What is macrobiotics?

Macrobiotics is the art and science, discovered by the Japanese philosopher George Oshawa, that develops an understanding of the interaction between man, his food, the lifestyle he leads and the environment in which he lives. Seaweed, amasake, miso, burdock, kukicha, tofu and seitan are just a few examples of the wide variety of foods that make up this philosophy. But what are they, what are they for, how do I cook them, what are their nutritional properties? We present the macrobiotic dictionary of La Finestra sul Cielo.

The term Macrobiotics derives from two Greek roots: "makro" meaning large and long and "bios" meaning life. Literally, the meaning of Macrobiotics is therefore "long life" or "great life".

The term therefore expresses the will to live a great life, lived to the full in all the aspects that man can develop in relation to his very humanity.

The term "macrobiotics" is attributed to the Greek physician Hippocrates, the father of Western medicine, but in modern times it has been proposed by the Japanese philosopher George Ohsawa who has published numerous books seeking a fusion between Western and Eastern medicines and traditions.

Among his many pupils, Michio Kushi developed (and is still developing) macrobiotics to the greatest extent, publishing numerous works in many languages and in many countries of the world and inspiring the birth of many centres for the dissemination of this way of life. During the last three decades of the 20th century, Macrobiotics has been the catalyst for numerous dietary and lifestyle changes that are now becoming widespread.

Principles of macrobiotics

Macrobiotics is the art and science, discovered by the Japanese philosopher George Oshawa, that develops an understanding of the interaction between man, his diet, the lifestyle he leads and the environment in which he lives. As what we choose to eat and the lifestyle we lead are the environmental factors that primarily influence our health and our state of well-being, macrobiotics emphasises the importance of a proper diet and an appropriate lifestyle.

The macrobiotic food pyramid

The macrobiotic philosophy also has its own food pyramid and guidelines on which the balanced diet on which this lifestyle is based is based. Here are some examples.

Wholegrain cereals

Cereals should account for approximately 40-60% of the daily diet. They should preferably be consumed as grains and whole grains. Other ways of consuming cereals are in the form of flour, split cereals, flakes, pasta and savoury baked goods. Every meal should include a dish based on this food. Brown rice is considered the most complete and balanced cereal, but wheat, spelt, kamut, barley, oats, rye, millet, corn, buckwheat, etc. can also be used.

Vegetables

Vegetables should represent approximately one third of the daily food. We can often vary the type of vegetable, taking care to use both root vegetables (carrots, radishes, turnips) and vegetables that grow at ground level (cabbages, onions, pumpkins) as well as leafy greens (broccoli, turnip greens, lettuce). Not suitable, at least for regular use, are vegetables that are very acidic or of tropical origin such as tomatoes, potatoes, aubergines, peppers, asparagus or spinach.

Legumes and plant-based protein foods

Pulses should make up 5-10 % of the daily diet. In combination with whole grains, they are an important source of vegetable protein. Other sources of vegetable protein are tofu, tempeh or seitan.

Seaweed

Seaweed is an extraordinary source of mineral salts (calcium, iron, iodine) and vitamins. Used throughout the world in ancient times, they were forgotten over time in the West only to be rediscovered recently. The most common are kombu, which, mixed with legumes, makes them more digestible, wakame seaweed, which can be added to soups or side dishes, nori, hijiki and arame.

Soups

Daily use of a vegetable soup with the addition of a little seaweed, cereals or legumes is recommended. The soup should be salted mainly with miso but also, alternatively, with shoyu or tamari.

Oils and condiments

The fats to be used as seasoning and for food preparation are vegetable fats, represented by sunflower oil, sesame oil, olive oil or other cold-squeezed seed oils. As far as salt is concerned, whole sea salt is preferred because of its greater variety of trace elements. Other savoury condiments include gomasio, soy sauce (shoyu and tamari), miso, atto miso, tekka, etc. Among the vinegars, rice vinegar and acidulated umeboshi vinegar are to be preferred.

