Who among us doesn't find tremendous satisfaction (and stress relief) from puttering in a vegetable garden? My little patch of leafy greens has brought me much pleasure this summer, especially when I see how beautiful they look artistically arranged on a plate with their natural complement, a cooked grain. This nutrient-dense, delicious food comprises 25-30% of the macrobiotic diet, two-thirds of which are cooked, with the remaining one-third prepared as salad or pickles.

In the macrobiotic diet, the vegetables eaten should be organic, or as natural as possible; locally grown; and consumed in season. Canned, frozen, and (in temperate zones) vegetables of tropical origin should be avoided. Compared to produce grown with chemicals, organic food is usually smaller in size, less shiny in appearance, and more symmetrical in shape and size. Most importantly, it tastes better! Research at Rutgers University in New Jersey has shown that non-organic produce may contain as little as 25% of important trace minerals as found in vegetables grown organically. Not only do we reap the benefits of extra nutrition by eating organic produce, we also may reduce the risk of ingesting the chemicals used in commercial food production.

Eating locally grown, seasonal vegetables helps us adapt to our surroundings by subtly connecting us to the rhythm of the seasons. By emphasizing varieties with a high water content and that thrive in the heat (lettuce, cucumbers, green beans, etc.), we can stay cooler when the mercury rises. In contrast, eating heartier vegetables that are able to weather a frost (carrots, turnips, broccoli, etc.), gives us stamina and warmth in colder weather.

The vegetables in the macrobiotic diet are classified into three categories: root, ground, and leafy green. Root vegetables grow below the ground and generally have long cooking and storage times. They provide very strong, stabilizing energy. Examples include carrots, parsnips, daikon, and turnips. Ground vegetables include round, stem, and climbing varieties that grow near the ground. Their energy, cooking and storage times are midway between the root and leafy green types. Onions, broccoli, beans, and squashes fall into this category. Green leafy vegetables consist of those with green or white leaves and harder stalks. They give an upward rising energy, cook quickly, and tend to spoil rapidly. Common varieties in this group are kale, collard greens, parsley, and scallions.

The cooking methods used to prepare vegetables greatly affect their energy and nutrient levels. Cooking should bring out their natural flavor, aid in their digestion, and enhance nutrient utilization by the body. The standard method in macrobiotic cooking is boiling, which produces the most centrally-balanced energy and sweetest taste. Other acceptable methods include sautéing, deep-frying, baking, and steaming.

The importance of fresh vegetables in preventing and relieving degenerative diseases is now well-documented. The cruciferous vegetables, those in the cabbage family, contain antioxidants that may help prevent cancer. Root vegetables and winter squash are great sources of vitamin A and may also have anti-cancer qualities. Leafy greens enrich the diet with iron, calcium, vitamin C, vitamin A, and fiber. For those trying to lose weight, Chinese medicine recommends eating daikon, onion, leeks, and shiitake mushrooms because of their ability to dissolve fats and excess mucus.

All vegetables are not equal in terms of their nutritional qualities, however. Those in the nightshade family (tomatoes, potatoes, eggplant, and bell peppers) are not recommended on the macrobiotic diet. Research has shown that these varieties increase the heart rate and slow digestion. They contain high amounts of alkaloids which block vitamin B absorption (vitamins that help us cope with stress), and may also contribute to arthritic and rheumatic symptoms. Vegetables that contain oxalic acid (spinach, Swiss chard, and beets) are also best eaten only on occasion. Oxalic acid binds calcium and eliminates it from the body, which may increase the risk for developing osteoporosis and kidney stones.

Even if lack of garden space or time prevents you from growing your own vegetables, do remember to fill your shopping basket with some of the many varieties of organic produce available at the Co-op. You may not feel the same pleasure you would from serving what you have grown yourself, but you'll sure leave your stomach feeling satisfied!

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