Whole Foods Cooking: Most Popular Articles
This fast hangover helper smoothie is a great antidote to last night's overindulgences. Coconut water, spinach and pineapple with a touch of lime rehydrate the system rapidly and give your aching body a jolt of energy.
This easy recipe for Roasted Patty Pan Squash with Shallots and Herbs is a great way to use any type of summer squash, and is a wonderful side dish for dinner parties. Try using rosemary or marjoram instead of the thyme for a different flavor.
Did you over-eat during the holidays? Have you been overloading your body with too much rich food, alcohol, sugar, and dairy? This food program is designed to help reduce inflammation, sluggishness and overall body toxicity.
Halvah (or halva), a sesame sweetmeat found throughout the Middle East, North Africa, and even into Asia and India, is perhaps one of the most nutritious whole foods sweets we can make. It is rich in protein, polyunsaturated fats, calcium, iron, magnesium, and plant sterols. Just as importantly for people with a sweet tooth, it’s delicious and can be flavored with chocolate, coffee, vanilla, rosewater or orange oil.
Leafy greens give us powerful nutrition from abundant chlorophyll, phytonutrients, vitamins and minerals. Learn how to eat more of these life loving plants. Your body will thank you!
The medical community has established that an alkaline diet rich in plant foods is key to longevity, but maintaining an alkaline diet is increasingly difficult in modern western culture. Complex alkalizing minerals are contained in abundance in vegetables and a selection of fruits, yet convenience foods, soda, and excess proteins have replaced them.
Moving towards a whole foods diet, and learning about whole foods cooking are two crucial steps towards creating -and maintaining- our long term health.
Tips on transitioning your family towards macrobiotic and whole foods, and helping your kids make healthy food choices.
Juices and smoothies can be great additions to our diet. They provide concentrated doses of nutrients and can help calm inflammatory responses in the body.
This easy, nearly fail-proof recipe for gluten free almond tart or pie crust is a snap to make and is a great base for any kind of fruit tart, custard pie or cheesecake.
This simple chai spice blend recipe comes in two variations. The first is extra easy and utilizes spices that can be found in any grocery store. The second is a bit more complex and may require a trip to a specialty foods store or a health food store that carries a nice variety of whole spices. Either way, you can mix up a batch and sprinkle some into your favorite recipes.
This easy recipe for pan roasted padron or shishito peppers has only 3 ingredients: the peppers, good olive oil and sea salt. These heirloom peppers have a complex flavor that is a combination of sweet and nutty, peppery and only very occasionally spicy (you might find one in 10 that is piccante).
Weâve all heard the saying âAn apple a day keeps the doctor awayâ. Whatâs interesting about the 21st
This raw whole foods recipe for marinated kale with lemon and garlic is a quick, easy and truly delicious way to eat your greens. Be sure to choose smaller and younger leaves of kale for this dish, as they will yield a tender dish.
The following recipes are just a few of the many recipes on this site that are nourishing to the wood element, or liver, in five element cooking. The liver is a remarkable organ with tremendous regenerative properties. It stores and nourishes our blood, assists digestion, and carries qi into our muscles and joints. The liver, along with our kidneys, is a major filtration system for toxins. Liver also impacts our hormones, vision, nails and skin. The Chinese consider the liver to be the “General” of the body, a leader from which much of our health or dis-ease can flow.
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This recipe for pineapple, coconut, lime and mint detox tonic beverage is great for those times you’ve over-indulged in food and drink. It is full of digestion-boosting enzymes, anti-inflammatory phytonutrients, and liver cleansing citrus.
This cooling cucumber, tomato and basil salad recipe is a summer favorite. Cucumbers, tomatoes, basil, red onion and light balsamic vinaigrette make for an exceptional summer side salad that is even better served on a bed of arugula.
You'll find an introduction to the concept of yin and yang as it applies to food in general, and in the macrobiotic diet and cooking.
This fat burning nopal cactus green cocktail smoothie recipe is a variation on a smoothie we see at our local farmer's market.
The watermelon baller smoothie is a great virgin cocktail for a hot afternoon. Young Thai coconut water, lime, turmeric root and watermelon combine for an ultra hydrating drink.
Tomato, basil, and leek soup is a classic regional Italian recipe. This fragrant, creamy soup is especially satisfying during late summer going into early fall, when plum tomatoes are at their peak. For a heartier touch, break chunks of day old sourdough bread into the soup when serving for what the Italians call “Pappa al Pomodoro”.
