Macrobiotic lunch

While a lot of people all over the World eat a sandwich for lunch, I decided to eat a macrobiotic lunch. A nutritious meal that is delicious and satiates the tastebuds. A very satisfying meal. It will take a bit longer than just the 2 minutes it takes to make a sandwich, but you can make more if you want to, and eat leftovers for days after. I made a mix of foods and you can make your own mix too with different foods.

My secret formula

What my lunch needs to include is: different nourishing foods of different colors that go well together, like rice or quinoa, a type of bean, a salad, some kind of seaweed, avocado, and optional: a kind of fish.

My lunch today:

Rice & lentils

I cooked the rice and lentils seperately. The rice with a pinch of salt, I drained both and mixed them together. Yummy and you don't need seasoning.

A salad

A salad made of watercress, little gem & sprouts, with a dressing made of a bit of olive oil, seasalt & 2 teaspoons of premade organic pesto. Mix it all up! add tomato (this is not Macrobiotic, because in a Macrobiotic diet tomatoes are seen as a "no go". Read my article on what is a macriobiotic diet HERE>)


Sliced avocado

A seaweed salad

Hijiki salad. I soaked dried hijiki ( a kind of seaweed rich in dietary fiber and  a high amount of essential minerals as calcium, magnesium & iron) of  for 15 minutes. Then I cooked it for 15 minutes. I drained it, cut it up and stir fried it a bit with  fresh ginger, Mirin (a Japanese sweet rice wine) and Tamari (a kind of soy sauce). All these ingredients are for sale at any healthfood store, or at Wholefoods.


2 tiny slices of smoked salmon (you can skip if you want it vegetarian) with dried dill herbs.

You put it all on a plate and when eating take a bit of each on a fork and eat it so all the flavors mix. Healthy lunch, yummy and I wasn't feeling hungry for a long time! Win-win situation!

Love, Lonneke




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.


My dish today

Gomasio makes everything taste good!

Hi guys!

I am trying to eat better so I will get rid of my cold, and I just eat what is good for me. Really trying to eat perfect...

Sometimes that means I am eating something which is not the best tasting thing, or I am  not really craving it. Ok, I also prefer to eat chocolates and cookies all the time, but fact is that that is not that good for you. Duh. So we need to find ways to either cook food that tastes good without any additional sauces and condiments added, OR find a condiment which makes the food taste good but is not so unhealthy.

I like gomasio (or gomashio). It is used in the Asian (Macrobiotic) kitchen as a seasoning. Put on the table at dinnertime for anyone to just add how much they'd like, it is just a simple mix of sesame seeds and salt. And it makes everything taste so good!

Gomasio (Salt mixed with roasted sesame seeds)

Today I made a super simple dish, that maybe looks a bit gross, but that became really yummy with the mix of gomasio in it!

My dish today
lentils, butternutsquash stew and avocado with gomasio.

I cooked green lentils until they were soft, mixed it with simple butternut squash stew I cooked with thyme, salt, pepper and a bouillon cube. I added avocado and gomasio. So delishious!

Eden foods has a nice range of organic gomasio. Sold at Whole Foods too.

Eden Foods Gomasio
Eden Foods Gomasio

Eating well is all about being creative. Be your own chef. Try out foods. Sometimes you fail, but with gomasio you almost always succeed!

Love, Lonneke