When I first started working with my Macrobiotic Counselor, Warren Kramer, a few years ago, I was completely in over my head as to how I would make all the magic happen! The planning and the prepping was non stop! I'd often feel that I was constantly behind the stove, but couldn't get out! I was hooked, but bound and determined to master the practice! While I've since backed off a little and have found my own way with balance, I thank Macrobiotics for teaching me how to cook, and for allowing me to find a groove in the kitch, but it definitely came with some breakdowns along the way!
According to Macrobiotics, It takes 10 days to clean the blood and eliminate the extreme energies of yin (expansive) and yang (contractive) within the body. What follows, is a state of balance, peace and harmony so that you feel vibrant, centered, alive and well!
Luckily I had the help of my personal Macrobiotic Chef, Karen Daisa, in L.A. who designed 10 day menu plans for me, so I had some what of a road map without being completely overwhelmed! So, I thought it would be nice to do one for you here!
Last year, I had lots of free time to play, create, cook and eat while taking a break from my job, so I documented a 10 day streak for you to take a peak into. It may seem a little exhaustive, but at least you can gain some inspiration from it!:)
Just so you know, I had LOTS of leftovers in the fridge as I was only cooking for myself. You'll have to adjust accordingly to who you're cooking for, but at least you get the gist of how to plan and play!
Within these 10 days you can always come back to center through whole foods: grains, beans and vegetables. Here's what my 10 day plan looked like, based off of Macrobiotic and Ayurvedic Recipes:
Breakfast: Amaranth porridge. (one of my fave's!)
Bring ½ C amaranth to a boil with 1C water. Add pinch of salt, cover and reduce to simmer for 12 minutes. Then, add a handful of chopped walnuts, handful of blueberries, a handful of chopped dried apricots , 3 shakes of cinnamon and a drop of stevia. Stir to combine and enjoy.
Lunch: Quinoa salad
Blanch veggies: Bring small saucepan of water to a boil and add 1/2C sliced collard greens and watch til they turn bright green (about 30 seconds) and remove with slotted spoon to cool on a plate. Bring pan back to boil and add 1/2C frozen organic corn kernels for about 1 minute, then remove the same way. Bring back to boil and add 1/2C half moon sliced radish for about 2 minutes then remove the same way. Bring water back to boil and add 1/4C diced carrot for 2 minutes then remove and cool. Add all vegetables to 1C cooked quinoa in a large bowl with a handful of pumpkin seeds, 1 sliced scallion, 1/4C half moon sliced cucumber and squeeze of one lemon to dress. Mix and enjoy.
Dinner: Millet Sweet Vegetable Soup w/ Miso (Miso good for you!)
In a soup pot: layer 1/4C each of onion, cabbage, sweet potato and carrot in that order. Top with 1/2C rinsed millet and a piece of dried shiitake and wakame. Add water to your desired soup consistency liking (4-6C) and bring to boil, then cover and simmer for 35-40 minutes. Dilute 2 teaspoons miso paste in broth then add to soup and simmer for additional 5 minutes. Top with sliced scallion or parsley and enjoy.
*Store extra for next day*
Breakfast: Quinoa porridge.
Bring 1/2C quinoa with 1C water to a boil, then add pinch of salt, cover and simmer for 15 minutes. Add cinnamon, ground ginger and stevia, stir and enjoy.
Lunch: Leftover Millet soup with added blanched salad
Blanch Veggies: Bring small saucepan of water to a boil and add a handful of sliced collard greens for 30 seconds. Remove with slotted spoon and let cool on plate. Bring water back to boil and add handful of broccoli (1-2 minutes) and remove the same way. Bring water back to boil and add handful of quartered radishes for 2 minutes and remove. Toss together with lemon and pumpkin seeds and enjoy with re-heated soup (on the stove top).
