Living the WELL Life

Good Morning Macro - by Christina Pirello

Sunday, August 29, 2010

A lot of viewers, knowing that I follow a macrobiotic diet, often ask me what I eat for breakfast.  It's definitely not a "typical" breakfast.  No eggs, meat, dairy or sugary cereal...just lots of veggies and grains.  While it might take extra time to prepare and a little getting used to palate-wise, you will notice a big difference in how you feel after a macrobiotic breakfast.  My husband and I prepare the following menu regularly (we do add variety with different grains and vegetables) and try to get the recommended servings of vegetables in at breakfast.  It's a great way to start the day!

Miso Soup
Boiled Salad
Millet with Sweet Vegetables and Corn
Bitter Green Salad with Dulse Sprinkles
Blueberry Coffee Cake

Miso Soup
1 quart water
4 teaspoons miso
8 ounces tofu, firm -- cubed
2 sheets nori -- chiffonade
12 each dried shiitake mushrooms – soaked until tender, slice

Bring water to boil, add shiitake mushrooms. Cover and remove from heat let rest for 20 minutes. With slotted spoon, remove shiitake and cool. Cut away stems and slice caps. Bring liquid back to boil, add sliced shiitake, tofu and nori, reduce to simmer. Remove 1 cup of stock, dissolve miso, return to pot. DO NOT LET SOUP BOIL.  It destroys enzymes.

Boiled Salad
1 carrot, thin oblong slices
1 cup green beans, tips trimmed
1 cup cauliflower florets
1 cup broccoli florets

Bring a pot of water to a rolling boil. Cook carrots until crisp-tender, about 2 minutes. Drain and transfer to a mixing bowl.  In the same water, cook green beans until crisp-tender, about 3 minutes. Drain and add to carrots.  In the same water, cook cauliflower until crisp-tender, about 3 minutes. Drain and add to carrots. Finally, in the same water, cook broccoli until bright green and crisp-tender, about 3 minutes. Drain and add to carrots.  Gently toss vegetables to combine and serve. Makes 3-4 servings.

Note: Vary the vegetables, but keep them on the lighter side...Chinese cabbage, head cabbage, dark leafy greens, daikon. Avoid harder, heavier vegetables, as they take too long to cook. You may also toss the boiled salad with brown rice or umeboshi vinegar or lemon juice to add a bit more sparkle.

Millet with Sweet Vegetables and Corn
1/4 cup minced onion
1/4 cup minced winter squash
1/4 cup minced carrot
1⁄2 cup corn kernels
1 cup yellow millet, rinsed well
3-4 cups spring or filtered water
pinch sea salt
small handful pumpkin seeds, pan toasted, for garnish

Layer onion, squash, carrot, corn and then millet in a heavy pot. Gently add water, cover and bring to a boil over medium heat. Add salt, cover and reduce heat to low. Simmer until all liquid has been absorbed into millet and grain has become creamy, about 25-30 minutes. Stir gently to combine ingredients and transfer to a serving bowl. Serve immediately, garnished with freshly toasted pumpkin seeds. Makes 4-6 servings.

Bitter Green Salad with Dulse Sprinkles
1 small bunch watercress, rinsed well, hand shredded
2 cups baby arugula, rinsed well
1 red or green Belgian endive
3-4 red radishes, halved, thinly sliced into half moons
1 small cucumber, diced (do not seed or peel)
1 small carrot, shredded
3-4 tablespoons extra virgin olive oil
sea salt
cracked black pepper
juice of one half fresh lemon
1-2 teaspoons dulse flakes

Place all vegetables in a mixing bowl. Stir in oil, a light sprinkle of salt and pepper and lemon juice. Toss well to coat.  Arrange salad on a platter or in a shallow bowl and sprinkle with dulse flakes. Serve chilled or at room temperature. Makes 3-4 servings.
Blueberry Coffee Cake
1 recipe Sure Fire Vanilla Cake
1 1/2 cups fresh blueberries-sorted, rinsed and well-drained

3 tablespoons maple syrup granules
3 tablespoons walnuts-minced
Generous pinch cinnamon

Sure-Fire Basic White Cake:
2 cups whole wheat pastry flour
1/8 teaspoon sea salt
1 1/2 teaspoons baking powder
1/2 cup avocado oil
1/2 cup brown rice syrup
1 teaspoon pure vanilla extract
1/2-2/3 cups almond or grain milk

Preheat the oven to 375 degrees and oil and flour an 8-inch round cake pan. Make cake mix by sifting dry ingredients into a mixing bowl. Whisk wet ingredients together. Fold the wet into the dry ingredients, mixing until smooth, but do not over mix. The batter should be thick and spoonable, not runny.

Fold the blueberries into the cake batter. Take care not to over-mix, or the cake will become tough. Spoon the batter evenly into the cake pan and prepare the topping. Simply combine the maple syrup granules, nuts and cinnamon and sprinkle over the top of the cake. Bake for 30-35 minutes, until the top is golden and a toothpick comes out clean when inserted in the center of the cake. Allow to cool in the pan for 10 minutes before turning out. Makes 1 cake, 6-8 servings.


Bookmark and Share

Meet Our Bloggers