Moscow Food Co-op Organic & Local Products
by
Peggy Kingery, from the March 1999 Newsletter
A way of eating and living that leads to physical wellness and emotional peace and is environmentally sensitive? As someone who holds a healthy lifestyle and respect for our Earth's natural resources in high esteem, macrobiotics immediately intrigued me. Was it really true that the quality of my diet could directly determine whether my life was one of continuing health and growth, or one of illness and decline? With this question in mind, I began my study of the macrobiotic way of life. Now, many books and many meals later, I would like to share some of what I have learned with you.
What exactly is macrobiotics? It is an approach to balanced living, based on a natural diet, moderate exercise, harmony with the environment, and an understanding of the interplay of yin and yang energy forces. Macrobiotics, as it is practiced today, is the result of the work and vision of George Ohsawa (1893-1966), although its roots go back thousands of years. Ohsawa's students, Michio Kushi and Herman Aihara brought macrobiotics to the United States from their native Japan around 1950.
The word "macrobiotic" literally means "large life". It is a holistic way of living that is both ecologically and environmentally sensitive towards our Earth's natural resources. It advocates cooking according to the changing seasons and using ingredients that are organic, locally-grown, and minimally-processed. By eating more naturally, we become more familiar with the seasonal foods that thrive in the area in which we live in. In essence, cooking and eating this way brings us a greater awareness of the world around us and a feeling of balance and harmony with the natural world—one of the chief aims of macrobiotic cooking.
Because the food we eat is the foundation of a macrobiotic lifestyle, it will be my main focus in this and future articles. In addition, I will discuss some of the basic underlying principles associated with macrobiotics, beginning with the importance of yin and yang in choosing and preparing our daily food.
Through
the foods we eat, we strive to achieve balance with the natural environment
and, in so doing, experience a greater sense of health and well-being. There
are many factors that must be taken into consideration when seeking to create
balance; in macrobiotics, these factors are understood in terms of two antagonistic
but complementary tendencies termed yin and yang. Yin represents
the force of expansion in the universe, while yang represents the force of contraction.
Other examples of yin characteristics are inactivity, cold, dark, wet, and gentleness.
Yang tendencies, on the other hand, include activity, hot light, dry and aggressiveness.
An understanding of yin and yang is essential in macrobiotic cooking.
Although it may appear difficult to grasp at first, a feel for what is "yin" and what is "yang" is obtained quite quickly. For example, cooking methods that use oil, water, no pressure, and freshness are more yin, whereas those that use heat, pressure, salt, and long lengths of time are considered yang. Foods themselves are also classified as yin or yang. Vegetables, tropical fruits, and sugar are yin. In contrast, meat, cheese, and salt are yang. It is important to keep in mind, however, that yin and yang are not absolute, but are a matter of degree. Within each category of food, (i.e. grains) there are those that are more yin (corn) and those that are more yang (buckwheat) based on the growing conditions required for the production of the particular grain.
In
macrobiotics, the goal is to avoid extremes of either yin or yang in both the
foods we eat and the methods by which we cook them. This is achieved in several
ways. The first and most important is to choose as our primary foods those that
are more centrally balanced. These include whole cereal grains, beans, temperate
vegetables, seeds and nuts, temperate fruits, grain sweeteners, and non-stimulant
herbal teas. Another method is to cook foods that are more yin in nature (i.e.
fresh vegetables) using more yang methods (i.e. boiling). Creating balance with
environmental conditions is also important. This is achieved by stressing yin
cooking methods (lightly-steamed, salads) during the most yang time of the year
(summer) and yang cooking methods (stewing, pressure-cooking) during the most
yin time of the year (winter).
Keep in mind that no matter what we are eating, we are always subconsciously balancing yin and yang in our diet, as well as in every aspect of life. When we eat something salty, we desire something to drink. When it is cold outside, we crave a hearty stew. And what more natural combinations exist than wine (yin) and cheese (yang) with salad (yin)? Macrobiotics seeks to refine this intuition and to use it to create greater physical and emotional health.
Many
people turn to macrobiotics as an alternative means of coping with a disease
condition, rather than choosing surgery, chemotherapy, or other conventional
treatment methods. The macrobiotic diet, however, is not a "cure"
for cancer, heart disease, arthritis, or any other health problems. It is simply
a way of eating and living that allows the body the chance to heal itself. We
need not be seriously ill to experience the benefits of changing to a more natural,
chemical-free diet!
Keeping all this information in mind, what foods are the most appropriate for achieving a diet that is in balance with the environment? The standard macrobiotic diet is made up of 50-60% whole grains, cracked grains, and whole grain flour products; 25-30% vegetables; 5-10% beans, bean products, and sea vegetables; and 5% soups. Other foods such as fish and seafood, nuts, seeds, fruits, pickles, and teas are also included on occasion. The use of foods that have been excessively processed or contain additives and preservatives of any kind is not recommended. The macrobiotic way of eating contains sufficient quantities of all essential nutrients and provides them in their highest quality and most natural form.