This recipe for non-dairy coconut or almond milk yogurt is perfect for making parfaits, dips and thick dressings. We like our yogurt creamy, and this version has a thickening agent in it: arrowroot.
Spread granola in a thin layer on two baking trays. Page 5.
This vegan, gluten-free macrobiotic recipe for Kasha Varnishkes (or Varnishkas) is a departure from the butter-and-egg eastern European version, and may be a new taste experience for many of you. Try adding sautéed mushrooms, carrots, squash, or parsnips to the base recipe for a different flavor profile. A bit of freshly ground pink peppercorns adds a nice finishing touch to this dish
This recipe for whole foods vegetarian posole is a soup made from dried corn (hominy) that is traditionally made with meat. Posole is also a dish that has as many variations as there are kitchens; every homemaker in Mexico has her own secrets to making this soup.
Regional Italian cooking inspires this simple and delicious recipe for white bean and fennel salad with toasted walnuts. Cooked white beans and raw fennel are tossed in light vinaigrette and topped with toasted walnuts. Add a bed of greens and some grains and you have a light complete meal.
What follows is a basic summary of how the 5 elements and the 5 seasons translate into a macrobiotic calendar, and how to make macrobiotic food choices that are particularly nourishing for our bodies during any time of year.
This recipe for vegan gingerbread cake is rich and densely flavored with layers of spice and molasses. It’s a family favorite, and is more appropriately termed a whole foods rather than macrobiotic dessert. The cake keeps well, can be frozen, and is lovely plain or with a dessert sauce.
Good year round, this recipe for vegan baked spiced apples is especially wonderful in fall and winter when apples are at their peak and we crave a warm dessert. A healthy alternative to cakes and cookies, baked apples are also a great comfort food, and can be dressed up with Vanilla Tofu Whip. This recipe can be prepared without the nuts and raisins.
Chickpeas, otherwise known as garbanzos, chana, ceci, or hummus, are small, round, tan beans that are very popular in the entire Mediterranean basin, India, Latin America and the Middle East. They are easy to sprout, and for many people who have difficulty digesting them, this can be a game changer.
Lush, creamy, and packed with nutrients, this recipe for dairy-free pumpkin pie nestled in a gluten free almond crust is a family favorite and the result of experimenting with traditional butter-and-cream laden recipes. The addition of cardamom adds a bit of different flavor.
This adaptation of Hoppin’ John makes a bit of a departure from the traditional recipe. It can be made with turkey bacon, or as a vegan Hoppin’ John with tempeh bacon, but either way it’s very tasty. Brown rice, black-eyed peas, vegetables and a touch of spice make this an excellent and simple supper dish. Add green veggies and a salad for a complete meal.
This potent green drink smoothie recipe is full of liver cleansing greens, and is guaranteed to give you a pleasant rush of energy and to help move a sluggish digestive system. The banana is an optional addition for those who may not do well with a potent green flavor, as it “softens” the intensity of it. Make sure all of your ingredients are organic please!
This kid-friendly recipe for classic raw coconut macaroons can be prepared in about 10 minutes. There are three variations on the original: vanilla chai, lemon or orange, and chocolate dipped.
This recipe for kitchari is a soupy Ayurvedic mung bean and rice stew. Kitchari (“mish-mash” in Hindi) is traditionally used as a restorative food after illness or childbirth, but also as part of the Ayurvedic cleansing protocol called Panchakarma. This simple dish is composed of rice and mung or lentil dal cooked with spices. It is great to eat if you are doing a home cleanse.
Inflammation is one of the big buzzwords in the holistic medical community, and evidence is mounting that chronic inflammation is at the root of many, if not most, disease states.Americans' diets are increasingly made up of processed and genetically modified foods, excess sugars and fats. This is a recipe for chronic inflammation. An anti-inflammatory diet can quiet symptoms, and turn back the tide on many health issues, with the added benefits of increased energy and, in many cases, weight loss
This whole foods dish is perfect in summer and early fall, when tomatoes are at their best. It can be a side dish, or served with pasta.
This easy recipe for pan seared mahi mahi with lime marinade is perfect for a warm weather dinner, when you want something quick, easy and delicious (in other words, you don’t want to heat up your kitchen).