Odorous seeds

Sesame seeds, sunflower seeds, pumpkin seeds, walnuts, hazelnuts, almonds, etc., all represent an excellent source of vegetable proteins, fats and mineral salts. To be used in moderate quantities.

Fruit

Macrobiotics advises the use of seasonal fruit and fruit from the climate in which one lives (therefore, it discourages the use of tropical fruit). It does not recommend the use of fresh fruit in large quantities. Dried sweet fruit (sultanas, apples, figs or dried apricots) can also be used in small quantities.

Sweeteners

The most suitable sweetener is malt, obtained from cereals. Sugar and all foods containing sugar should be avoided.

Food of animal origin

Macrobiotic nutrition favours the use of fish over other foods of animal origin. In a balanced macrobiotic diet, the use of animal foods may not be necessary. Normally, however, it is advisable to eat fish one or more times a week, or even more, depending on individual needs. White meat such as chicken may also be used if deemed necessary. However, the use of red meat, milk and all its derivatives is discouraged.

Beverages

Recommended drinks are three-year tea and bancha tea, barley and other roasted cereals. All traditional herbal teas that do not have stimulating effects can be used.

All food consumed must come from organic farming, must not be derived from GMOs (genetically modified organisms) and must be prepared according to natural or traditional methods.

Dictionary

Seaweed

Rich in nutrients and mineral salts, they can be used in a wide variety of recipes. The most popular varieties are summarised below.

Arame

Seaweed with a delicate flavour and very short cooking time (soak for 10 minutes and cook for a further 10 minutes with water and shoyu). Use as a garnish, in salads, etc...

Dulse

Seaweed for use in cooking with soups or raw after soaking for a few minutes. Ideal for adding to salads.

Hijiki

A type of seaweed for use as a delicious addition to salads. Before use, soak for half an hour and then cook for twenty minutes in water with Shoyu (finely chopped vegetables can be added to this cooking).

Kanten/Agar-agar

Seaweed suitable for thickening custards or jellies. Available in bar, flake or thread form. They dissolve after a few minutes of cooking and turn into jelly when cooled.

Kombu

They reduce the cooking time of pulses if cooked together with them and make them more digestive. They are also delicious for preparing vegetable broths.

Nori

A type of seaweed used as a wrapper for Sushi or as a condiment in cereal and vegetable dishes. To prepare, pass quickly over a flame to toast lightly and cut into strips or crumble.

Wakame

Cook together with vegetables for the preparation of soups, after soaking for ten minutes. They are also excellent raw, cut into small pieces and added to salads.

Amasake

Natural dessert, prepared by fermenting sweet rice, brown rice, millet or oats. After fermentation, the starches are converted into a sweet malt, resulting in a very sweet cream rich in the nutrients of whole grains. It can be eaten as is, or used as a base for puddings.

Arbi

Taro-based mixture (dried and powdered Taro potato) used for poultices and dressings.

Azuki hokkaido

Red soya beans grown in Japan; very rich in protein and very digestible.

Burdock

Cultivated for centuries by Japanese farmers, its roots are among the most consumed winter vegetables in Japan. La Finestra sul Cielo's burdock is obtained using the traditional preservation method, by cutting the root into very thin strips and leaving it to dry in the winter sun.

Lotus drink

To make it, put a quarter of Lotus root in a cup of water. Boil for 10 to 15 minutes, add a few drops of shoyu and a little ginger. Drink hot.

Bifun

Rice flour spaghetti, light and similar to those produced in China but made with the quality care of the Japanese tradition.

Pearl barley

Not to be confused with pearl barley, it is a Japanese cereal that is added to soups or often used with brown rice (one part barley to one or two parts rice).

Vegetable brush

Useful tool for brushing and washing the roots without peeling or scratching the surface of carrots, turnips, daikon, etc.

