Macro Breakfast: Barley, daikon miso, steamed collards

Although hulled barley is more nutritious because it only has the outer hull removed,  pearl barley cooks much faster and is less chewy.

It's midterm week!!! So make sure you start off your morning with a good macro breakfast to jumpstart your brain ;)

Soft Barley
Pressure cooker:  Place 1 cup barley, 5 cups water, and 1 kombu (6 inches) in pressure cooker.  Turn flame to high and bring cooker up to pressure.  Place flame deflector under cooker and reduce flame to medium-low.  Cook for 50 mins.
Rice cooker:  Place 1/2-3/4 cup barley and 1 kombu strip (1 inch) in rice cooker and fill with water up between the 0.5-1.0 line for porridge.  Cook rice on porridge setting.  If there is still a lot of water still left over transfer all contents to a pot and boil for another 5-10 mins until it thickens.

Miso Soup with Wakame and Daikon
Place 2.5 cups water in a pot and bring to boil.  Add 1 cup of daikon quartered and thinly sliced, cut on a diagonal.  Add 1-2 shiitake mushroom (soaked, stems removed and sliced).  Reduce flame to medium-low, cover, and simmer 3-5 mins until daikon is tender.  Add tbsp wakame and simmer 2-3 mins.  Reduce flame to very low, add 2 tsp barley (mugi) miso diluted in water and simmer 2-3 mins more.  Place soup in individual serving bowls and garnish with chopped scallions.

Recipe courtesy of The Macrobiotic Way by Michio Kushi & Stephen Blauer

Restaurant Review: Lemonade Restaurants

2 portion order split:  Quinoa with cucumber, radish and ginger orange vinaigrette, Beets with pickled onion and hazelnut vinaigrette, snap peas with edamame and sesame, and green beans with peaches. 

Lemonade Restaurants LA is popping up everywhere!  From Pasadena to the campus of USC.  It is a modern cafeteria that serves seasonal southern california food.  Although they are not completely vegan they have a huge selection of vegan and macro options in their marketplace section:

Pay $4 for each item or order 2 portions for $7.50 or 3 for $10.  You can split your order!  So if you order 2 portions and split each you can get 4 different choices (like what I did above), or you can split the 3 and get 6 different choices!

The atmosphere at Lemonade can get a little intimidating when you first enter, more than likely it will be pretty busy.  But don't worry, the line moves fast because it's like a grab and go and quick serving cafeteria style.  There are a lot of workers and all you do is point out to them which ones you want and they'll give it to you in no time.  Be sure to ask them which items are vegan. Probably one of my favorite marketplace selections is the spaghetti squash with farro and pomegranate vinaigrette.  What's amazing is that they released their recipe!  Check out Lemonade LA, you will not be disappointed.

Happy Valentines Day!!!!-2012

Made these this morning!  Bake some sweet macroness for your loved one or even for yourself ;)

Macro Thumbprint Cookies

• 1 cup(s) of rolled oats
• 1 cup(s) of almonds
• 1 cup(s) of spelt flour

• 1/2 cup(s) of corn or safflower oil
• 1/4 cup(s) of maple syrup

• 1/4 cup(s) of brown rice syrup
• 1 jar of Fruit-sweetened jam of your choice


1. Preheat the oven to 350 degrees F.

2. Combine the oats and almonds in a blender or food processor and blend until they have the consistency of flour.
3. Pour into a large bowl, and add the spelt flour.
4. In a small, separate bowl, mix the oil, maple and brown rice syrup together.
5. Combine the wet and dry ingredients and mix well.
6. Make 1 inch balls with your hands and press flat onto a cookie sheet.
7. Make and indentation with your thumb in the center of each cookie.
8. Fill each cookie with a teaspoon of jam.
9. Bake at 350 degrees for 15 minutes

Cool and enjoy!


Note:  If you're like me who doesn't like their cookies too sweet, just use either maple syrup or brown rice syrup.

Kick the coffee bean and go with the grain!

Inka and Pero make great grain coffees with all natural ingredients and macro sweeteners such as Barley Malt.  

Why is caffeine bad for you?