No matter how healthy a diet is, it will never bring health and wellness to us unless it also tastes good. My husband will attest that his taste buds have been quite happy since we began cooking macrobioticly, and I have to agree! Next month, I will begin discussing the myriad of grains and grain products that form the chief food group of the macrobiotic diet.
by Peggy Kingery, from the April 1999 Newsletter
"Macrobiotics?
That's the brown rice diet, right?"
I couldn't help but smile. My friend's comment was one I had heard several times before, and is partially right. All whole grains (not just brown rice) plus cracked grains, and whole grain flour products are principal foods in the macrobiotic diet, making up 50-60% of the total intake. This month I will begin discussion of this diverse and delicious food group, focusing on the nutritional value and preparation of brown rice.
Our ancestors ate whole grains as their primary food thousands of years ago. Is it any wonder that so many food cultures of the world are defined by their grains? We think of the rice and millet of Asia, the corn of the Americas, the quinoa of the Incas, and so forth.
Whole grains are those with all their edible portions (bran, germ, and endosperm) intact. They are excellent sources of complex carbohydrates (fiber), protein, vitamins (especially B complex and E), and minerals. They are also one of the least expensive foods because they are so widely cultivated. They cost less to grow, and to eat, per food-value dollar, than most foods of animal origin.
For many of us, the idea of giving grains center stage on our dinner plates may seem new. The disappearance of grains as the principal food in our diet is largely a twentieth century phenomenon resulting from affluence, modern agricultural practices, and a more industrialized society. Thankfully, that trend is beginning to reverse.
From a macrobiotic perspective, whole grains are the ideal principal food because the ratio of protein:complex carbohydrates in them (from 1:5 to 1:10) reflects the ratio of yang and yin energy forces in our environment (1:7). To achieve balance and harmony with our natural world, our intake of our physical environment, in the form of food and water, should also follow this general proportion (minerals:protein, 1:7; protein:carbohydrate, 1:7; and carbohydrate:water, 1:7).
Rice is one of the oldest cultivated grains, whose origins go back at least 5000 years to Japan. It came to the United States at the end of the 1600's, when a ship bound for England was blown off course by a storm and sought refuge at Charleston, South Carolina. The grateful captain gave the governor of the colony some rice grains, which were duly planted.
Brown rice has only its husk removed during the milling process. Because the bran stays intact, it is rich in fiber, contains most of the essential amino acids, and is high in protein, trace minerals, and B vitamins. Short-grain brown rice is most suitable for daily use in temperate regions because it is more yang in shape (smaller, rounder) than its long-grain cousin (larger, elongated). Medium- and long-grain rice may be used on occasion, especially in warmer seasons and on hot days. Here is a description of brown rice types, most of which are available at the Co-op:
Short-grain
Perhaps
the biggest challenge facing macrobiotic cooks is consistently preparing perfectly-cooked
brown rice—neither undercooked nor too watery. I find that pressure-cooking
is by far the best way to achieve this. Also, pressure-cooked rice is easier
to digest, sweeter, more nutritious, and more thoroughly cooked than rice
that has been cooked in a regular pot.
For foolproof, pressure-cooked brown rice for six people, place 3 cups raw rice in a large bowl and rinse two or three times in cold water. Place rice, 4 1/2 cups water, and 1/8 t sea salt per cup of rice in the pressure cooker and attach cover. Bring up to pressure over high heat. If cooking on a gas stove, place a flame defuser beneath the cooker. Reduce heat to medium low, and cook for 45 to 50 minutes. Remove the cooker from heat and allow pressure to come down naturally. Remove the cover and let rice rest 5 minutes. Stir and serve. If you do not have a pressure cooker, follow these same instructions to cook in a regular pot, but use 6 cups water. Leave the pot lid on for 10 minutes once the rice is cooked, before removing it to let the rice rest prior to serving.
Brown rice is particularly delicious when cooked with other grains. These combinations produce a myriad of tastes and textures, from slightly bitter, to subtly sweet, to chewy. Next month I will discuss the history, nutritional value, flavor, and uses of other whole grains. In the meantime, here is a simple recipe using leftover rice that is as delicious as the original dish!
Easy
Refried Rice (serves 4)
4 cups cooked brown rice
2 t sesame oil
2 scallions, thinly sliced
2 T shoyu
Heat oil in a large skillet and add rice. Sprinkle with a little water if
rice is dry. Turn heat to low, cover pan, and let cook for 20 min. Check halfway
through cooking to make sure the rice isn't sticking; if it is, add more water.
Sprinkle scallions and shoyu over rice. Cover and continue cooking for another
5 min. Stir and serve!
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