice the stems into matchsticks proportionate to the size of the florets.

Add enough water to cover the bottom of the pan, then turn on the flame to medium-low.

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3 replies

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How to Cook Brown Rice - Including a Step-by-Step Recipe with Variations says:
May 2, 2018 at 10:30 pm
[…] Check out our other great grain recipes here and healthy meals. […]
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The Vegan Diet and Macrobiotics | Strengthening Health Institute says:
May 1, 2018 at 4:56 am
[…] see how you can fit a vegan diet practice into a macrobiotic meal, try these 8 macrobiotic recipes. The traditional vegan products above are gently processed, and therefore enhance the benefits of […]
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Mediterranean Diet Versus Macrobiotic Diet | Strengthening Health Institute says:
May 1, 2018 at 4:52 am
[…] life, but the macrobiotic diet practice has more to offer. Check out a couple of quick and easy macrobiotic recipes to get started. The macrobiotic diet is about being mindful of our stressors, discovering foods […]
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8 Easy & Fun Macrobiotic Recipes

Your New Macrobiotic Recipes

Arugula Salad with Sautéed Mushrooms

Mushrooms

Tofu Cheese

Vegan Avocado Caesar Salad with Tempeh Croutons

Healthy Guacamole

Tempeh

Candied Sweet Potatoes

Mediterranean Sautéed Vegetables

What Can You Do Now to Learn More?

SHI relies on your support.

Donate Now

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