This warming, creamy, nutrient rich macrobiotic cauliflower and sweet potato soup is perfect for fall, and hearty enough to be a light meal. Sweet potatoes and carrots give it a beautiful pale orange hue, and it keeps well for 3-4 days, refrigerated.
This recipe for creamy Thai style carrot coconut soup with curry spices straddles both whole foods cooking and world cuisine; the spices possess both great flavor and anti-inflammatory and digestive properties that enhance those of carrots.
This quick whole foods recipe for wasabi aioli is fabulous on grilled fish, tofu, veggie burgers, and meats. It’s also excellent in sandwiches, and holds up well, with a shelf life of a week.
This recipe for the Oz green detoxifying, cooling, electrolyte rich smoothie is perfect for the hot days of summer, when we need extra hydration and electrolytes.
This recipe for sautéed wild mushrooms can be prepared in about 15 minutes and is a perfect topper for pasta, rice, millet or quinoa. You can also enhance roast chicken; seared tofu or tempeh; or a nice piece of broiled or seared fish (sea bass, wild salmon or halibut are personal favorites).Mushrooms are browned in olive oil with garlic, shallot and your choice of fresh herbs; a bit of wine finishes the dish.
This green drink packs a nutritional wallop and is effective for helping move heavy metals out of the body. Make sure you always use organic produce for smoothies.
This naturally creamy, macrobiotic cauliflower soup is scented with mild curry and cilantro. I have seen the most die-hard cauliflower haters change their minds after eating this soup, and I can never seem to make a big enough pot of it: everyone comes back for seconds.
According to 5-element theory, our kidneys govern our vital life force energy. They regulate water metabolism, our sex organs and fertility, bones, teeth, hair and hearing. In other words, kidney energy is incredibly important to our health. We have some wonderful recipes that can nourish and strengthen our kidney 'essence' any time of year.
Spring marks a miraculous bursting of energy and carries with it the energy of wood. Sap, which is nature’s lifeblood, courses through the trees; new life pushes its way up from the depths of the earth, and we are surrounded by a bright sense of renewal and creativity.
After resisting for years, I have decided to make my own recipe for raw, organic coconut almond milk. I usually make it straight with just a touch of vanilla, but it is equally delicious with cacao, cinnamon, mace and various sweeteners ranging from raw honey, agave and dates. All you need is a blender, good water and a nut milk bag or layers of cheesecloth.
This gluten free, dairy free antioxidant berry banana smoothie recipe makes a great breakfast in warm weather, or a yummy pick-me-up in the midmorning or mid-afternoon. Berries are being recognized as some of the most powerful superfoods in the plant kingdom. They are rich in disease-fighting antioxidants, are heart healthy, and considered to be vital foods in anti-aging medicine.
This recipe for mixed vegetable soup is a great way to use up odds and ends of veggies that may have accumulated in your fridge. Don’t be afraid to experiment; this is a very forgiving soup and you may find yourself happily surprised by what can happen!
This anti-inflammatory beauty tonic is full of skin beautifying nutrients and inflammation-cooling plants. It nourishes and supports the blood, liver and digestion, and contains a big dose of chlorophyll. Cucumbers and celery are also beneficial for joints and connective tissue
The paleo diet is nothing new. In some form or another, it's been around for about 200,000 years as humans existed in a nomadic, hunter-gatherer manner. Pre-agricultural humans ate animal food, roots, wild plants, nuts and seeds. Fruits were an occasional food; present in the diet, they occupied a minority space based on seasonal gathering and drying.
This kombu shiitake dashi (stock) is an adaptation of the Angelika’s Kitchen recipe. It’s an excellent soup stock, and can be used as a base for a noodle dish or for steaming fish.
This earthy, warming lentil stew with wild mushrooms, root vegetables and greens is perfect for the cool days of fall and winter's chill.
Spiced Pumpkin Smoothie is a fast and absolutely delicious treat that makes a great post-workout snack or even breakfast. Organic pumpkin, almond or coconut milk, frozen banana and spices are blended together to create a creamy and nutrient dense pick-me-up.
This green blood tonic recipe combines liver cleansing vegetables with chlorophyll rich leaves in a powerful healing drink. Chlorophyll food generally contains ample iron and manganese, and as such helps build healthy blood.
