Macro Magick Menu Ideas & Recipes Pt. 3

By Claudette Vaughan

  Macro Magick Menu Ideas and Recipes Part 1
  Macro Magick Menu Ideas and Recipes Part 2

Breakfast and Lunch Suggestions

• Dashi Broth with Red Radish Flower
• Classic Macrobiotic Rice Ball
• Chick Peas for Homous - or as a side dish
• Sour Dough Bread
• Onion Butter
• Tahini Miso Spread
• Walnut and Miso Spread
• Tofu Spread
• Scrambled Tofu
• Whole Grain Porridge
• Mock French Toast – the macro way
• Light Miso Soup
• Polenta and Pumpkin Bread
• Pancakes
• Fruit Nut and Seed Bars
• Semolina pudding

Dashi Broth with Red Radish Flower

You'll Need:

5 C Purified water

1 6” stick of Kombu

4 Shitake mushrooms, washed and soaked. Add the soaking water to the soup.

Shoyu to season and shallots to garnish.

1 Radish flower per person.

Method:

Prepare soup by boiling the water and kombu. Add shitake mushrooms and cook for 10 minutes. Remove the mushrooms (keep the kombu and mushrooms for another dish) and season. Serve this clear broth very hot and place a radish flower in each bowl.

Classic Macrobiotic Rice Ball

You'll need:

A good handful of cooked short grain bio-dynamic rice for each person (pressured- cooked rice is best for rice balls as it is quite sticky and easy to manage).

½ sheet of toasted nori per rice ball

¼ of umeboshi plum per rice ball

water to moisten hands while working the rice

Method:

Moisten (not dripping wet) hands and take a good handful of rice up.

To shape the rice ball compress the rice into a round shape by holding in one hand and compressing in while clamping down and compressing with the other hand.

Using your finger, dip your finger into the middle of your ball to make a small well and place a umeboshi plum inside. Re-work the ball to close the gap.

Cut your half sheet of nori into quarters and place your ball onto one piece of nori (rough side up for nori). Place your other piece on top so that the corners match and work the ball again so the nori adheres well to the rice. Dry your hands well when you do this or the nori will stick to your hands and not to the rice.

Chick Peas for Homous - or as a side dish

You'll Need:

2C Chickpeas, wash and soak overnight

4 C purified Water

3” stick Kumbu

Method:

Discard the soaking water. Place the chickpeas in a pot with water and bring to the boil.

Remove any white foam from the surface.

Cook until the chickpeas are softened (approx 1 – 1 ½ hours on a low simmer)

Add the rinsed kombu to the pot and cook for 15 minutes more.

If using for Homous, simply blend with tahini, lemon juice, shoyu and garlic to taste. You may wish to use olive oil or cooking water to dilute. If using as a side dish you can add sliced veg such as carrots in the last ½ hour of cooking. This dish is lovely served with miso and lime juice.

Sour Dough Bread

You'll Need:

6C wholewheat flour

2C Leaven. To make the leaven ratio is 1 flour/2 water. Leave to sit and bubble then do it again. More flour and water. Don't use it all. Should be slightly smelly.

½ Tsp. Sea Salt

1 ¼ C Water

Method:

Place flour in a bowl and add the leaven. Rub between the palms and gently mix.

Place the salt in a suribachi with water and dissolve. Add to flour a little at a time while mixing with a wooden spoon.

Remove the dough from the bowl and knead on a floured wooden board until the dough loses its spring. About 3-5 minutes.

Cut in half and form into two loaves.

For a free-standing loaf, place into a well-floured bowl. Cover dough with a clean damp cotton cloth and put aside to rise. This can take from 2-5 hours.

For the tinned loaf, place into a pre-heated 375 degree oven and bake for about 40 minutes.

The free-standing loaf can be turned out onto a baking sheet and baked for 40 minutes.

Loaves are cooked when they sound hollow while being lightly tapped from underneath.

Onion Butter

You'll Need:

1 kilo Onions

Pinch of sea salt

Toasted sesame oil

Method:

Peel and slice the onions into thin half moons. Cover the skillet and sauté in toasted sesame oil until transparent. Cover with water, add salt, bring to the boil, cover, lower flame and cook until all the water is gone and onions have “melted”. Serve the spread on sourdough.

