Macrobiotic Grain 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.

The following macrobiotic grain recipes have been prepared by Susan Waxman, acclaimed macrobiotic chef at the Strengthening Health Institute. To learn more about how to become a certified macrobiotic chef, please check out our programs page in addition. Also, if you are simply looking to enjoy a couple new macrobiotic grain recipes, please enjoy!

Macrobiotic Grain Recipes

Couscous Vegetable Salad

Preparation time: 45 minutes
Serves 2 to 4

Ingredients

1 cup couscous
2 cups water
⅓ cup carrot, diced
⅓ cup green peas
Cut ½ cup red onion, diced
⅓ cup finely chopped parsley
1½ tablespoons extra virgin olive oil
¼ teaspoon toasted sesame oil
⅛ teaspoon sea salt
1½ to 2 teaspoons shoyu
2 to 2½ teaspoons umeboshi vinegar
Season with black pepper

Preparation

Place the water and sea salt in a pot and bring to a boil.
Place couscous in a bowl.
Pour boiling water over the couscous.
Cover the bowl and let sit for 5 minutes or 8 minutes when using whole wheat couscous.
Rub a little olive oil on your hands or use an oiled wooden spatula to break up any lumps. As a result, you should see the couscous begin to get fluffy.
Cover couscous with a mat and set aside while you cook the vegetables.
Gently heat a few drops of oil in a skillet, then add the onion and sauté.
When the onion begins to glisten, add a pinch of salt and a little water.
Add the carrots and continue to sauté. Cover and simmer for 2 to 3 minutes.
Season the vegetables with shoyu.
Add the green peas, turn off the flame, and gently fold to mix all of the vegetables.
Add the couscous, a drizzle of olive oil, and the chopped parsley.
Gently fold to mix all of the ingredients.
Add the umeboshi vinegar and a little black pepper if using, and fold to blend the seasonings.
Place in a bowl and cover with a mat until you are ready to serve.

Variations

Substitute cooked chickpeas for the green peas.
Add seitan or fried tempeh for a heartier dish.

Vegetable Fried Rice

The most surprising thing is probably that fried rice is best using cold, leftover rice. The perception that a rich and satisfying dish must also be prepared from scratch is the reason for confusion.

Preparation time: 10 to 15 minutes
Serves 4

Ingredients

1½ cups leftover rice
Throw in ⅓ cup carrot, diced
Add ½ cup onion, diced
⅓ cup scallion diced into ¼ inch thick pieces
1/16 to ⅛ teaspoon sea salt
¾ to 1 teaspoon shoyu
Fresh ginger juice, to taste
1 tablespoon light sesame oil or olive oil
½ cup water

Variations

Use thin slices of snow peas or edamame in place of the scallion.
Use only one vegetable, such as spring onions or scallions.
Add sliced mushrooms for a rich, earthy taste.
Black or red pepper may be used for additional seasoning.

Preparation

Pour the oil in a cast-iron wok or stainless steel skillet and gently heat over a low flame.
Add the onion and begin sautéing. When the onions begin to glisten, add a tiny pinch of sea salt and continue to sauté.
Add a little water to moisten the skillet, then add the carrots.
Continue to sauté for 2 to 3 minutes for an al dente texture. For a softer texture, cover and simmer the vegetables for another 2 to 3 minutes.
Add the scallions and combine with the other vegetables.
Season lightly with 3 to 4 drops of shoyu and gently fold the vegetable mixture over to blend seasoning.
Reduce the flame, add a little more water to the bottom of the pan, then add the rice.
Place a cover on the pot and simmer for 1 to 2 minutes to allow the rice to soften.
Lightly season with the remainder of the shoyu and blend well with the rice and vegetables. At the very end of cooking, add the fresh grated ginger juice or pepper.
Place the rice in a serving bowl and cover with a bamboo mat.

Fried Rice with Fresh Herbs and Vegetables

This is a lighter, more refreshing version of my traditional vegetable fried rice. This dish is a great macrobiotic grain recipe for beginner or advanced macro diets. This fried rice will consequently satisfy both types of meal goals.

Preparation time: 10 minutes
Serves 4

Ingredients

1½ cups cooked medium or long-grain rice
1 cup red onion, sliced in ⅛ inch thick half moons
½ cup thinly sliced leek
1 to 2 tablespoons light sesame or olive oil
¼ to ⅓ cup chopped cilantro or fresh parsley, stems removed
⅛ to ¼ teaspoon sea salt
Dash umeboshi vinegar
Fresh-squeezed lemon or lime juice
Water
Finally, toasted sunflower seeds are an optional garnish.

Preparation

Pour the oil into a cast-iron wok or stainless steel skillet first. Then, gently heat the skillet over a low flame. Add the onions to the skillet and sauté. If the pan becomes dry, add a small amount of water to the skillet to moisten the onions. When the onions are evenly coated with oil, add a pinch of salt and a spash of umeboshi vinegar.
Add the leeks and continue to sauté the vegetables until they reach the desired texture. I prefer to keep them on the crunchier side for this dish.
Add a little more water to moisten the pan and the leftover rice.
Gently fold the vegetables into the rice using a wooden spatula.
Lightly season the rice with a few drops of umeboshi vinegar.
Then, turn off the flame and add the chopped fresh herbs and fresh squeezed lime juice to taste.
Use the spatula to gently stir and it will blend all of the ingredients as a result.
Place the rice in a serving bowl and cover with a bamboo mat until serving time and enjoy your meal. Also, look for our next addition to the macrobiotic grain recipes list.

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