Fall Macrobiotic Meals

Fall All

Tempeh Sandwiches (Makes 2)

Tempeh Sandwiches

Brown rice bread (or bread of choice)  4 slices
Soy mayonnaise                                      Enough to spread on slices
Mustard                                                    Enough to spread on slices
Cucumber                                                1/2, thinly sliced
Sliced onions                                           1/4, soaked in water for about 5 minutes
Tempeh                                                    2-4 pieces (depends on size - use enough to fill sandwich)

Teriyaki Sauce
Soy sauce                         6 tbsp
Mirin  (Rice Wine)            4 tbsp
Sake (or Wine)                 2 tbsp

1. Start by making the teriyaki sauce. Put all ingredients in a pan and heat until the alcohol cooks out. 
2. Grill the tempeh on both sides and then pour the teriyaki sauce on top in the pan to coat. The teriyaki sauce should start to thicken as the liquid cooks.
3. Toast the brown rice bread
4. Assemble: Spread mayonnaise and mustard onto the sandwich slices. Add the cucumber and onions to one side. Add the tempeh, and close with the remaining bread slice.

Kabocha Croquettes

Kabocha Croquettes

Kabocha squash         1/2
Onion                          1/2
Flour                           1-2 cups, as needed *have some in a bowl, and the rest in a bowl mixed with some water to form a paste.
Olive oil                      1 tbsp + enough for deep frying
Salt, pepper               to taste

1. Cut the kabocha into bite-sized pieces and steam them (leave the skin, on). 
2. Thinly slice the onions, and stir fry them in 1 tbsp of olive oil until translucent. Add salt and pepper.
3. Mash the kabocha, then add in the cooked onions.
4. Mould the mix into round patties and coat them in flour. Then, coat them with the flour/water paste. Next, coat them in breadcrumbs. 
5. Finally, fry them in a pan until golden brown.

Mushroom Risotto

Mushroom Risotto

Cooked brown rice         180g
Garlic                              1/2 clove
Onion                              1/4
4 Kinds of Mushrooms (Shimeji, Eringi, Shitake and Maitake) 1 pack each (if you don't have access to all 4 types, use whichever you like most. You can also use brown mushrooms)
Olive Oil                         1 tbsp

Soy milk                         100cc
Vegetable Stock            100cc
Miso                               2 Tbsp

Salt, Pepper                  to taste
Thinly sliced Scallions  handful for garnish

1. Thinly slice the onions and garlic. Stir fry them in some olive oil. 
2. Cut mushrooms into bite sized pieces and add them to the frying pan to cook. 
3. Add in the brown rice, soy milk, and vegetable stock and let the risotto cook down. 
4. Add salt and pepper to taste.
5. Transfer to a serving bowl and sprinkle scallions on top for a garnish. 

Sweet Potato Potage

Sweet Potato Soup

Sweet Potatoes        2
Onion                        1/2
Leek                          1
Olive oil                    1 tbsp
Soy Milk                    to taste (if you like creamy soup, then add to taste, if you like thinner soup, then don't add any milk) 
Vegetable stock       Enough to cover sweet potatoes in pot

1. Thinly slice the onion and leek and in a pot, stir fry them in the olive oil. 
2. Cut the sweet potato into bite-sized chunks and add to the pot.
3. Add the vegetable stock and cook until the sweet potato is soft. Then, blend all in a blender or food processor. 
4. Return to pot and add the soy milk, and salt and pepper to taste.  

Spinach with Sesame Coating


Spinach                             1 pack
Ground white sesame      6 tbsp (If you can, I recommend buying whole sesame and then grinding them fresh at home. It's more aromatic)
Mirin (Rice wine)              2 tbsp
Soy sauce                         3 tbsp

1. Boil the whole spinach bushels in hot water. Once soft, rinse in cool water. Then, squeeze out the excess water and cut the spinach into 2-3 inch slices. 
2. Add the spinache, sesame, mirin and soy sauce to a bowl and mix together. 



Whole wheat flour   70g
Organic flour            140g
Baking Powder        6g

Rapeseed oil            45g
Soy milk                   65g
Maple syrup             45g

1. Set oven to 180 degrees C.
2 .Mix A together in a bowl. Mix B together in a separate bowl. 
3. Add B to A and mix together. Leave the dough to rest for about 30 minutes (the dough will rise a bit). 
4. Roll the dough out until it's about 2cm (1 inch) in height. You can use a circular cookie cutter or your knife to cut scone slices.
5. Brush some soy milk on top of each piece. Bake in oven for 15-20 minutes (until golden brown).



Apple Jam

Apple            1
Maple Syrup  to taste
Cinnamon      dash

1. Remove the apple peel. Slice apple into bite-sized pieces. 
2. In a pot, add the apple, maple syrup*, and cinnamon along with a little bit of water. Cook on low heat until soft. 