Tahini Miso Spread

You'll Need:

½ C Tahini

2 Tsp. Genmai Miso

Method:

Roast the tahini and miso together over a low flame until well mixed and nutty smelling. Add a little water or stock to make a spreadable paste. Serve this spread on bread or dilute and use as a sauce.

Walnut and Miso Spread

You'll Need:

1C Walnuts, shelled

2tsp. Genmai miso

Method:

Roast the walnuts. Sauté garlic in oil. Blend the ingredients with a little water to make spreadable. Serve on bread as a sauce by diluting further.

Tofu Spread

You'll Need:

½ C mashed Tofu (prepare the tofu first by par-boiling it and pressing the extra water out)

1 tsp. Umeboshi vinegar

1 tsp. Chives, minced

1 tsp. Rice Vinegar

1 tsp. Sesame oil

Method:

Blend all ingredients except the sesame oil (you may have to add a little water).

When creamy drip in the oil while still blending. Serve as a spread or sauce.

Note: Using an electronic blender is not the most harmonious way of preparing food. The agitating action of the blender transfers that energy to food. It takes a little more time but you can use a Foley mill or your suribachi to get almost the same effect.

Scrambled Tofu

You'll Need:

1 small block of Tofu, prepared (see above)

1 Tbsp. Oil

½ C Onion, minced

¼ C Parsley, finely chopped

¼ tsp. Turmeric (optional)

Method:

Heat oil in the skillet and sauté the onion until transparent. Crumble in the tofu. Move it around in a pan over a medium flame until the tofu begins to “wobble”. Add shoyu to taste and continue cooking for 1 minute more. Add the turmeric and mix well. Mix with chopped parsley and serve with streamed sour dough bread.

Whole Grain Porridge

You'll Need:

1C Wholegrain, washed well

5C purified water

Method:

Bring to the boil. Add a pinch of salt and cook briskly for 2 hours. Serve with a condiment or if you have soya milk and maybe a raisin puree then use that.

Note: You can always bring to the boil the night before and leave, then cook it cook in the morning. You can also use a tbsp of soy polenta or bulghur for extra flavour. Tofu can be pan fried and made into a tasty sandwich. Just place slices of tofu in a hot oiled pan and brown on both sides. Season with shoyu. Tempeh can be used in the same way.

Mock French Toast – the macro way

Dip bread into a tofu, water and shoyu blend. Fry in oil coated skillet until golden brown.

Light Miso Soup

With greens in summer and also with white miso. Perhaps can be used for a richer soup for the colder weather with root veges and tofu.

Polenta and Pumpkin Bread

Roast 1C Polenta. Mix in with 1/8 tsp. sea salt, 1C cubed pumpkin, 2C water. Pour into an oiled dish and bake at 350 degrees for 20 minutes. Serve with miso soup.

Pancakes

You'll Need:

1C fresh (as you can get it) flour

1C water or soy milk

1Tbsp. oil

Pinch of salt.

Method:

Mix and leave to stand for 2 hours before using. Heat the skillet well, oil and cook pancakes until they bubble. Turn them over and cook on the other side.

Sifting your dry ingredients a couple of times will make the pancakes lighter.

Fruit Nut and Seed Bars

You'll Need:

1C Nuts

1C Seeds, picked through and washed

1C Dried fruit, washed

¼ C sea salt

Method:

Roast nuts in the skillet until they begin to give off that yummy nutty smell, add seeds and continue roasting until they are dry ad toasted. Add salt, fruit, and rice malt. Cook over a low to medium flame until the syrup becomes thick and has coated other ingredients. Remove from the pan and before mixture has cooled too much, form into bars and allow to cool completely before eating.

Semolina pudding

You'll Need:

1C Semolina

1tsp. lemon Rind

¼ C Biodynamic Sultanas, washed

¼ to ½ tsp. cinnamon

½ C roasted walnuts

1 ½ to 2C Soya milk

½ tsp Vanilla essence

Maple syrup to taste

Note: You can roast the semolina first to make it taste richer. Also the semolina absorbs a lot of water and swells.

Method:

Put into an oiled dish. Top shelf of the over at 180C/350f. Leave for about 30 minutes.