Post 52: Using macrobiotic principles and raw food-first step for many to incorporate macro principles in delicious ways

Most  of us are busy and on the go. The key to eating heathy is to find seasonal dishes that are satisfying.   Yes, eating potatoes may be satisfying. But dishes that conjure up an image of potatoes can also work to satisfy a desire for high calorie starches. Sprouts will help in this scenario.

My sprouter background:

I have been sprouting beans and grains for many years. I started with bean sprouts and then wheat, chick pea lentil,  soy bean  This shabbat I made a vegetarian cholent from garbanzo, (chickpeas) lentil sprouts  and mushrooms. Absent potatoes, meat, and barley. They were not going to be my stars.
It was a first time for me. Sprouts are a component of a stir fry or as a topping for salad. They are very moderatelyYing. (FromGregSampleson line)

EXTREME YANG VERY YANG MODERATE YANG SLIGHT YANG SLIGHT YIN MODERATE YIN VERY YIN EXTREME YIN
Raw Table Salt, Drugs such as Downers, Barbiturates, Steroids, Sedatives, Pork, Beef, Eggs, Hard Salty Cheeses Poultry, Amphibians, Shellfish, Red Meat Fish such as Tuna, Salmon, Swordfish White meat fish such as Flounder, Bass, Trout, Whole Grain Flour baked in Bread or Chips, Sea Salt, Miso, Soy Sauce used in cooking, Kombu, Wakame, Arame, Hiziki, Nori, Dulse Grains Prepared in their whole form: Rice, Barley, Millet, Wheat, Oats, Rye, Buckwheat, Quinoa, Teff, Amaranth, Azuki, Carrots, Parships, Daikon, Burdock, Rutabaga, Turnips Onions, Red Radish, Lotus Root, Cauliflower, Broccoli, Brussel Sprouts, Cabbage, Squash, Kale, Collards, Mustard Greens, Bok Choy, Nappa, Leeks Beans such as Lentils, Black Beans, Chickpeas, Cucumber, Celery, Sprouts, Peas, Green Beans, Summer Squash, Mushrooms, Whole Grain Noodles, Tofu, Tempeh, Parsely, Scallions, Beets, Apples, Pears, Peaches, Plums, Strawberries, Canteloupe, Apricots, Watermelon, Grapes, Oranges, Tangerines, Lemons, Almonds, Walnuts, Rice Syrup, Barley Malt White, Processed Breads, Pastas and Pastries, Tomato, Potato, Eggplant, Grapefruit, Banana, Pineapple, Peppers, Spinach, Spices, Honey, Maple Syrup, Cashews, Soft Cheeses, Cream, Yogurt, Butter, Electric Cooking White Sugar, Alcohol, Marijuana, Cocaine, Heroin, Amphetamines, Pain Killers, Tranquilizers, Nicotine, Caffeine, Artificial Sweetners, Preservatives, Atomic and Electromagnetic Radiation, Microwave
They were going to be my assistants!
How was that?  They smelled fresh. In addition a cup of soy beans that I tried to sprout and wasn’t successful were sitting in the fridge, like so many prisoners on death row.
How could I save them from the garbage?  I tried cooking them in the pressure cooker. That  was not successful. 
The last attempt was to incorporate them into a cholent to which I added 500 grams of steamed mushrooms and several cups of broth. The neutral soybeans, garbanzo and lentil sprouts gained the earthy hearty taste of the mushrooms and the dish was cooked over 18 hours to perfection. It was cooked slowly (yang) on an aluminum blech on the lowest flame.  I served the dish with whole grain noodles.

After Shabbat I developed a strategy to move the other death row ingredients out of my fridge.

Adapted From Poor and Gluten Free

Sprouted Lentil Bread

 

Ingredients:

For a crowd-makes 21 rolls

Ezekiel 4:9 Speaks about Sprouted Bread

“Take also unto thee wheat, and barley, and beans, and lentils and millet, and spelt and put them in one vessel…” Ezekiel 4:9

  • Source of Complete Protein – Rated 84.3% as efficient as the highest source of protein (comparable to that of milk or eggs)
  • Contains 18 Amino Acids – Including all 9 essential amino acids
  • Increased Digestibility – Sprouting breaks down starches in grains into simple sugars so your body can digest them easily.
  • Increased Absorption of Minerals – Sprouting breaks down enzyme inhibitors, so your body can more easily absorb calcium, magnesium, iron, copper and zinc.
  • Increased Vitamin C – Sprouting produces vitamin C.
  • Increased Vitamin B – Sprouting increases the vitamin B2, B5 & B6.
  • Great source of Fiber – Combining sprouted grains and legumes gives a good amount of natural fiber in each serving.

2 c dried lentils, soaked overnight ( ) and sprouted for until 1” long (about 3-4 days)  This will make about  7 cups (1 lb, 9 oz ) sprouted lentils and will totally fill a 2 large mason jars. The tails of the sprouts will be about 1-1.5 inches long.

8 Tbsp ground flax seed meal

1 Tsp salt

2 Tbsp water or broth

Directions:

1.    Lay a baking sheet with parchment paper and cover with small amount of oil.
2.    Either in a food processor or coffee grinder, grind the lentil sprouts until they form a paste. In a coffee grinder you will have to do several batches, and it will be lumpy. The contents took up my entire food processor. I was able to leave the processor work for me. It turned the sprouts into a dough!

