The macrobiotic diet was originally developed in Japan at the opening of the 20th century by George Ohsawa, who used the term to describe his formalized synthesis of various Eastern and Western dietary and health philosophies. The cornerstone of a macrobiotic diet is whole grains, especially brown rice. This is supplemented by certain beans and vegetables, as well as small amounts of fish. Meat, dairy and all processed foods are avoided as much as possible; many practitioners also avoid foods derived from the nightshade family such as tomatoes, peppers and potatoes. Vegetables should be fresh, not frozen, and organic if possible.
Proportions
If you're following macrobiotic principles, you should eat about half of your daily food intake in the form of whole grains--brown rice, barley, millet, oats, corn, rye, whole wheat or buckwheat. Another quarter should be vegetables, preferably steamed and sauteed. The macrobiotic diet particularly favors dark green vegetables such as cabbage, kale, bok choy, collards, mustard greens and broccoli plus winter squashes, carrots, turnips, daikon and onions. Beans and sea vegetables should comprise about one-tenth of your daily intake, and miso soup or other broth should also constitute one-tenth.
Main Dishes for Lunch and Dinner
A simple dish for lunch or dinner, then, could easily consist of steamed greens over brown rice, lightly seasoned with soy sauce. Or saute some broccoli and carrots in a little sesame, corn or another unrefined oil. Season to taste with onions, ginger and soy sauce if you like and eat with brown rice. Oven-roasted vegetables over rice or another grain is another simple main dish idea. Or bake winter squash whole and serve similarly. You can occasionally substitute whole-grain noodles for variety. If you'd like soup instead, try a simple pureed carrot or pumpkin soup.
Desserts
You may think that a macrobotic diet precludes dessert entirely, but you'd be mistaken. Macrobiotic practitioners are encouraged to use whole-wheat flours sparingly, but they are not entirely forbidden. This opens up the possibility of blueberry tarts or pumpkin pie, For an even simpler close to a meal, try a few slices of cantaloupe or prepare a simple cooked fruit compote.
Breakfast
An easy macrobiotic breakfast consists of a cup of miso soup--just mix about one tablespoon of miso per one cup of boiling water or dashi stock. You can add tofu, scallions and kombu or other sea vegetables to the mix if you like. Another good choice is a bowl of unsweetened oatmeal plus diced fruit, either fresh or dried. Fruit salad made from local, fresh, in-season produce is also a possibility; you can also add dried unsulphured fruit if you like.
Snacks
Good macrobiotic snack foods include brown rice cakes and popcorn; eat as often and as much as you like. You may also indulge in roasted nuts on occasion. Dried fruit is also a delicious pick-me-up that is entirely compatible with macrobiotic principles.
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