Macrobiotics Cooking with Linda Wemhoff:

Tip 4: If preparing fish, it's unnecessary to prepare a sea vegetable as both are high in minerals.

Macrobiotic diet instructors
Macrobiotic diet basics
      pg.1 Home - Introduction
      pg.2 Seven Components
      pg.3 Food Categories
      pg.4 Expansive/Contractive
      pg.5 The Five Elements
      pg.6 Acid and Alkaline
      pg.7 Menu planning
      pg.8 A few reminders
      pg.9 Unique foods
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Macrobiotic cooking instructors
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Macrobiotic diet basics,
Page 7 of 9


Menu Planning
The components of a complete menu include:

  • Grain
  • Protein
  • Sea Vegetable
  • Vegetables:
    long cooked
    short cooked/raw
  • Pickles
  • Dessert (optional)

To get an idea of this structure that incorporates the Seven Components, the Food Categories, the Expansive and Contractive Forces, the Five Element Theory, and Acid and Alkaline, here are four menu suggestions for the different seasons. Can you feel how each menu feels appropriate for the season? (Note the 5 tastes: sweet, sour, bitter, salty and sharp and the three textures: creamy, crunchy and chewy.)

Summer:
G: Polenta with fresh Corn (sweet)
P: Creamy Red Lentils (bitter & creamy)
S: Arame with Sunflower Seeds & Chives (salty, sharp & chewy)
V: Fresh Salad with Carrot flowers
P: Quickly-pressed Chinese Cabbage, Red Radish & lemon (sour)
D: Mulberry Kanten

Autumn:
G: Broiled Millet Squash Loaf (sweet)
P: Deep Fried Seitan Steaks with Mushroom/Basil Gravy (crunchy & creamy)
S: Hiziki with Mustard & Scallions (salty & sharp & chewy)
V: Sweet & Sour Red Cabbage (sweet & sour)
Collard Greens (bitter)
P: Takuan pickle (salty)
D: Dried Fruit Compote

Winter:
G:Rice (chewy)
P: Fried Fish with Ginger (crunchy & sharp)
S: Shio Kombu (salty)
V: Sweet and Sour Red Beets (sweet & sour)
Kale with creamy dressing (bitter & sour)
P: Takuan pickle (salty)
D: Winter Squash pudding

Spring:
G: Hato Mugi Barley (sweet & chewy)
P: Sauteed Tofu with Peas & Ginger (sharp)
S: Dulse Condiment with Chives (salty)
V: Fresh Lettuce and Wild Greens (bitter & crunchy) with Carrot Flowers, Cucumbers, Sunflower Seeds & dressing
P: Pickled Red Radishes (sharp & sour)
D: Lemon Pudding  (sour & creamy)

Next: A few reminders

Macrobiotic diet basics l Macrobiotics cooking DVD l Macrobiotic recipes l menu plans

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