Vegetable knives

There are various types of Japanese vegetable knives (CADDIE) on the market, with a wide blade and a rectangular or square shape. They make the culinary task much easier and allow a very precise cut. They are used by resting the tip on the cutting board and cutting with the central part of the blade.

Daikon

Giant white radish with a taste similar to the common radish. It can be eaten sliced or grated, or even put in brine. The root can also be used in soups, stews, sauces and salads.

Dashi

Traditional Japanese seasoning obtained by boiling Kombu seaweed together with other ingredients.

Dentie

Preparation based on salts and pulverised and carbonised aubergine. Used for dental care.

Gomasio

Tasty traditional condiment used directly on food. Made from toasted sesame seeds and sea salt, ground together with suribachi.

Shiso leaves

Perilla frutescens leaves. With a sour and salty taste, they are used as a wrapper for rolls and salads. They are also perfect for adding to salads or for the preparation of umeboshi plums.

Wheat protein-rich food used in soups, after a few minutes of cooking, in vegetable and seaweed stews, after rehydrating in cold water. Can also be used breaded or grilled with garlic, rosemary and shoyu.

Hojicha (bancha)

Tea with a spongy, non-bitter and very delicate flavour. To prepare hojicha, the oldest leaves of the tea plant are harvested, steamed to fluff them up, and then dried in an oven with low, even heat to counteract any fermentation process. The leaves are then left to steep for a year and only after this period are they roasted. It is ideal to enjoy in moments of relaxation.

Ginger

Aromatic and pungent root, used as a condiment.

Koji

Rice, barley or soybeans to which Aspergyllus Oryzae spores have been added. Used to make miso, tamari, amasake or shoyu.

Kukicha

Mixture of buds and, to a lesser extent, leaves of the tea plant. Part of the buds are harvested every three years of the plant's life, the other part every ten years. After harvesting, the buds are left to dry for a week and then left to steep for a year, during which time they acquire their full flavour. They are then roasted to make this delicious and delicate drink.

Kuzu

Starch from the wild root Pueraria lobata, used as a thickener in the preparation of sauces, puddings or special drinks. To use, dissolve one tablespoon of kuzu in one cup of water and add to vegetables or fruits at the end of cooking. Stir until it thickens and becomes transparent.

Lotus

Pulverised lotus roots and ginger.

Maitake

Tasty mushroom, excellent for cooking in soups and stews.

Sweet millet: Particular variety of millet from the East.

Mirin

Sweet rice liquor, used in cooking and also as a beverage. Ideal for adding to seitan and tofu; also perfect in the preparation of sauces. Its delicious aroma and full flavour complete any dish giving it a distinctive touch.

Miso

A salty, fermented condiment made from soybeans, salt and cereals (usually rice or barley). It is used instead of stock cubes in the preparation of stews and soups or to make sauces and condiments. Barley miso is the lightest miso, with a sweet taste, and is suitable for all seasons. Rice miso has a slightly stronger, saltier taste and is best for winter. Hatcho miso contains a lower amount of salt and has a higher protein value; it is prepared under rigid seasonal conditions and is therefore well suited for winter.

Mochi

Bread rolls made from rice, of the so-called 'sweet' variety, cooked and kneaded into a smooth paste. Cook them for a few minutes in the oven or in a frying pan until they puff up. The result will be a crunchy and delicious roll.

Mu 16

A comforting and energising drink made from a blend of sixteen herbs.

Nigari

Natural rennet for the preparation of tofu extracted from sea salt.

Oolong

Oolong tea has a characteristic aromatic flavour due to a light fermentation process.

Pickles (salad dressings)

Vegetables fermented in salt. This fermentation can last from a few days to a few months. There are several types: Daikon salads, ginger salads, gherkin salads, etc.

Grater

Without holes and made of porcelain, used for grating ginger, radishes, citrus peel, etc.

Lotus root

The Lotus plant grows spontaneously in the lakes of Japan and has a root that has been part of the oriental diet for centuries. It is dried and sliced.