This recipe for sweet winter squash stuffed with cornbread, wild rice and smoked tempeh is a perfect vegetarian option for holiday meals or entertaining in the cooler months. It bridges both the whole foods and macrobiotic tables, and is a wonderfully adaptable recipe. This dish can also be made ahead of time and travels well. Carnivores can substitute high quality turkey sausage for the tempeh with equally good results.
Dealing with the serious illness of a loved one is one of the most spiritually and emotionally challenging experiences imaginable.
This easy recipe for potato, leek and celery root soup, with onion and garlic, is great served warm on cool days or chilled on warm ones.
This rich, delicious recipe for maitake and mushroom soup is layered with complex flavors. An optional splash of cognac is simply a flavorful nod to French cooking. Maitake and shiitake mushrooms are known for their medicinal value. It is believed that they strengthen the heart, improve immunity, and assist the body’s detoxification process.
This recipe for my super sunrise citrus smoothie is perfect during the peak citrus months. It has a golden base of grapefruit, orange/tangerine and lemon, topped with apple, greens, ginger and a pinch of cayenne.
Just for fun I’ve developed juices and smoothies for the colors of the 7 chakras. The word chakra means wheel or vortex in the ancient language Sanskrit, and is used in energy medicine and energy anatomy to identify spinning vortexes that connect our bodies to the energy of the universe.
This light and delicious salad has a wonderful, vibrant living energy and is best eaten the day it is made. As the kale marinates it tenderizes, but do try to choose younger, smaller leaves, as they are easier to digest.
This quick, easy and raw recipe for watermelon smoothie is a fantastic detoxifier rich in lycopene and beta-carotene.
This light, broth soup is great any time of year, but especially during the spring and fall, when our bodies crave warmth but not necessarily density. Soba noodles and carrots nourish the liver, and the cabbage is great for digestion. The garlic, shallots, ginger and shiitakes all give an extra boost to the immune system, too.
This recipe for millet and vegetable soup hits the spot on a cool day, and can be a one-pot meal. You can vary the vegetables according to what you have on hand, or your mood, but make sure you always use the base of carrot/celery/onion. Toasting the millet adds another layer of flavor to the soup.
This bright and easy blueberry and baby greens salad with nuts and white balsamic dressing is a snap to prepare and makes a great starter or entree salad.
The word macrobiotic comes from the Greek macro, meaning large or long, and bios, or life. Macrobiotics is a lifestyle and dietary philosophy that promotes health, longevity and healing, through a largely plant-based diet.
This recipe for herb roasted chicken with wild rice and mushroom stuffing requires a couple of steps but is actually pretty easy to make, and is great for a special dinner. You can prep the bird and the stuffing ahead of time and stuff the bird when you’re ready to cook it. It's a great option for an intimate holiday or dinner.
Pressed salad is a dish indicated for promoting flexibility and can be made anytime of year. Salting
Celery root remoulade (celeri remoulade) is an iconic French salad, sort of a French version of coleslaw, with a creamy, mayonnaise based dressing.
This recipe for cauliflower and vegetable soup is full of lung strengthening foods and is excellent for emotional grounding. Vary the herbs according to your tastes.
This hearty seitan stew recipe is perfect for fall and winter, when our bodies crave substantial foods. Experiment with adding different veggies to this dish, such as green beans, parsnips, rutabaga, squash, mushrooms, or celery root.
Agave sweetened lemonade is a special treat in warm weather (although it’s lovely as a warm drink too). We don’t drink it all the time, but every once in awhile a tall glass of lemonade really hits the spot.
This recipe for raw cashew, date and almond superfood energy bars is great for anyone who wants a nutritious snack to carry. They are rich in protein, fiber, healthy fats and other nutrients, and contain flax or chia, lucuma, maca and coconut.
Creamy, fragrant and delicious, this whole foods recipe for Middle Eastern red lentil soup has become a staple in my kitchen. It is lighter than most bean soups, with an interestingly complex flavor enhanced by a touch of lemon when serving. It makes a light, easy supper when served with pita or naan and a salad.
Seriously ill patients are in need of competent caretaking, but the equally important and often complex question of Nurture cannot be disregarded for either patients or the family members, spouses and partners who take care of them.
This simple recipe for kelp noodles with broccoli and creamy avocado dressing is a delicious way to prepare them in 5 minutes (no cooking involved).
This hearty recipe for a stew of lentils and fall vegetables is vegan stunner; it has layers of almost meaty flavor and can be served on its own, with steamed grains, or over polenta. Make plenty, as this stew will have people coming back for seconds, and freezes well.
