The word “macrobiotic” comes from Greek roots and it means “long life”. The macrobiotic diet is a low-fat, high fiber diet that is a predominantly vegetarian diet, emphasizing whole grains and vegetables. In addition, the macrobiotic diet is rich in phytoestrogens from soy products (which can be omitted or kept to a minimum).
What are the Guidelines of the Macrobiotic Diet?
Here a few simple steps that you can take to incorporate these meals into your schedule. Their simplicity and ease of preparation, make them ideal for quick dinners, packed lunches and having a pot luck with friends! (You cook a heaping portion of Brown Rice or Millet, and everyone else brings a Vegetable and Bean. SO FUN!)
- Whole grains typically make up 50 to 60% of each meal (brown rice, millet, quinoa, barley, corn, wheat berries)
- Soup. One to two cups or bowls of soup per day. Miso and shoyu, which are made from fermented soybeans, are commonly used or any light veggie broth soup
- Vegetables typically make up 25 to 30% of the daily food intake (I always add more!) Up to one-third of the total vegetable intake can be raw. Otherwise, vegetables should be steamed, boiled, baked, and sauteed
- Beans make up 10% of the daily food intake (chickpeas, black, pinto, black-eyed, pinto, butter,etc…)
- Animal products. A small amount of fish or seafood is typically consumed several times per week. Meat, poultry, eggs, and dairy are usually avoided but do not have to be eliminated
- Seeds and nuts in moderation
- Fruit. dessert, condiments also echo the same sentiment as the diet itself, moderate and simple
Let’s cook something
My plate above was SUPER easy and quick to make. I already had left over beans (dry beans soaked over night or salt-free/organic canned beans) as well as left over brown rice (2 huge staples for me)
I then lightly steamed both cauliflower and broccoli tossed in a little lemon juice and organic balsamic (something new I just found out, that you can eat the stocks of broccoli! You simply cut off the hard exterior and you are left with a yummy center that tastes like a root veggie.No more throwing away of stocks=less waste)
Lightly steamed green beans tossed in fresh lime juice and pink himalayan salt
Finally I sauteed spinach in a little bit of EVOO and chopped garlic
It took merely minutes and it was so comforting and filling. I love incorporating this way of eating into my life, because I truly do have a passion for simple, healthy and unprocessed foods.
You don’t have to follow a macrobiotic diet to enjoy its benefits, a few simple steps and preparations and you have a healthy dinner right before your eyes.