Ramen

Buckwheat and common wheat noodles are tasty and quick to cook. The package contains a sachet with the broth in which the ramen is to be cooked. Dissolve the stock in a two-cup measure of water, bring to the boil, add the pasta and cook for two minutes.

Seitan

Wheat protein-rich food, similar in consistency to meat. It is important that the preparation is careful and that the product is spongy and soft; in this way the shoyu and the mineral salts of the Kombu with which it is prepared will be able to penetrate into its interior, balancing the wheat proteins. Excellent for stews and stuffing. Can be pan-fried, breaded, etc.

Sencha

Green tea prepared from the youngest and springtime buds and leaves of this plant. It is not fermented.

Black sesame

A dark-coloured variety of oriental sesame. Ideal to enrich any dish or to add to bread or biscuits.

Shiitake

A variety of mushroom with a delicious flavour, ideal for adding to soups and stews. To prepare, soak for twenty minutes, cut into small slices (discard the stem) and cook.

Shiro miso

Sweet white miso. Sweet and salty seasoning added during cooking to vegetable dishes or used in the preparation of sauces.

Shoyu

Commonly known as soy sauce, it is a liquid condiment, salted and fermented for twelve to eighteen months based on soybeans, wheat, water and salt. A light sauce, suitable for all uses, but particularly suitable for flavouring with cereals, pulses and vegetables. Add at the end of cooking.

Soba

Fine spaghetti made of buckwheat flour. Some varieties also contain common wheat flour which ensures a better cooking consistency.

Suribachi

Hard earthenware mortar in the shape of a conical log with a rough interior. With light pressure and rotation of the pestle it is possible to grind seeds and vegetables, tofu, ingredients for creams, as well as e.g. to dilute miso in broth in a few seconds.

Surikoji

Wooden mallet to combine with the suribachi.

Sushi

Rice roll cooked with acidified rice and mixed with other ingredients (raw fish, vegetables...), rolled in a nori seaweed sheet and then cut into slices of varying thickness. It is served with salads and wasabi sauce.

Tahini

Peeled sesame cream rich in proteins, minerals and unsaturated fats. Perfect to prepare creams, sauces, sweets or to combine with pancakes, soffiette, crackers, etc.

Takuan

This is daikon (Japanese giant radish) fermented with rice bran and salt. This fermentation gives it a stronger flavour.

Tamari

Naturally fermented soy sauce, with a rich flavour and a denser texture than shoyu. Perfect to be used directly on the plate, with cereals, pasta or salad.

Tekka

Seasoning based on roots and miso, with a particular and intense flavour. Add in small quantities to cereal and vegetable dishes.

Tempeh: A wheat protein-rich food, similar in consistency to meat. Prepared from cooked and fermented soybeans, it is the richest vegetable protein food. Very tasty, it is used like tofu.

Tofu

A food rich in vegetable protein, similar to fresh cheese, obtained by curdling soya milk. It is very versatile: it can be cooked in stews, grilled, fried, used for stuffing, etc.

Udon

Light and tasty Japanese noodles, excellent for mixing with

sautéed vegetables or in broth. To prepare them, boil them for 5 to 6 minutes in unsalted water.

Ume

Ume plum concentrate, obtained after long cooking of plum juice. Dissolve in small quantities in boiling water.

Umeboshi

A special variety of plums, harvested when they are still green and salted with shiso leaves that turn them pink. During this process they develop a sour and salty taste that makes them perfect as an accompaniment to all vegetables.

Wasabi

Similar to the common radish root, it is indispensable in the preparation of sushi. The wasabi sauce is a typical Japanese sauce that accompanies, apart from sushi, sushi, saismi, soba and tempura dishes. To prepare it, mix the powder with a little water and let it stand for a few minutes.

Wok

Iron, steel or ghisa casserole dish, convex on the outside and concave on the inside. Used for frying, sautéing, braising, stewing, etc.

Written by Patricia Restrepo

Posted in: Macrobiotics