Winter governs the water element, or Zhi. It is the dormant season, when all life force burrows deep in the bosom of the earth. It is a gestational time of replenishing the wellspring of life so that when spring comes, the gathering energy will burst forth with new growth.
Cooking with olive oil and shallot softens kale's native bitterness. This is a simple, tasty way to get your greens with minimal effort and maximum benefit. Kale is one of the plant kingdom's superfoods and is rich in vitamins, minerals, and fiber.
This recipe for the green genie cooling electrolyte smoothie is perfect for the hot days of summer, when we need extra hydration and electrolytes
These zesty little tempeh veggie burger patties make a delicious first or main course. Serve with Mock Tartar Sauce, and a light salad for a perfect spring meal.
Quick, light, and fragrant with sweet herbs, this recipe for steam sautéed summer squash can be made with any yellow or green variety of sweet squash.
This recipe for a salad of roasted figs, Brie, walnuts and baby greens is a luscious and rich starter, and also makes a great brunch salad. It works equally well with other cheeses such as chevre, Humboldt Fog, Ricotta Salata or Manchego, which gives you the option of a goat or sheep cheese if you don’t eat cow cheeses.
Kombu Bonito Dashi (Fish Stock)is a base recipe for many macrobiotic soups, but can be served alone as a clear broth or with soba noodles, vegetables, and green onions. This smoky broth is easy to prepare, flavorful, healthy and versatile. This particular version is an excellent base for seafood soups as well.
One of the challenges of cleaning up your diet is the increased sensitivity you experience when you eat the “wrong” thing. The more oriented towards a whole foods diet we become, the more we will notice a reaction when we eat commercial, chemically altered food.
This creamy sweet potato and kale soup recipe is power-packed with nutrients: beta-carotene from the sweet potatoes; calcium minerals, and fiber from the kale. It is strengthening for both the spleen and liver.
This simple, homey, spiced apple crisp recipe is at its best made with tart-sweet apples, or a mixture of the two. The recipe is a healthy (and vegan) spin on an old-fashioned classic. By substituting gluten free flour in the topping and filling, and making sure to purchase oats that have not been processed in a wheat plant (these are marked gluten free), you can prepare a dessert that will make gluten sensitive individuals very happy!
This easy recipe for pan seared wild salmon with cumin and lime marinade is perfect for a warm weather dinner, when you want something quick, easy and delicious (in other words, you don’t want to heat up your kitchen).
Squash come in dozens of varieties, shapes and colors. In summer and early fall we see the delicate yellow and green varieties: zucchini, yellow squash, avocado and patty pan. As summer deepens into fall, the wonderfully dense yellow and deep orange fleshed varieties ripen to carry us through the winter: pumpkins of all kinds, butternut, delicata, acorn, carnival, hubbard, hokkaido and many more grace our pantries and root cellars.
This whole foods recipe for sweet baked delicata squash with chili spices is a wonderful sweet/spicy/savory way to prepare delicata or any other hard winter squash. The squash is rubbed with spices, drizzled with a bit of olive oil and agave, and baked to perfection. This is a perfect side for fall entrees, and is an excellent holiday dish as well.
This easy recipe for sesame tahini ginger sauce is very easy to make and incredibly versatile. We love it on salads, steamed rice, broccoli, kale, tofu and even fish.
This simple recipe for pan seared turkey breast with lemon and herbs takes less than 10 minutes to cook and is incredibly flavorful and aromatic.
As each season shifts into the next, we can support our bodies by gently cleansing our energetic pathways. Blood, digestion, elimination all need attention, much in the same way we tune up our cars, change the oil, and ensure that all the fluids are adequate.
This whole foods recipe for steel cut oats with flax and fruit is great for busy people, because you have the option of soaking them overnight and having breakfast ready for you in the morning. Steel cut oats are chopped whole oats, less processed than our more familiar oatmeal, and leagues ahead of the instant variety. Many people avoid steel cut oats because of the cooking time required, but with this painless recipe you can make a big pot and reheat them as needed.
This simple whole foods recipe for pasta with cauliflower, arugula, garlic and olive oil is an easy supper dish; just make a salad and you’re good to go. This recipe can be made with whole wheat, gluten-free or durum semolina pasta with equally good results. A bit of grated parmesan, manchego or goat cheese is a nice optional finish if you eat dairy.