In Soup pot, saute 3TBS coconut oil or Ghee on medium low heat with 1tsp cumin, 1tsp turmeric, 1tsp coriander, and 1inch diced ginger root. Add 1C brown basmati rice, 1C pre-soaked mung beans and 1C chopped vegetables of your liking (I used sliced leeks) and saute for a few minutes before adding 5-6C water. Bring to a boil, cover and simmer for 35 minutes. Add 1/2tsp of salt and stir to combine. Simmer 10 minutes more. Garnish with sliced parsley or cilantro, 1tsp coconut oil, 1TBS coconut flakes and squeeze of lemon or lime. *Store extra for next day* (Makes 4 servings)
Breakfast: Leftover Millet and sweet vegetable soup with miso (Reheated as a porridge)
Lunch: Leftover Kitchari with steamed greens added (Place ¼ in water in small sauce pan and cover. Bring to boil and add sliced collard greens for 1 minute. Remove with slotted spoon and dress with sesame seeds and lemon juice.)
Dinner: Amaranth and Nishime (super healing Macro dish!)
Nishime: Place 1/4in. water in medium size sauce pan with postage sized piece of kombu or wakame. Layer 1/2C each of coarsely chopped vegetables in this order: brussel sprouts, turnip and carrot. Cover with lid and bring to boil over medium hight heat (you will know when steam is coming out the sides of lid—about 5 minutes). Lower flame to medium low and allow vegetables to cook on a long, slow steam for 25 minutes. Then add 1TBS tamari. Cover again and shake pan to distribute the seasoning. Simmer 5 minutes more. Turn off heat and let sit for about 5-10 minutes.
Meanwhile, cook amaranth in a 2:1 ratio water to grain, adding a pinch of salt once it reaches a boil. Cover and simmer for 20 minutes. Garnish with shiso powder. Enjoy. *Store extra amaranth and nishime for next day*
Breakfast: Leftover quinoa porridge
Place leftover quinoa in saucepan with equal parts water. Add handful of raisins and scants of cinnamon. Stir, cover and bring to a boil, then let simmer 10 minutes.
Lunch: Leftover Nishime and Amaranth
Dinner: Brown rice and Lentil Vegetable Stew
Bring 1C rice to 2C water to a boil. Add pinch of salt, cover and simmer for 50 minutes.
Meanwhile, in a soup pot, layer 1/4C each of diced onion, cabbage, sweet potato and parsnip in that order. Add 1/2C lentils on top with just enough water to cover and bring to boil. Let simmer about 30 minutes til tender. Season with 1TBS coconut oil and 1/4tsp each turmeric, coriander, cumin and cinnamon, stirring to combine. Add handful of chopped collard greens and re-cover to simmer for an extra 5 minutes. Serve stew over rice. Enjoy.*Store extra rice and stew*
Breakfast: Amaranth porridge
1/2C amaranth with 1C water, combined and brought to a boil. Add pinch of salt, cover and simmer for 12 minutes. Add handful of chopped dried apricots, handful chopped almonds, handful blueberries, TBS raw cacao and taste of stevia. Combine and enjoy.
Lunch: Leftover Stew
Dinner: Noodles in Broth
Bring 5C water to a boil in medium saucepan. Add gluten free, brown rice noodles to cook til al dente. Meanwhile, bring 2C water to a boil in a small saucepan with 1 dried shiitake and a postage sized piece of kombu. Add pinch of salt and handful of chopped broccoli and handful half moon sliced onions. Cover and reduce to simmer for 5 minutes. Add 1TBS tamari and simmer 4 min more. Once noodles are cooked, drain and rinse with cool water. Place in bowl and cover with broth. You may slice shiitake and kombu at this time and add to bowl. Garnish with sliced scallion or parsley and ginger juice (grate ginger and squeeze juice out of it). Enjoy*Store extra noodles for next day*
Breakfast: Steel Cut Oats
Bring ½C oats to a boil with 1 1/2C water, add pinch of salt, cover and simmer 15 minutes. Add 1/3 diced apple, handful raisins, scant of cinnamon, taste of stevia and handful chopped pecans. Stir to combine and enjoy.