*You don't really need to add sweeteners to make the apples taste sweet - the natural sweetness of the apple comes out by cooking them. Start by drizzling the maple syrup over the mixture before cooking and see how you like it.

Fermented Vegetables

Fermented vegetables are an excellent source of probiotics that can help the body with breaking down foods during digestion, and with healing the gut. Here are some basic recipes you can try from Fermented Vegetables, © by Kirsten K. Shockey and Christopher Shockey, used with permission from Storey Publishing.

If you're keen to try even more, they have a book (what I think of as an encyclopedia!) called Fermented Veggies, which you can check out, here. 

Basic Steps for Making Sauerkraut


▶ Rinse the vegetables in cool water and prepare according to the recipe directions; transfer to a large bowl.

▶ Add half the salt in the recipe and, with your hands, massage it in (as if you were kneading dough), then taste. You should be able to taste salt, but it should not be overwhelming. If it’s not salty enough, continue adding small amounts and tasting, until it’s to your liking. Remember: If it’s tasty fresh, it will be delicious fermented.

▶ The vegetables will quickly look wet and limp. Depending on the amount of moisture in the vegetable and your efforts, some amount of liquid will begin to pool in the bowl. If you’ve put in a good effort and don’t see much brine, let the vegetables stand, covered, for 45 minutes, then repeat the massage.

▶ Transfer the vegetables to a crock or jar. Press down on the vegetables with your fist or a tamper; this will release even more brine. There should be some brine visible on top of the vegetables when you press. (Don’t worry if the brine “disappears” between pressings.) If not, return the vegetables to the bowl and massage again.

▶ When you pack the vessel, leave 4 inches of headspace for a crock, and 2 to 3 inches for a jar. (Headspace is the area between the brine and the top rim of the vessel.)

▶ Top the vegetables with one or two leaves, if using, or a bit of plastic wrap. This primary follower keeps the shreds from floating above the brine.

▶ Top with a secondary follower and weight. For a crock the follower may be a plate that fits the opening of the container and nestles over as much of the surface as possible; then weight down the plate with a sealed water-filled jar. For a jar, you can use a sealed water-filled jar or ziplock bag as a follower-weight combination. (Note: Use a ziplock bag that fits the diameter of the vessel and is large enough to submerge the vegetables.) Then cover it all with a large kitchen towel or muslin.

▶ Set aside the jar or crock on a baking sheet, somewhere nearby so you can keep an eye on it, out of direct sunlight, in a cool area (anywhere that is between 55 and 75°F will work, but the cooler the better). Ferment for the time indicated in the recipe.

▶ Check daily to make sure the vegetables are submerged, pressing down as needed to bring the brine back to the surface. You may see scum on top; it’s generally harmless, but if you see mold, scoop it out. 

▶ Using a clean, nonreactive utensil, remove some of the kraut and taste it when the recipe directs. It’s ready when:

It’s pleasingly sour and pickle-y tasting, without the strong acidity of vinegar.
The flavors have mingled.
The veggies have softened a bit but retain some crunch.
The color is that of the cooked vegetable.

If it’s not ready, rinse the followers and weight, put everything back in place, and continue monitering the brine level and watching for scum and mold.

▶ When the kraut is ready, carefully skim off any scum on top, along with any stray bits of floating vegetables. Transfer the kraut into a jar (or jars) if you fermented in a crock. If you fermented in a jar, you can store the kraut in it. Leave as little headroom as possible, and tamp down to make sure the kraut is submerged in its brine. Screw on the lid, then store in the refrigerator.

Sweet Pepper Salsa

yield: about 2 quarts
(fermentation vessel: 1 gallon)
technique used: Relishes, Chutneys, Salsas, and Fermented Salads (page 66)

Under the name Pepper Solamente, this was one of the products we brought to market. It’s all peppers, but it makes a perfect fermented salsa, with all the color and tang of a tomato salsa without tomatoes. This salsa is delightful as is, or use it as a tomato-salsa starter kit: just before serving, add diced fresh tomatoes and a little minced cilantro to the pepper mixture.

3 pounds sweet red peppers (the thicker the walls, the better), roughly chopped
1 pound jalapeños, seeds removed, roughly chopped
2 medium sweet onions, roughly chopped
4 cloves garlic, minced
1½–2 tablespoons unrefined sea salt

1. Put the bell peppers, jalapeños, and onions in a food processor and pulse to mince. Transfer to a large bowl and add the garlic and 1½ tablespoons of the salt. Mix well, and you’ll have enough brine immediately; then taste. It should taste slightly salty without being overwhelming. Add more salt if needed. 