Because caffeine overstimulates the adrenal glands and the heart, macrobiotics says that eliminating it from your diet is best to help balance your emotional and physical well being.  It has also been tied to mineral loss, breast cysts, gastrointestinal problems, cardiovascular stress, and nutritional deficiencies.  Although non caffeinated coffee may be better for you it is usually processed with chemicals and other unwanted additives.

What is grain coffee?

Teeccino is the most popular with a variety of flavors like vanilla hazelnut and mocha.   Although it is less macro because it contains carob,  dates and nuts, I definitely recommend this to those just weaning off coffee because it tastes amazing!  Also comes in travel tea bag ;)

Grain coffee is a ground up mixture of roasted whole grains that provides a nourishing alternative to regular or decaffeinated coffee.  A variety of grain coffees are available in natural food stores (look in the coffee or tea section).  Those made with 100% cereal grains, wild grasses beans, and other vegetable-quality ingredients and containing no honey, molasses, or other strong sweeteners and fruit powders are suitable for occasional consumption and a great dessert alternative.

How do you prepare grain coffee?

Because Inka and Pero grain coffee is instant, all you need to do is add 1 heaping tsp in water and mix well.  Teeccino on the otherhand should be treated like brewed coffee.  Use drip coffee makers, french press, or get even more creative with an espresso maker.  

Grain coffee is a great treat and really helps beat the coffee addiction, it did for my dad! He loves to make the Teeccino mocha flavor with almond milk froth on top.  You'll find that drinking grain coffee is so much more relaxing for your mind and body.  

It's a lifestyle not a diet

I was in the middle of bustling downtown Honolulu and decided to enact a little macro reflection into my lunch break :)

In addition to changing your food, macrobiotics encourages people to make lifestyle and environmental changes.  Macrobiotic way of life suggestions include:

• Develop a positive, optimistic attitude and visualize yourself the way you want to feel and be.
• Focus on your health and healing rather than your condition or disease.
• Cultivate an appreciation for everything you have, counting your blessings. Make the best of your present situation, while learning how to change your life for the better.
• Ask for support from your family and friends, as it is vitally important. Request assistance.
• Cook with a gas stove. Use a portable gas stove if necessary. Avoid electric or microwave cooking.
• Sing a happy song each day!
• Create peaceful and pleasant mealtimes.
• Finish eating dinner and all solid foods three hours before bedtime. Avoid lying down right after eating.
• Give thanks before and after each meal, remembering how fortunate you are to have this food and knowledge.
• Chewing very well is essential for proper assimilation to maximize energy and healing. 
• Try to wear items closest to your body (underwear) and dress your bed with 100% organic cotton.
• Avoid placing electric appliances (clock, radio, ceiling fan) above or around your bed.
• Stimulate your body daily with a hot towel body scrub, or at least massage your face, hands, and feet twice a day.
• Spend at least one hour outdoors daily, ideally two or three hours, avoiding the noon sun (10:00 am -2:00 pm).
• Several times a week, exercise moderately to the point of perspiring, as you dance, bicycle, garden, or perform any enjoyable activity.
• Take a daily walk outdoors at leas 5-10 minutes before breakfast and 20-30 minutes after evening dinner, preferably after each meal. When walking, breathe 3-5 steps inhaling and 3-5 steps exhaling, as comfortable.
• Communicate frequently with your parents, family, teachers, and friends, sharing your knowledge, experiences, and feelings.
• Go to bed early (ideally 10:30 pm) and rise early (ideally 6:30 am or at sunrise.)
• Put order in your home, car, and office by cleaning and organizing each area.
• Open up your house daily at least one half hour, to allow fresh air inside and stale air outdoors. Keep windows open whenever appropriate, while maintaining a pleasant temperature.
• Place live, green plants in each living area to enrich the oxygen content of your home.
• Avoid cosmetics and body care products that contain sugar, chemicals, heavy perfumes, or animal products.
• Use organic fertilizers and pesticides in your yard. Eat organic foods.
• Minimize television and computer viewing.
• Remove fluorescent lights from your home or office and replace them with "full spectrum" and energy efficient lights.
• Discover and utilize your talents and find a life-work that brings you satisfaction and joy!
• Love yourself!

What's the most macro bar out there?

This is my favorite flavor!  If you're lifting hard at the gym I suggest eating the Peanut Protein flavor within 15mins of your workout to help your muscles repair.