Lunch: Noodle Stir Fry
In sauté pan, Saute 1/4C each of sliced mushrooms, half moon sliced onion, corn kernels, diced cabbage in 1TBS coconut oil for about 5 minutes. Place leftover noodles on top and add 1-2TBS tamari to season with about 3TBS water. Saute another 4 minutes til water is absorbed. Garnish with scallion. Enjoy.
Dinner: Ate out--Mexican food
Breakfast: Stewed apples and pears
Slice one apple and one pear and bring to boil with just enough water to cover. Add handful raisins and 1tsp cinnamon, cover and simmer for 10 minutes. Pour in bowl and drink/eat.
Lunch: Brown Basmati rice with blanched vegetables
Bring 1C brown rice to 2C water to boil. Add pinch of salt, cover and simmer for 50 minutes.
Blanched Vegg: Meanwhile, bring small saucepan of water to boil and add handful sliced collard greens for 30 seconds. Remove with slotted spoon and let cool on plate. Bring water back to boil and add handful of radishes—quartered, for 2 minutes. Remove same way and toss both vegetables together with squeeze of lemon. Enjoy simple lunch of rice and vegetables.
Dinner: Leek Soup
1/2C each sliced leek, diced sweet potato, sliced collards, diced zucchini brought to a boil with just enough water to cover. Cover and simmer about 15 minutes. Puree in blender and garnish with lemon and sliced watercress or parsley.
No Breakfast. Fasted. (Received hydrocolonic.
Lunch (early @ 11am): Leftover brown rice with green salad
Bring 1/4inch water to boil with lid on. Add 2C sliced collard greens and steam for 1 minute (covered). Remove and add 1TBS tahini mixing until well dressed. Add handful of pumpkin seeds and enjoy.
Dinner: Split pea lentil and quinoa soup
In a soup pot, add 1C chopped vegetables of your choice. Add 1/4C quinoa and 14C lentil on top. Add water to cover (4-6C) and bring to a boil. Cover and simmer 35 minutes. Season with 1TBS tamari and simmer 4 more minutes. Garnish with parsley or scallion and enjoy.*Store extra for next day*
Breakfast: Amaranth porridge
Bring 1/2C amaranth with 1C water to boil. Add pinch of salt, cover and simmer for 12 minutes. Add 1TBS raw cacao, handful of chopped walnuts, handful of chopped apricot/raisin, handful of blueberries and taste of stevia. Combine and enjoy.
Lunch: Leftover Soup with Blanched Salad
Bring small saucepan of water to a boil and add handful of sliced collard greens til they turn bright (30seconds). Remove with slotted spoon and let cool on plate. Bring water back to boil and add handful halved brussel sprouts for about 1-2 minutes. Remove same way and bring back to boil. Add handful diced carrots for 2 minutes and remove same way. Dress with lemon juice and handful of sunflower seeds (unsalted).
Dinner: Eat Out (Mediterranean food)
Breakfast: Leftover stew with pumpkin seed garnish
Lunch: Grain salad
Bring 1/2C millet with 1C water to boil. Add pinch of salt. Cover and simmer 20 minutes.
Meanwhile, Bring 1/4inch water to boil with cover on. Add handful of chopped sweet potato, handful chopped carrot and handful sliced brussel sprouts to steam for 10 minutes on medium flame. Combine vegetables with millet and dress with lemon juice, coconut oil and 1/4tsp turmeric, 1/4tsp cumin.
In soup pot, saute 3 TBS coconut oil or Ghee with 1/2tsp cumin, 1/2tsp turmeric, 1/2tsp coriander, 1/2tsp fennel and one inch diced ginger root over medium heat. Add 1C brown basmati rice, 1C pre-soaked mung bean and 1C chopped kale to saute for a few minutes. Add 5C water and bring to a boil then cover and place on simmer for 30-45 minutes. Garnish with lime squeeze, coconut flakes, 1TBS coconut oil and cilantro. Enjoy.
Ta-Da!!! Hope you have fun!