2. Press the mixture into a 1-gallon jar or crock. More brine will release as you press, and you should see brine above the veggies. You will have more brine than usual in this ferment; as the peppers and onions soften, the vegetable mass will not be dense enough to hold the usual scheme of primary and secondary followers in place. If using a jar weight on a plate, it will constantly slide sideways. The finely chopped veggies will want to float above the plate. So, for a primary follower, food-grade plastic screening (see page 36) works best; it will help keep the bits submerged. Otherwise, use a piece of plastic wrap. Top with a plate if using a crock or a sealed water-filled jar if using a jar. 

3. Set aside on a baking sheet to ferment, somewhere nearby, out of direct sunlight, and cool, for 14 to 21 days. Check daily to make sure the vegetables are submerged, and adjust your followers and weights as needed. You may see scum on top; it’s generally harmless, but consult the appendix if you’re at all concerned.

4. You can start to test the ferment on day 14. It’s ready when it has developed a pleasingly sour acidity, like salsa. This salsa will stay vibrantly colored.

5. When it’s ready, spoon the ferment into smaller jars, leaving as little headroom as possible, and tamp down under the brine. Pour in any remaining brine to cover. Tighten the lids, then store in the fridge. This ferment will keep a long time refrigerated, up to 2 years.

Sweet Dill Relish

yield: about 2 quarts
(fermentation vessel: 2 quarts)

Sometimes a fermentista has to do what a fermentista has to do to help along a less-than-stellar ferment, and why not a sweet pickle relish? This is a great way to use flat pickles — and you can even use perfect ones! 

4 pounds lacto-fermented dill pickles, chopped in a food processor
1  cup finely chopped onion
2 tablespoons raw cane sugar
1 teaspoon mustard seeds
1 teaspoon ground turmeric
2–3 tablespoons raw apple cider vinegar

1. Mix all of the ingredients in a large bowl. Taste. Add more sugar or vinegar if either isn’t strong enough. When it’s pleasing, put the mixture in a 2-quart jar.

2. Make sure the vegetables are submerged, then cover loosely with the lid. Set aside for 1 day, for the flavors to ripen and the onions to ferment.

3. Screw on the lid, put in the refrigerator, and wait a few days for the flavors to enhance.

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Tsukemono (Japanese Pickled Cabbage)

yield: about 1 gallon
(fermentation vessel: 1 gallon or larger)

The literal translation of tsukemono is “pickled things.” 

2 napa cabbages
2–4 tablespoons unrefined sea salt

1. Remove the coarse outer leaves. Rinse a few unblemished ones and set them aside. Rinse the rest of the cabbage in cold water. With a stainless steel knife, cut the cabbages in half lengthwise, then crosswise into ½-inch slices.

2. In a large bowl, mix the cabbage with 2 tablespoons of the salt, then taste. It should taste slightly salty without being overwhelming. If it’s not salty enough, continue salting until it’s to your liking. The napa will soon look wet and limp, and liquid will begin to pool. This cabbage tends to weep more quickly than green cabbage.

3. Transfer the cabbage to a 1-gallon crock or jar, several handfuls at a time, pressing down with your fist or a tamper to remove air pockets. You should see some brine on top of the cabbage when you press. When the vessel is packed, leave 4 inches of headspace for a crock, or 2 to 3 inches for a jar. Top the cabbage with one or two of the reserved outer leaves. For a crock, top the leaves with a plate that fits the opening of the container and covers as much of the vegetables as possible; then weight down with a sealed water-filled jar. For a jar, use a sealed water-filled jar or ziplock bag as a follower-weight combination. 

4. Set aside on a baking sheet to ferment, somewhere nearby, out of direct sunlight, and cool, for 7 to 14 days. Check daily to make sure the cabbage is submerged, pressing down as needed to bring the brine back to the surface. 

5. You can start to test the tsukemono on day 7. The fermented napa will have the same limp yet still somewhat crisp texture as kimchi and will smell a lot like sauerkraut but a bit stronger. Keep tasting; it could take up to 2 weeks to reach the proper degree of sourness. 

6. When it’s pleasing to your palate, it’s ready. Ladle the ferment into smaller jars and tamp down. Pour in any brine that’s left. Tighten the lids, then store in the fridge. This ferment will keep, refrigerated, for 8 to 12 months.

Macrobiotics Meals

Macrobiotic Meals

Here are some examples to give you a visual on what it means to eat a variety of foods within the food energetics spectrum. As you can see, there is definitely a lot of volume of food - it is important to eat when you're hungry and make sure you're putting nutrition into your body. Use these concepts as references when you're experimenting with variations of your favorite foods. 

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Bean Burger Patty (serves 2)

200g Soybeans (or bean of your choice), pre-cooked (canned)
1/2 Medium-sized onion, chopped
1/2 Red Bell Pepper, chopped
1/2 Yellow Bell Pepper, chopped
Flour (around 1/4/-1/2 a cup)
2 tbsp Olive Oil
Salt, pepper

Stir-fry the onions and bell peppers in 1 tbsp of olive oil on medium heat. Then, transfer to a bowl and let it cool off. Once it's cool enough to touch, add the soybeans, a dash of salt and pepper, and mash everything together, sprinkling in the flour until the mix can stick together. 

