Macrobiotic Recipes

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Seitan is a meat analogue made from mixing equal parts vital gluten flour and water, and flavouring it. You can buy pre-made seitan in a variety of flavours at some natural foods stores; however, it is not found in many areas. The finished steaks freeze very well for future use, so make lots!

Beef Steaks
2/3 cup soy sauce
1/3 cup maple syrup, unrefined brown sugar or molasses
6 cloves garlic, minced
2 large onions, thinly sliced
8 cups water
1 tbsp dried sage
2 tsp cayenne pepper

Gluten Mixture:
1 cup water
1 cup vital gluten flour (can be found in some grocery stores in the baking section, and almost all natural foods stores)

Combine broth ingredients in a very large soup pot (the seitan is going to puff up significantly when cooking so you'll want lots of room for it). Bring the broth to a rolling boil. While it is heating, make the gluten mixture. Place the water in a bowl and sprinkle the vital gluten flour over it. With a fork or with your hands, quickly mix the two together until it forms a very rubbery mass. Knead it gently for 1 or 2 minutes, then break it into 3 or 4 chunks. Squeeze each chunk over the sink to get out excess water, then set aside. When most of the excess water has been squeezed out, knead and press the chunks back together. Form it into a log-shape, about five or six inches long and two or three inches across. Slice this into 10-12 pieces, and press and flatten each piece to about 1/4 inch thick.
Drop these "steaks" into the boiling broth one at a time, stir, cover and reduce the heat to medium-low. Simmer for about 35 minutes, stirring occasionally. Don't be alarmed when you take the lid off and all these huge looking things pop up at's supposed to do that. :)
When they are finished cooking, drain, reserving the broth for future gravies or soup stocks. You can now use the seitan "steaks" in any recipe you like, or you can let them cool and freeze them for future use. To freeze them, wrap each steak first in waxed paper, then in plastic wrap.
Makes 10-12 steaks.

Seitan Pastrami

1 1/2 cups instant gluten flour (vital wheat gluten)
1/4 cup Red Star Vegetarian support formula, nutritional yeast flakes

2 tsp. paprika
1/4 tsp. ground cinnamon
1/4 tsp. ground cumin
1/4 tsp. (or more!) ground black pepper
1/8 tsp. cayenne pepper
1/8 tsp ground allspice

3/4 cup cold water
4 tbsp. tomato paste
2 tbsp. soy sauce
2 tbsp. olive oil
3 cloves garlic, pressed 1 tsp. salt

Preheat the oven to 325 F.
Place the gluten flour, yeast flakes, and the seasonings in a large mixing bowl, and stir them together. Place the liquid ingredients in a small bowl and mix them together. Pour this liquid into the dry ingredients, and mix them thoroughly. If there is still flour around the edges, add a small amount of additional water (1 or 2 tbsp only!). You should now have a large, firm, spongy mass in the bowl. This is called gluten.
Knead the gluten directly in the mixing bowl for about a minute, just to blend (do not add any more flour).
Form the gluten into one smooth log (about 6 to 8 inches long. Wrap the log tightly in silver foil, twist the ends up so you have a tight package something like a christmas cracker. Place on a dry baking sheet. If you don't want the foil to be in contact with your food, wrap the gluten tightly in a piece of parchment paper before you wrap it in the foil.
Bake the "pastrami" for 1 1/2 hours. When done, unwrap the seitan, transfer it to a cooling rack, and let it cool thoroughly. When completely cool, wrap the seitan tightly in plastic wrap and chill in the fridge for a few hours before eating. Slice into paper-thin rounds. (makes about 8 - 10 servings)

Fried Udon and Vegetables

1 pkg (8 ounces) whole wheat udon noodles
1 medium onion, cut into half moons
1 celery stalk, sliced diagonally
1 carrot, cut into matchsticks
dark sesame oil

Cook udon, rince, and drain as directed in the recipe for udon and broth. Heat a small amount of dark sesame oil in a skillet. Add onion and sauté for 2-3 minutes over fairly high flame, stirring to cook evenly and prevent browning. Add celery and carrot and sauté for 3-4 minutes. Place noodles on top of vegetables, and cover skillet. Reduce flame to low and cook until vegetables are tender. Remove cover and season with a little tamari. Mix and sauté for 3-4 minutes longer. Remove, place in a serving bowl, and serve.
Recipe from : Michio Kushi, The Macrobiotic Way