This ultra easy recipe for natural applesauce just requires a vertical wand blender: no need to peel the apples as long as they're organic! The skins add vitamins and color and puree nicely into the mix. This is a great topping for granola and yogurt; oatmeal or other hot cereal; and makes a lovely dessert sauce.
During the summer we love homemade “vitamin waters”. No need for sweeteners or chemicals, just good water and whatever you add into it. These waters are hydrating and delicious, and a wonderful way to wean off bottled drinks towards pure water.
This fresh, light, zesty quinoa and corn salad recipe is a perfect late summer side dish. Corn and tomatillos are at their peak in the farmer’s market during late July, August and September. Serve this salad as a side or topper for a bed of greens; it is excellent with seafood entrees and grilled tofu.
Lightly toasting the millet gives a nutty flavor to this simple macrobiotic pilaf recipe. Try cooking with a few pods of cardamom and garnishing with toasted pine nuts for a north African style pulao.
This Mango Pineapple Green Smoothie recipe is a luscious and buttery smooth green drink that should be made with ripe mangoes in season and golden pineapple for best effect. You can add some Meyer or regular lemon or a bit of fresh ginger root for extra zest. Please remember to use organic produce in any green drink!
Known in some circles as “Jewish penicillin”, chicken soup is a staple for omnivorous families when a cold or flu strikes. This soup is a home remedy that works wonders when you are under the weather.
This creamy, luscious, gluten-free chocolate pudding recipe is an amazingly simple dessert, and the big surprise is that it's vegan. It is nearly as rich and velvety as its traditional cousin, but is low in fat and naturally sweetened.
This whole foods, vegan, Indian-inspired rice pudding with cardamom and almond was birthed from a longing for this luscious comfort food –minus the sugar, eggs and dairy. Not-too-sweet, creamy, and warm with spices, it is wonderful on its own, with a sprinkling of nuts, raisins or currants, or with a bit of fresh fruit like berries or bananas.
Major consumption of whole grains is the bedrock of a macrobiotic diet. Brown rice is a primary traditional macrobiotic food, but when we look at the spectrum of grains available to us we find a kaleidoscope of flavors, textures and colors.
Brazilian Feijoada is a recipe for black bean stew originally developed by slaves to use lesser cuts of meat. We’re giving this fragrant dish a happier –and whole foods vegan- fate by transforming it into a rich and aromatic black bean stew with seitan and vegetables. The dish requires a bit of work, but the result is well worth it. You can freeze any leftover stew for another time.
Miso is a salty fermented soybean paste that is then aged anywhere from 6 months to more than 2 years. Always buy unpasteurized miso, as it is a live food, and should never be boiled. I generally recommend light or red miso, as they are milder and less salty than the darker varieties. Light miso is best for warm weather, and the red is a good pick for moderate climates or year round use.
Macrobiotics classifies vegetables into three different categories: root, round, and green. It is recommended that we eat several vegetables from these categories on a daily basis. This helps alkalize the blood, reduce inflammation, and keep energy flowing through the body.
We love old-fashioned, deep dish apple pie in my family, and it has been a common dessert on our table during apple season for as long as I can remember. Every good baker has her own version, and I like my pie stacked with fruit, well spiced, and encased in a tender crust.
Crisp and crunchy, naturally sweet and popping with flavor, lobster and corn bruschetta is a fabulous dish for summer entertaining.
This simple recipe for slow roasted tomatoes is all about time, and there is no substitute for the rich, flavorful and versatile reward for your patience. This is a great project for when you know someone will be home for several hours, and the pay-off is a fragrant and succulent condiment that can be used on pasta; as a sauce for grilled tofu, meats, fish or vegetables; as a filling for sandwiches or bruschetta; in salad dressings, dips, soups, omelettes or frittatas. While they are better fresh, slow roasted tomatoes can even be frozen (for up to 6 months in deep freeze), and keep for up to 2 weeks in the fridge.
Lush, creamy, and packed with nutrients, this recipe for pumpkin pudding is a family favorite and especially wonderful because it’s healthy. Pumpkin is loaded with beta-carotene and potassium, and is also rich in fiber. The pudding can also be baked in a piecrust as a pumpkin pie.
The Earth Element or Yi falls in late summer, and lasts from August 21 until the fall equinox of September 21. It is the shortest season, and is a moment of suspension between the high energies of the Fire Season and the descending energies of autumn, when light inevitably recedes, and life pulls back towards the earth. Earth time is a brief balance between yin and yang, when the harvest is rich and full, plant life is abundant, and the Earth is yielding her fruits with copious bounty.