3.    Preheat oven to 250 degrees F or 121 degrees C.

4.    Mix all ingredients together for 3 minutes to make a sticky lump.  If adding fruit or extras, now is the time to do it.  Let the dough rest for 10 minutes while the oven heats up.

5.    Wet hands with water or use an ice-cream scoop inserted in a bowl of ice water. Form an oval or circle flat bread shape with the dough and lay out on the baking sheet. Each one weighed about 45-50 grams or 1.5 ounces.

6.    Bake for approximately 1.5 – 2 hours, checking every half hour or so. After 1.5 hours I removed the trays and turned over the rolls. Baking time will depend on the height of your bread, the higher it is the longer it will take.  The outside will get crusty and brown fairly quickly, but the inside takes longer to bake.  If you want to do this as raw food, you could do this in a dehydrator at a lower heat for a longer time – I’m no raw food expert so I can’t give specifics but I’m sure you could follow directions for regular Ezekiel bread on this one.  In the end, I left the oven door open using a wooden spoon to keep the door open. I left the rolls to bake over-night. The rolls felt very “springy” when I pressed on them with a wooden spoon, indicating that the centers were not baked.

Notes:  On another occasion, I ground up 2 Tbsp of sunflower seeds and added that. The bread is nice and sweet now, with a slightly nutty flavor.

IMG_5686

Here are additional dishes, from the Zone Diet site that are home-made with no processed ingredients and may be made a head of time and kept ready for a day or so. So too of the cereal ingredient in the following recipe. Each recipe can be tweaked according to seasonal availability. Then the results will be a little bit different just because you altered a few of the ingredients with substitutions.

This idea has been germinating in my imagination. The macrobiotic diet can be boring if you let it. Friends have confessed that one can easily get bored on long cooking grains, and beans.

However, eating a diet of sugar filled food will get boring in time. Here, you are the ultimate judge to make changes to your taste. All of the ingredients included in the recipe in this blog should be part of your “Macrobiotic Pantry”.

Apple – Cinnamon Crepe

apple-cinnamon-crepe

Contains cooked steel-cut oatmeal.

Yield 2 Servings

Prep Time (mins)30

  • Ingredients

  • 1/2 cup Egg Beaters-whites or flax meal mixed with water
  • 1/3 cup Soy Flour/Buckwheat Flour
  • 1 tbsp Olive Oil – Divided
  • 1 cup 1% Milk/almond milk
  • cooking spray – olive oil
  • 1 small Red Delicious Apple, Peeled – Cored and Roughly Chopped
  • 1/3 cup Unsweetened Applesauce, or fresh/defrosted blueberries
  • 2/3 cup Cooked steel-cut oatmeal or oatmeal groats which are available in Israel
  • 1/4 tsp Cinnamon or more
  • 1/2 tsp Nutmeg
  • 1/2 cup cottage cheese/nut cheese (see earlier blog)

 Instructions

  1. In a small mixing bowl, combine egg whites, substitute, flour, oil and milk/substitute to form a batter. (This amount of batter will make four crepes). Generously spray two sauté or crepe pans with olive oil cooking spray and heat to medium/high.

  2. Add a quarter of the batter to pan. Cover pan with another sauté crepe pan, dish or cover. Cook on medium-high heat until bottom is set, and crepe will move easily in pan. To turn crepe over, securely place second pan over first and turn pan over. The crepe will then be in the second sauté pan. The second side of the crepe should cook for only a minute or so to color it.

  3. Transfer crepe to serving plate and repeat process to make three more crepes. (If you need more oil in the crepe pan, give another spray or brush with oil.)

  4. Place apples, applesauce, oatmeal,  cheeses, and  cinnamon in a sauté pan to form crepe filling. Using low heat, cook mixture until apples are tender. The components of this mixture can be prepared a day before.

  5. When ready, divide filling among the four crepes by placing it in a line along the center of each crepe. Fold over the sides to make a tri-fold. Serve immediately, two crepes per plate. If you want to be precise, you can weigh each portion.

    Tofu-veggie stir fry

    • 1 1/2 tsps Olive Oil – divided
    • 1/2 tsp or more white miso
    • 1/8 tsp Celery salt
    • 6 oz Extra firm tofu or equivalent tempeh
    • 1 cup Mushrooms – sliced
    • 1/3 cup Onion – thinly sliced
    • 1 cup Zucchini – sliced
    • 3/4 cup Bean sprouts
    • 1/2 cup Red bell pepper or peas/carrot – diced
    • 1/2 cup Celery – chopped
    • 1/2 cup Radishes – sliced
    • 1 tsp Ginger root – grated
    • 1 cup Water – divided
    • 1 tbsp Soy sauce
    • 1 tsp Cornstarch
    • 1 tbsp Cider vinegar
    • 1/4 tsp Chili powder
    • 2 tblsps fresh squeezed lemon juice – juice of 1/2 lemon

    Instructions

    In a medium sauté pan, heat oil. Stir in Worcestershire sauce and celery salt. Add tofu and stir fry until browned and crusted on all sides. In another nonstick sauté pan, cook vegetables in remaining oil until tender, then add 1/2 cup water and cover to steam. In saucepan, add 1/2 cup water, soy sauce, spices, and cornstarch (mix cornstarch with water to dissolve it before adding to saucepan). Heat sauce to a light boil while constantly stirring and add diced tofu to sauce and heat. Add tofu and sauce to vegetables, stir, and simmer for 2 to 3 minutes. Place on a large dinner plate and serve.

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