Drop patty-sized spoonfuls of the batter into the frying pan with the remaining oil. Cook on both sides. 

Tomato Topping

1 Whole tomato, diced
1 Garlic Clove, chopped
1tbsp Olive Oil
Salt, pepper

On low heat, slowly cook the chopped garlic until there's a pleasant garlic aroma. Then, add the tomatoes and cook on medium eat. Once cooked through, add a dash of salt and pepper to taste. Use this as a topping on the bean patty.

Have you ever thought of taking veggie side-dishes and adding them into a sandwich? These are a couple of my favorite sandwiches I had when experimenting with macrobiotics. 

Both of the recipes below can be used as side dishes to a main meal, or you can put them in between two slices of bread for a nice sandwich. The bread used here is made out of brown rice flour.

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Kabocha Salad

1/3 Kabocha squash
1/2 Red Onion, sliced
Salt, Pepper

Cut the kabocha into bit sized chunks, and remove the skin. Add them to a pot with 2cm of water. Place the lid on top and let the kabocha boil/steam for about 8 minutes, or until soft. 

In a bowl, combine the kabocha, sliced onions, and a dash of salt and pepper to taste. 

*Note: I really recommend using organic kabocha because the natural flavor is quite sweet. You shouldn't have to add a lot of seasonings to get a nice flavor. 

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Burdock and Carrot ("Kinpira")

1/2 Stick of Burdock, sliced thin
1 Carrot, sliced thin
1 Dried Chilli Pepper (optional)
1 Tbsp white sesame seed oil
[1.5 Tbsp Soy Sauce; 1.5 Tbsp Mirin, 3tbsp water]

Slice the burdock and rinse the slices in water (this helps remove substances that are difficult to digest). Then, slice the carrot. In a frying pan, start to heat the dried chilli pepper in the 1tbsp of white sesame seed oil. After about a minute, add the burdock and carrots and stir fry. 

After a couple minutes, add the combined soy sauce, mirin, and water and cook until most of the liquid has been cooked out.

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Eggplant, cut into bite-sized chunks
Red Bell Pepper, cut into bite-sized chunks
Yellow Bell Pepper, cut into bite-sized chunks
1/2 Medium Onion, cut into bite-sized chunks
Can of whole tomatoes
2tbsp olive oil
Salt, Pepper

In a pan, sautee the eggplant, bell peppers and onion in the 2tbsp of olive oil. Once all are cooked through, add the can of whole tomatoes. Let it simmer until most of the water from the can of tomatoes has been cooked out. Season with a dash of salt and pepper. 

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Macaroni Salad

2 Cups of Macaroni (I prefer brown rice pasta; you can experiment with different kinds)
1 Cucumber, thinly sliced on a grater
1/2 Red onion, sliced (optional)
1/4 cup of Soy Mayonnaise (make sure it's made out of organic soybeans)
Salt, Pepper

Boil the macaroni according to instructions. Once cool to the touch, add the onions and mayonnaise (the point is to get the consistency to a "wet" phase, so adjust amount accordingly). Then, season with a dash of salt and pepper. Let cool completely in the refrigerator before serving.

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Curry (Serves 4)

60g Flour
24g Curry Spice
80g Whole Tomatoes
80g Coconut Milk
1000cc Vegetable Stock

60g Soybean Miso
20g White Miso (You can use 80g of the same miso if you want. The lighter colored ones are preferred as it is a bit sweeter.)
30cc Soy sauce
45g Maple Syrup
10g Salt


200g Chickpeas (or beans of choice)
2-3 Cloves of Garlic
Ginger (same amount as garlic)
1/2 Carrot
1 Onion

1 tbsp Olive oil
Dash of pepper

Grilled Seasonal Vegetables (photo has summer bell peppers, eggplant, zucchini, kabocha)

Mince the garlic and ginger and cook in the olive oil until you can smell their aroma. Then, add the onions, carrot, and salt. Next, add the curry powder, whole tomatoes, coconut milk, and let all cook on low heat with the lid on top. 

Combine the soybean miso, white miso, soy sauce, maple syrup together, and then add it to the main mixture. Add salt and pepper to taste. 


Blueberry Poundcake (18cm)

70g Whole Wheat Flour
50g Flour
3g Baking Pouder
1g Salt

100g Soymilk
30g Rapeseed oil (or oil of your choice)
50g Maple Syrup

1 Pack of Blueberries, 3/4 cup walnuts

Combine ingredients A and ingredients B, separately. 

Pour B into A while stirring until combined. Then, fold in the blueberries and walnuts. 

Bake at 170 degrees C for 20-25 minutes.

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