Toasted sesame oil, ginger, garlic and tamari transform this recipe for pan seared tofu and green beans into a delicious entrée that even meat eaters enjoy. Serve with brown rice, millet or quinoa and a simple carrot and mint salad for a quick, easy meal.
This quick and easy whole foods sauté of broccoli, shallots, garlic and lemon is an excellent side dish for almost any meal, and is so tasty you’ll be going back for seconds. The broccoli is steam sautéed in less than 5 minutes, so this is a perfect side for busy cooks.
All macrobiotic cooking can be considered whole food, but not all whole food is macrobiotic. What are the differences? How are macrobiotic and whole foods cooking similar? How can we adapt a standard Western diet to one -or both- of these lifestyles?
This awesome, whole foods, crispy seitan, lettuce and tomato sandwich recipe has earned the approval of hard-core meat eaters. Seitan is pan seared until crispy and layered with sliced tomatoes, lettuce and chipotle aioli on rustic bread. A BLT never tasted this good!
This lovely ginger drink recipe is a variation on African ginger beer. It is refreshing when served chilled with sparkling water in hot weather; and is a warming brew served piping hot on a chilly day.
This bright, crunchy, spicy corn salad recipe is the epitome of summer and the Fire Season. Corn, tomatoes, bell peppers, jalapenos, along with fresh herbs combine to create a wonderful dish that can be used as a salsa with grilled fish or poultry, or combined with avocado, greens and a bit of feta or goat cheese for a spectacular entrée salad.
This fresh and delicious raw recipe for “spaghetti” with tomato basil sauce is a wonderful summer dish and is perfect if you can’t bear the thought of turning on your stove. Delicate strands of zucchini are topped with a light tomato and basil sauce. Use a mandoline, julienne peeler or spiralizer (spiral slicer) to cut the “pasta”. If you don’t have any of these, a good, sharp peeler can do the trick to cut wide ribbons.
Okay, so this cacao almond bliss smoothie is as much a dessert as it is a mini-meal. The good news is that if you are going to eat a chocolate almond sweet creation, this is the way to go. It can even be frozen into a sorbet. This is heaven on earth for guilt-free chocolate loving bliss!
This versatile recipe for gluten free stuffed zucchini adapts itself to any number of variations. For extra protein, add cooked lentils or cubed, browned tofu; meat eaters can add 1 cup of crumbled cooked turkey sausage. Variations on the veggies include sweet red peppers, cooked winter squash and any variety of mushrooms. Let your imagination inspire you!
This quick, easy and delicious recipe for baked fish with tahini sauce is a favorite in my family. It is a variation on a classic Middle Eastern-North African recipe, with a few touches. Choose a white fish like snapper, tilapia or halibut. We’ve also made this with wild salmon.
This recipe for baked fish and cilantro pesto is a simple, easy way to make a big impact. The pesto can be made ahead of time, and in ten minutes you’ll have a spectacularly flavorful entrée. Serve with soba or brown rice, asparagus or green beans, and a nice beet salad on greens for a fabulous and flavorful meal.
This quick and easy raw recipe for Mediterranean marinated kale includes red onion, sun dried (or fresh) tomatoes, optional olives, olive oil and lemon juice. The lemon and olive oil naturally tenderize the kale, and yield a fabulous side salad. This dish is wonderful in the spring and summer months, when our bodies naturally need more raw food.
This textured yet creamy recipe for chia, coconut and banana pudding parfait is a delicious and healthy, no-guilt, gluten free dessert. Salvia
This parchment steamed fish entrée recipe melds the mild anise flavor of fennel with lemon, shallots and dill. Fennel sweetens as it cooks, losing its intensity, and is good for the lungs and for digestion.
Any squash which appears at summer’s end can be used for this savory baked squash recipe: butternut, kabocha, acorn, buttercup or pumpkin are all interchangeable.
This naturally creamy, vegan, macrobiotic cauliflower soup recipe is enhanced with the mild flavor of dill. I have seen the most die-hard cauliflower haters change their minds after eating this soup, and I can never seem to make a big enough pot of it: everyone comes back for seconds.
