In macrobiotic cooking, foods are grouped into two categories: "yin" foods, which have an expansive energy and include sugar, alcohol and fruits and "yang" foods, which have a contractive or inward energy such as eggs, fish or sea salt. Following macrobiotic principles involves finding your personal balance between these two energies while following a mainly vegetarian organic diet. A basic tenet of macrobiotic cooking is that eating local foods grown in season creates harmony between your body and your environment.
Step 1
Clean out your pantry, getting rid of anything you won't eat on a macrobiotic diet. This includes all processed, canned and frozen foods. Although fish is allowed occasionally, you should not consume any meat or dairy. You also should not consume caffeine -- which includes chocolate, alcohol, sugar -- which includes honey and molasses, refined grains or fruit.
Step 2
Go shopping and stock your pantry with organic whole grains, such as brown rice, barley, millet and buckwheat, which will comprise about 50 percent of your diet. Fresh local vegetables should make up between 20 and 30 percent of your diet. Legumes and soy will account for another 10 percent of your diet, with an emphasis on adzuki beans, lentils and soy. Sea vegetables, such as wakame, nori and kombu, will round out the rest of your diet.
Step 3
Make sure your cookware is made of glass, ceramic, stainless steel or enamel. Do not use your microwave or electricity in cooking -- only gas or wood-powered stoves are used in macrobiotic cooking.
Step 4
Chew your food at least 50 times or until it is completely liquid. This may aid in digestion -- which starts with enzymes found in your saliva and also slows down eating to help provide an awareness and peace of mind. Edward Esko, author of "Basics and Benefits of Macrobiotics," writes that "peace of mind comes from the awareness that we are living and eating in harmony with the universe. We are living in harmony with the movement of energy. That is the source of inner peace. Our mind and emotions are very much conditioned by what we eat."
Step 5
Invest in a few good macrobiotic cookbooks. If you are transitioning from a standard American diet, the rules of macrobiotics may be confusing at first. Remember that the macrobiotic lifestyle is based on a set of traditions and beliefs that extend far beyond diet and encompass all aspects of life.
Tips and Warnings
- Look for a community of people following the macrobiotic lifestyle. It can be restricting and isolating at first, so having the support of others could be helpful.
- Although the macrobiotic diet gained popularity as a diet that may prevent cancer, the American Cancer Society website states that macrobiotic diets may be too limited, lack vital nutrients and may actually pose a health risk.
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