The macrobiotic diet was developed by George Ohsawa to promote a healthy way of eating that integrates physical, spiritual and planetary health. The diet advocates a low-fat, high-fiber food intake that emphasizes whole grains and seasonal fruits and vegetables. In most versions of the diet, whole grains comprise 50 to 60 percent of each meal, vegetables 25 to 30 percent and beans 10 percent.
Breakfast
To balance the yin/yang energies, macrobiotic breakfasts are small and feature bland foods to avoid stressing the digestive system, which has been inactive for several hours. A common breakfast includes a serving of vegetable miso soup, soft brown rice and green tea. Another variation would be soft brown rice mixed with winter squash, a piece of rice bread and green tea.
Lunch
A macrobiotic lunch typically includes a vegetable broth or salad as the dominant dish. Examples include udon noodles in broth, miso soup, garden salad or steamed kale. Paired with the meal are vegetables such as steamed brussels sprouts, oats with barley, and chickpeas or fresh cantaloupe. The beverage could be a warm tea such as green or Bancha tea.
Dinner
Macrobiotic diets are often considered vegetarian due to the emphasis on fresh fruits and vegetables. Macrobiotic proponents, however, do encourage minimal consumption of lean meats such as fish. A fish-based dinner might include baked cod with ginger sauce, boiled carrots and onions, steamed parsley, and millet. The beverage would be warm barley tea.
A non-meat dinner could include whole wheat Lasagna with tofu filling, boiled string beans, steamed watercress and a warm tea.
Dessert
Desserts are allowed in moderation on the macrobiotic diet. The desserts are typically made from fruits, roasted seeds, and nuts or beans. Examples include lemon pudding, dried fruit compote, fresh fruit, winter squash pudding, popcorn, rice cakes with maple syrup or honey, and Kanten, a gelatin made with sliced fruit.
References
- "Pocket Guide to Macrobiotics"; Carl Ferre; 1997
- "The Macrobiotic Way"; Michio Kushi; 1993
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