This West Indian inspired, whole foods pumpkin and chickpea curry recipe is a wonderful fall/winter entrée and does not need much more than fragrant brown basmati rice and some cooked greens to make an excellent meal.
This recipe for vegan cauliflower and pumpkin soup is naturally creamy and scented with turmeric and cilantro.
This slightly spicy, creamy sweet potato, jalapeno, and spinach soup is power-packed with nutrients. Sweet potatoes provide abundant beta-carotene; spinach lends phyto-nutrients, iron; and vitamins K, A and C. It is strengthening for both the spleen and liver
This classic, low fat, vegan butternut squash and apple soup recipe is rich in beta-carotene, and is strengthening for the spleen and digestion
This recipe for rustic, hearty, macrobiotic red bean soup sticks to your ribs in cool and cold weather. Try adding cooked pasta for a healthy version of Pasta e Fagioli, the classic Italian pasta and bean soup. This soup is even better the next day, and freezes very well.
This cool, tangy, brown rice and vegetable salad with miso dressing is a pleasure to eat on a hot day. Crunchy carrots and celery, parsley and other sweet herbs all combine to make a delicious side dish.
This quick and easy recipe for a breakfast or post-workout banana pecan super smoothie packs a big punch with superfood fuel for sustained energy, and as such is a great, healthy mini-meal to drink before or after working out.
This recipe for creamy carrot soup with curry spices straddles both macrobiotic and whole foods cooking; the spices are not typical of Japanese macrobiotics, but possess anti-inflammatory properties that enhance those of carrots. Not your ubiquitous carrot soup, this possesses layers of flavor that complement its healing properties.
Coconut lends itself to smoothies and soups, entrees and desserts. The list that follows covers all these culinary bases and more.
We live in a mobile world, and eating well in our travel-oriented universe can be really hard unless you plan ahead. For all of you who struggle to maintain balance on the road, we've got some great suggestions. And no, you don't have to pack an extra suitcase full of food!
This whole foods recipe for soba noodles with maitake mushrooms is a meeting of great taste with great medicine. Maitake mushrooms are amongst the most popular culinary mushrooms in Japanese cooking, and have a rich, earthy, almost meaty flavor. They also happen to be very powerful medicinal mushrooms, and are used in oriental medicine as mineral rich immune enhancers and cancer fighters. If you cannot source maitakes, use shiitake mushrooms instead
This berry smoothie recipe is a great breakfast in warm weather, or a yummy pick-me-up in the midmorning or mid-afternoon. Berries are being recognized as one of the most powerful superfoods in the plant kingdom. They are rich in disease-fighting antioxidants, are heart healthy, and considered to be vital foods in anti-aging medicine
This delicious whole foods recipe for Mexican style grilled corn with lime, chili and queso blanco may change your relationship with corn forever. Queso blanco is a hard, white, grating cheese found in the dairy case of any market that sells Latin products. If you don’t have a grill, roasting the corn at 450’ for about 15 minutes is a passable substitute.
This simple recipe for Salsa Verde (Green Sauce) is a staple of the Mexican table, and is truly a summer salsa. Tomatillos, jalapenos, garlic and cilantro combine to make a zesty, piquant sauce that can be eaten with anything from chips, to grilled fish and meats, to eggs. Removing the seeds from the jalapenos before cooking will make for a mild salsa; leaving them whole makes a very spicy one.
Adzuki beans strengthen the kidneys and adrenals, and aid in detoxification and weight loss. This creamy, slow cooked dish is slightly sweet and fragrant with herbs. It was inspired by my friend Anita Devine, who is a great macrobiotic chef in upstate New York. She makes a mean pot of beans!
This easy whole foods recipe for quinoa, corn, and black bean salad is a great way to use up leftover grains, beans, and/or corn. A light, lemony, cumin vinaigrette adds zesty flavor to this high-protein mini-meal. The salad presents a complete amino acid profile and makes a fantastic summer lunch or supper dish.
This recipe for pan-seared halibut with red wine reduction can be made with snapper or other white fish as well, but the meatiness of halibut really lends itself to searing. Choose thick (1 ½ ”) filets for this recipe.
You'll find the basics of macrobiotic dry goods here, with suggestions on choices for various dry goods and seasonings.
Traditional cultures revere the curative powers of bone broths, which are used to restore strength to invalids, stave off colds, heal weak digestion, and build strong bones. For chefs, good stock is essential to great cooking, and adds incredible flavor to soups and stews.