Jolanta Sonkin created MacroBars based on her own experience with macrobiotics and how it helped her mother's recovery from breast cancer.  These bars are macrobiotic, vegan, and made without any additives or preservatives, refined sugars, flours or dairy. This helps to create a pH-balanced environment in your body, leading to better absorption of minerals and other nutrients.  Because these bars are sweetened with grain-based sweeteners, the sweeteners take longer to digest, thus avoiding the blood-sugar spikes associated with refined sugars. The fats in GoMacro bars are healthy fats derived from nuts and seeds containing omega3 fatty acids, minerals and vitamins. Carbs are complex carbs from whole grains. These are slow-burning carbs that boost energy levels throughout the day. Protein comes from brown rice protein – a great high protein alternative to animal products and soy. 


You can find these in natural food stores or order them online in a pack of 15 at amazon.com.  These are great grab and go bars, perfect for pre and post workouts.  Choose from 10 awesome flavors like Tahini Date, Granola w/Coconut, and Almond Butter with Carob.

If you order a box of 15 on amazon it comes in this eco friendly sustainable box that you can replant ;)

Daikon

Daikon is high in vitamin C and folacin. Like its relatives broccoli, cabbage and kale, daikon is a cruciferous vegetable that offers cancer-protecting potential.

What is daikon?

Daikon is a long white radish that is used in many regular and medicinal preparations. It helps discharge fat and oil from the body. It is cooked fresh or dried and grated raw as a garnish for oily foods.  Raw daikon is used throughout Japan to complement the taste of oily or raw foods and, more importantly, to aid in their digestion. 

What are its benefits?

Laboratory analysis has shown that the juice of raw daikon is abundant in digestive enzymes similar to those found in the human digestive tract. These enzymes - diastase, amylase, and esterase - help transform complex carbohydrates, fats, and proteins into their readily assimilable components.  

Daikon juice actually inhibits the formation of dangerous chemicals in the body. Nitrosamines, a type of carcinogen, can form in the stomach from chemicals present in both natural and processed foods. Daikon juice contains substances identified as "phenolic compounds" that can block this potentially dangerous reaction. Thus, a diet including raw daikon may reduce the risk of cancer.

It also been shown to be effective as a diuretic and decongestant. As a diuretic, raw daikon promotes the discharge of excess water by the kidneys. The result is increased urination and gradual reduction of the swelling condition known as edema. As a decongestant, the enzymes in daikon juice seem to help dissolve mucus and phlegm in the respiratory system and facilitate their discharge from the body.  

How do you use daikon?

Traditional Japanese restaurants serve grated daikon in tempura dip to help digest oils, or shredded daikon with beans to help digest the protein. Grated daikon is a wonderful aid to people with a weak digestive system. It is important, however, to use grated daikon immediately. In just thirty minutes nearly 50 percent of its enzymes are lost.

A few drops of soy sauce and a tablespoon of grated daikon is a macrobiotic treatment for helping the body discharge old animal protein and fats. Cooking daikon with a kombu broth is said to help the body eliminate excess dairy products. A tea brewed from daikon, shiitake and kombu has been used as a folk remedy to reduce fever.

Daikon Drinks

I love using daikon in my nishime (like in my kabocha stewed veggies recipe) and stew it down till it is really soft and melts in your mouth.  However I find that using it in medicinal drinks is ideal.  Three excellent drinks can be made using daikon radish:

Daikon Drink #1:  

Helpful in reducing a fever by inducing perspiration.  

Mix 1/2 cup of freshly grated daikon with a tbsp of tamari soy sauce and one-quarter tsp of freshly grated ginger.  Pour hot bancha tea over the mixture and drink hot.

Daikon Drink #2:  

Used as a diuretic.  

Squeeze 2 tbsp of juice from grated daikon, using a clean cheesecloth.  Add a pinch of sea salt and 6 tbsp of water to the daikon juice, and boil.  Use this mixture only once a day and never for more than 3 consecutive days.  Do not drink the juice without first boiling it.

Daikon Drink #3:  

Helps dissolve excess fat and mucus in the body.  

Place 1 tbsp of freshly grated daikon and 10 drops of tamari into a cup.  Pour hot water over the mixture and drink.  The best time to use this drink is just before sleeping.  However, do not continue to use it for more than 7 days.