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.
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
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.
1 Whole tomato, diced
1 Garlic Clove, chopped
1tbsp Olive Oil
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.
1/3 Kabocha squash
1/2 Red Onion, sliced
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.
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.
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
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.
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)
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.
Curry (Serves 4)
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
200g Chickpeas (or beans of choice)
2-3 Cloves of Garlic
Ginger (same amount as garlic)
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
3g Baking Pouder
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.