A real lifestyle, rather than a slimming regime. A way of being in tune with nature, the surrounding world, with our body and its real needs.
This is the macrobiotic diet, which is approached for personal interest even before to lose weight.
Which then gets lost anyway, and remains healthy, since healthy and well-balanced foods are expected: vegetables, legumes, whole grains, possibly little fish. It is the macrobiotic diet, illustrated here with an example and 2 recipes.
Macrobiotic diet: what it is
The origins are ancient and distant: hundreds of years ago, in the East, starting from the theory of Yin and Yang energies.
His name "macrobiotic" means "the great life", and the definition is attributed to Yukikazu Sakurazawa (1893-1967), known in the West as George (or Georges) Ohsawa, who first mentioned it in his book "Le Zen Macrobiotique ou l'art du rajeunissement et de la longévité ".
From the nutritional point of view, the foundation is that all foods belong to one of the two opposite and complementary energies, Yin and Yang; Yin includes very sweet foods, bitter and sour foods and very aromatic ones, whereas salty foods, or not very spicy, or slightly acidic belong to Yang .
In general, sugar and sweets in general are not recommended in the macrobiotic diet, while the consumption of fruit and vegetables is promoted (except tomatoes, potatoes, aubergines). We prefer the products of fishing, meat, milk and dairy products, salt and coffee are not recommended.
Particular attention should be paid to chewing and to the high intake of liquids, in the form of soupy and not very dense foods.
Foods recommended by the macrobiotic diet
Categories of foods allowed in the ketogenic diet:
- Whole grain cereals: rice, oats, barley, wheat, corn, rye, millet, buckwheat, spelled ...
- fresh vegetables : better kohlrabi, brussels sprouts, classic cabbage, celeriac, turnip tops, radishes, turnips, carrots, shallots and fennel, pumpkins and green beans
- legumes : lentils, chickpeas, beans, peas, soy products. Legume soups.
- fruit : fresh, preferably local, rarely dried fruit
- seeds
- spices
- fish, seafood
- malt of rice or barley, to sweeten
No cold cuts, sausages, red meats, game, shellfish, but also no eggs or milk or dairy products, banning refined sugar and other sweeteners such as maple syrup or honey.
Vegetables that belong to the Solanaceae such as aubergines, potatoes, peppers, chillies and tomatoes should be avoided . Mushrooms are not allowed either .
Wine vinegar and all kinds of artificial sauces and seasonings are not allowed.
The power supply must be set according to these criteria :
- 50% of whole grains and beans
- From 20 to 30% of cooked and raw seasonal vegetables
- From 10 to 20% of fish with white meat (not daily) but above all legumes
- 10% fresh (rarely) seasonal fruit, algae and sugary and dairy-free desserts
Discover all the advantages of macrobiotic cuisine
Macrobiotic diet: an example
For those wishing to approach this food style, here is a short menu typical of the macrobiotic diet.
Breakfast : choose, alternatively, between
- Barley coffee + whole grains like sugar-free oat flakes
- Te + toasted wholemeal bread
- Millet or rice cream with cinnamon and raisins
- Herbal tea with rice biscuits
Lunch : one of these proposals
- Rice with vegetables + a portion of tofu or seitan
- Millet with vegetables + a portion of tofu or seitan
- Cereal and vegetable soup with seaweed, a cooked apple
For dinner, choose between:
- Cereal filled vegetables
- Legume soup with cooked fruit or a portion of vegetables
- Fish (rarely) or vegetable protein, with cooked vegetables
For snacks, prefer cereal or fruit cakes, dry or fresh.
Macrobiotic diet: 2 recipes
A first: vegetable rice
Ingredients :
> 150g of brown rice,
> 1 onion,
> 1 carrot,
> curry,
> some black olives,
> extra virgin olive oil.
Preparation : rinse the rice under running water and leave it to soak overnight. Then, cook it in 300ml of water, for about twenty minutes, covered and without stirring, then turn off and leave for ten minutes.
Cut the vegetables and sauté in a pan with a little oil; add the rice, curry, chopped olives and cook for a few more minutes, adjusting with water if necessary.
A second: broccoli with vegetable "cheese"
Ingredients:
> 1 broccoli,
> 2 tablespoons of extra virgin olive oil,
> 1 clove of garlic,
> soy sauce (a spoon),
> 70 grams of rice "cheese" (or cashew or almond).
Preparation : Dice the broccoli and cook it in a pan with oil and garlic. Add the soy sauce and continue cooking without boiling it. Place everything in an oven dish and cover with the sliced "cheese". Bake for a quarter of an hour at 180 degrees.