You can venture into macrobiotic cooking as rapidly or gradually as you feel comfortable with. The basic concepts outlined in The Macrobiotic Path are essential first steps. As you replenish supplies, start adding the following foods to your pantry. Choose a few supplies from each category, and add others in as your comfort level grows. Make sure all of your dry goods are organically grown.
Grains
Brown rice is a must. Short grain is thought to be more nutritious, but is stickier than long grain, so entertain the notion of keeping both kinds. The drier long grain rice works particularly well with saucy dishes like Crispy Seitan and Vegetables in Coconut Sauce. Quinoa, millet, rolled oats and barley are next in the lineup of most common grains. Other rice, such as wehani, wild or black rice add dimension to the lineup. Buckwheat, yam, or lotus root soba noodles are delicious, and can provide the base of a quick meal. Udon noodles are most frequently used in soups, and are made of wheat flour.
Beans and Pulses
Adzuki (aduki), black, kidney, northern, pinto, mung, split peas, chickpeas, red, green and black lentils are all rich in nutritive value. Beans should always be cooked long enough and eaten with a complex carbohydrate to minimize or alleviate gas. The addition of kombu seaweed or bay leaf during cooking also aids digestion.
Sea Vegetables
Seaweeds are exceptionally rich in minerals and possess powerful healing properties. Agar-agar is a non-caloric, nutritious alternative to gelatin. Arame, hijiki, kombu, dulse, wakame, and nori can be used in a variety of ways in soups, sauces, stir-fry and salads. Note: Hijiki should be used with caution, and not by pregnant or nursing women, as it has tested high in mercury content.
Condiments and Seasonings
Sea salt, miso, shoyu or low sodium tamari (soy sauce), brown rice vinegar, and sesame oil (untoasted and toasted), are all essentials. Umeboshi plum vinegar, gomasio (a blend of sea salt and toasted sesame seeds), and dried shiitake mushrooms (which are considered to have great medicinal value and are far more potent than fresh) are solid compliments and will enrich your cooking. Umeboshi plums (these are salt cured and definitely an acquired taste), and natural sauerkraut are traditionally considered key foods but may not appeal to everyone.
Sweeteners
Rice syrup, barley malt, and maple syrup are traditional macrobiotic sweeteners. Agave nectar is not traditionally used in macrobiotics but is included here as a viable alternative. It is low glycemic, completely unrefined, delicate in flavor, and an excellent sweetener.
Beverages
Kukicha or twig tea is a blend of green tea that has high antioxidant value, a mildly nutty flavor, and very low caffeine content. Bancha tea is a common green tea that goes well with food. Roasted Barley is a slightly bitter tea, which is often used as a coffee substitute. You can also use Teecino, which has a richer flavor palette. Ginger and peppermint teas are good for digestion. [p]Keep in mind that good quality drinking water is an essential in macrobiotics. Be sure to use filtered or top grade well water as much as possible. [/p]