Daikon Pickles

2 cups daikon, cut into thin half moons
1 tsp lemon peel, cut into thin matchsticks
¼ tsp sea salt

Place all ingredients in a pickle press and mix thoroughly. Place top on pickle press and screw down. Leave for 2-3 hours. Remove lemon peels and discard. Place the top back on, apply enough pressure to keep water level just below the pressure plate, and let pickles sit for 1 day. Remove and place in a serving dish.
Recipe from : Michio Kushi, The Macrobiotic Way

Baked Pears With Kuzu-Raisin Sauce

3 anjou pears; (or 1/2 pear per person)
1/2 cup apple juice
1/2 cup spring water
2 tablespoon raisins
1 teaspoon kuzu
1 rice syrup

Cut and core pears and slice in half. Put in a baking dish with apple juice, water, and raisins. Bake 20 minutes. Then mix kuzu in cold water and thicken the remaining liquid. Add rice syrup to taste, simmer, and serve in serving bowl.

Heavenly Gingerbread

2 cup whole wheat flour
2 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon ginger
1/2 teaspoon nutmeg
1/2 teaspoon sea salt
2/3 cup rice syrup
1/3 cup rice syrup or barley malt
1/4 cup corn oil
1 water as needed

Malt Syrup Icing:
1/2 cup barley malt or rice syrup
1/2 cup rice syrup
1 tablespoon tahini
1/4 teaspoon vanilla
1 teaspoon kuzu
1 chopped nuts; optional
1 spring water

Pre-heat oven to 350°F and oil muffin tins or cake pans. Combine dry ingredients in mixing bowl and mix. Combine sweeteners, corn oil, and water and stir into dry ingredients. Pour into oiled muffin tins or cake pans and bake for 25 to 30 minutes (for muffins) or 35 to 40 minutes (for cake). Test by inserting knife tip into center of cake. If it is relatively clean when removed, then the cake is done. Or if you touch the top of the cake with a finger to make an indentation and it quickly springs back to its original shape, then it is done.
To make icing, mix sweeteners with tahini and vanilla and add gradually about a half cup of water until the icing reaches the desired thickness. Dissolve kuzu in cold water and add to mixture. Stir gently as the icing thickens. Add nuts at the last minute. Also, grated lemon peel or orange peel may be added for a distinctive flavor.
Note: Not macrobiotic but, you can decorate this cake with powdered sugar sprinkled over a doiley laid on top of the cake. Gives a pretty lace effect.
Notes: Gingerbread is another traditional American favorite. It was originally made from stale bread crumbs, red wine, and black licorice. Here is a macrobiotic version that is so delicious you will think you've died and gone to heaven.

Lemon Tofu Creme Pie

6 oz lemon juice; (about 6 lemons)
1 lemon; zested
2 cup organic apple juice
2 cup rice syrup
1 teaspoon vanilla
4 oz fresh soft tofu
1 pinch sea salt
4 tablespoon agar agar flakes
4 tablespoon arrowroot

Tofu Creme:
1 1/2 cup soft fresh tofu
1/4 cup tahini
1/4 cup rice syrup or barley malt
1 teaspoon vanilla extract
1 teaspoon almond extract; optional
1 pinch sea salt
1/4 cup apple juice

Squeeze the juice from the lemons and strain the seeds out. Grate the rind on a fine grater. Put lemon juice, lemon rind, apple juice, rice syrup, vanilla, crumbled tofu, and sea salt into a blender and blend. Pour into a pan and add the agar flakes. Cook gently for five to ten minutes, making sure all the agar is dissolved. Then dissolve arrowroot in small amount of water and add to mixture to thicken. Pour into dessert dishes and let set until firm.
To make tofu creme, combine ingredients in blender and spread on top of lemon filling when it is firm. Slivered, toasted nuts may be added to garnish. The effects of the electric blender are greatly lessened if the food is allowed to sit for several hours before eating.
This is recommended for occasional use only.

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