Macrobiotic Recipes

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Granola on the Go

4 1/2 cups (385g) rolled oats
1/4 cup (30g) wheat bran
1/2 cup (60g) wheat germ
1/4 cup (30g) nuts or seeds (try a combo such as sunflower or sesame seeds and walnuts)
1/2 cup (120mL) honey
1/4 cup apple juice
1/2 cup (75g) assorted, chopped dried fruit such as apricots, apples or figs
2 Tbs (30mL) canola oil
2 tsp (4g) cinnamon

Preheat oven to 350°F (175°C). Coat a 9x13-inch (23x33cm) pan with nonstick cooking spray.
In a large bowl, mix together oats, bran, germ, nuts and cinnamon.
Blend honey, canola oil and juice. Add mixture to oats and stir until well-coated.
Spread granola onto a baking sheet and cook 25 minutes, stirring a few times so that granola browns evenly. Remove from oven and let the granola cool on the baking sheet for 10 minutes.
Add dried fruit when mixture cools. Store in an air-tight container.

Breakfast Pancakes

1 cup (225g) rice flour
1/2 cup (100g) soy flour
1/2 cup (100g) cornmeal
1 Tbs (15g) baking powder
1/4 tsp (1g) salt
1 egg
1 1/2 (360mL) cups water
2 Tbs (30mL) vegetable oil

Combine all dry ingredients in a bowl. In another bowl, stir together all liquid ingredients and add to dry ingredients. Drop by large spoonfuls onto a hot griddle or frying pan that has been sprayed with non-fat cooking spray. Turn only once. Serve with maple syrup, berries, or jam.
Makes 12 pancakes, about 4 servings.

Red Lentil Sauce

1 tsp. olive oil
1 clove of garlic -minced
1-2 onions - minced
pinch sea salt
1 cup dry red lentils - sorted to remove possible stones, rinsed and strained
5 cups of water
4 bay leaves
1 -4" piece of kombu
1-2 tomatos - minced (optional)
1 TB shoyu
pinch of coriander and cumin (optional)
parsley garnish

1. Saute garlic and onions and pinch of salt in oil until onions are clear.
2. Add the lentils, water, bay leaves, kombu and tomatos. Bring to a boil and simmer 20 minutes.
3. Season with shoyu and cook 5 more minutes. Add coriander and cumin and garnish with parsley.

Dandelion Leaf Condiment

3 cups minced, unsprayed dandelion leaves
1/2 cup minced onions
1 tsp. toasted sesame oil
1 tsp. almond butter
dash of shoyu

1. Prepare the vegetables. Saute' in the sesame oil.
2. Season with the shoyu and almond butter.


1 cup millet
3 cups water
pinch of sea salt

1. Rinse millet quickly in cold wate, strain, rinse and strain again.
2. Bring the water and salt to a boil. Add the millet and simmer for 20 minutes without stirring.
(If the millet is added to the water before it's boiling, the millet will be more like a porridge. You can also quickly dry-toast the millet in a skillet before adding it to the boiling water for a nuttier taste.)

Tempeh Chips with Sweet and Sour Sauce

canola oil for deep frying
1 lb. tempeh
2 cups frozen green peas and corn

1 cup water
1 TB umeboshi paste
1 TB rice syrup
1/4 cup kuzu diluted in 1/4 cup cold water

1. Cut the tempeh into 4 pieces, then cut each in half in width and then into strips.
2. Heat the oil until when one piece of tempeh is dropped in the oil, it immediately floats to the top. Drop 8 strips in one by one. When they are golden brown, remove and put on to a paper towel so they stay crispy. Then do the next batch. Finish all and set aside.
3. To make the sauce, bring the water to a boil and quickly blanch the frozen peas and corn. Remove and set aside.
4. Add more water if necessary to have 1 cup of boiling water. Whisk in the umeboshi paste and rice syrup.
5. Slowly add the diluted kuzu to this simmering mixture and stir for 1/2 minute. The sauce will thicken.
6. Serve the tempeh chips on the millet and garnish with the sauce.

Miso Rice Pilaf

Fluffy, flavorful, and highly nutritious, Miso Rice Pilaf is an excellent way to introduce brown rice to those who are unfamiliar with natural foods. The basic method (below) is for pressure cooking this dish. For pot-boiling the pilaf, see variation.
2-3 dried Shiitake
4 cups water
4-inch piece kombu
3 cups uncooked brown rice
4 level tablespoons Hatcho, red (rice), or barley miso
1/3 cup minced onion
1/3 cup minced celery
1 bay leaf
2/3 cup minced fresh parsley

In a pressure cooker, soak shiitake in water for 20-30 minutes. Next, add kombu and bring to a simmer, uncovered, over medium heat. As soon as water begins to simmer, remove kombu and reserve for another use. Mince shiitake and return to stock. While kombu is coming to a simmer, wash the rice and drain well. Roast the rice in an unoiled skillet over medium heat, stirring constantly until golden and fragrant. Dissolve miso in some of the broth, then return it to the pot along with onion, celery, and bay leaf. Bring to a boil and slowly add roasted rice. Allow to boil 1 minute then cover, bring to pressure, and cook 45 minutes.
Remove from heat and allow pressure to return to normal before uncovering. Add parsley, toss well, and cover. Let sit for 10 minutes before serving. Garnish with a sprig of parsley.
Try adding sautéed onion or shallots and some chopped walnuts to the cooked rice. Then use this delicious variation in stuffed peppers or squash.
If pot-boiling, use a heavy pot with a tight-fitting lid for best results. Use 6 cups water and add an extra tablespoon of miso. Boil over low heat 40 minutes, then reduce to very low and cook 20 minutes more. Do not remove cover while cooking.
Serves 6
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Vegetable Barley Stew w Maitake Mushrooms

1 cup barley
2/3 cup dried maitake
12 cups water
6-inch piece kombu (optional)
2 teaspoons sea salt
1 bay leaf (optional)
1/2 teaspoon oregano (optional)
1 onion, diced
1 leek, white part only (slit lengthwise to center, rinse well to remove dirt between the layers, and slice)
2 large carrots, cut in half lengthwise, then into 1/8-inch-thick half moons
1 rib celery, sliced
2 cups chopped kale or other leafy greens
2-3 tablespoons brown rice or barley miso, or to taste
minced parsley or slivered green onion, to garnish

Wash barley and place it in a large soup pot along with the maitake, water, and if desired, kombu. Use a small plate or bowl to keep mushrooms submerged. Soak for 1 hour.
Remove kombu and reserve it for another use. Remove and chop maitake, and return them to the pot. Bring the soup to a boil, and add salt and bay leaf. Reduce heat and simmer, with lid ajar, until barley is tender - about 45 minutes. (Cook longer for a creamier texture.) Add the oregano and all of the vegetables except the kale. Simmer 10 minutes. Add kale and simmer 15 minutes more. Remove from heat.
Dilute the miso in a little water and add it to the stew. Serve hot, garnished with minced parsley or green onion, if desired. Serves 6
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