Oriental cuisines Vietnamese cuisine is undoubtedly one of the “lightest” cuisines in the world. Cooking in it is based on two principles: steaming and grilling. This cuisine uses virtually no fat. Nothing obscures the taste, no marinade, no herbs.

Non-Indian recipes Stuffed avocado Ingredients: 2 avocados, 2 celery stalks, 2 tbsp. l. lime or lemon juice, 1 chili pepper, 1 tomato, 1 small onion, salt. Remove seeds from chili pepper. Finely chop the chili, celery, onion, tomato and mash in a mortar,

The macrobiotic type of diet is vegetarian, as it allows the consumption of only whole grains and products made from them, cereals and vegetables. The extreme version of the macrobiotic diet, in which you only eat cooked whole grains, is no longer common.

Today there is no convincing evidence that a macrobiotic diet helps cancer patients overcome the disease, although supporters of this type of nutrition claim the opposite. It is believed that regular consumption of vegetables, fruits and whole grain products improves the health of the body as a whole, helps to lose weight, reduce cholesterol, sugar, blood urea, blood pressure. But at the same time, a macrobiotic diet, if not planned correctly (lack of protein in food), can provoke deficiency conditions in the body, for example, vitamin deficiencies or diseases.

What's special about this type of nutrition?

Adherents of the macrobiotic diet claim that it helps fight and defeat many diseases, including cancer, and improves a person’s spiritual and physical condition. Important goal macrobiotic nutrition - finding a balance of yin and yang, which are the main forms of energy according to ancient Eastern traditions and are present everywhere: in people, in products, in every item and object. It is believed that when yin and yang are balanced, a person is healthy and happy. Thus, it becomes clear that the macrobiotic diet is not just certain dietary restrictions, but a special lifestyle.

A little history

The word "macrobiotic" has Greek roots and means "long life", reflecting the philosophy of health, longevity and spiritual balance. Macrobiotic philosophy was developed by George Osawa, a Japanese philosopher who combined Zen Buddhism, Eastern medicine, Christian teachings and some aspects of Western medicine. Osawa believed that simplicity of diet was the key to good health, and limiting a number of foods that pollute the body will help cure many ailments, including cancer. Beginning in 1930, George Osawa began promoting his philosophy and treating people using the macrobiotic diet and traditional medicine. In the 60s of the twentieth century, he brought his ideas to the USA. The macrobiotic diet consists of ten stages, each of which is more difficult than the previous one. For example, stage 10 involves eating only brown rice and water. Today, such strict restrictions are considered hazardous to health and are not recommended.

Michio Kushi succeeded George Osawa and led the macrobiotic movement. Michio opened the Kushi Institute in Boston in 1978, where he began studying philosophy and its practices. According to Kushi, the macrobiotic diet is a lifestyle, not a specific therapy. Although this style of nutrition was not developed specifically to combat cancer, it has become widely known for its theoretical ability to cure cancer. In the 1980s, interest in the macrobiotic diet grew even more after Anthony Satillaro, chief physician at Philadelphia Hospital, wrote a book in which he said his cancer went into remission after he started following a macrobiotic diet.

Is there evidence of effectiveness?

No randomized clinical trials have yet been conducted to determine the effectiveness of a macrobiotic diet, especially in relation to cancer.

It is believed that a diet with low content fat and high content fiber itself reduces the risk of developing cardiovascular pathologies and cancer. Therefore, all modern nutritional guidelines recommend consuming large amounts of vegetables and fruits, whole grains, nuts, seeds and beans every day.

Possible complications and side effects

A strict version of the macrobiotic diet, which allows only whole grains such as brown rice, is considered extremely dangerous, as it can quickly lead to deficiency states and even death.

Diet options that limit animal products are also considered risky, as they can significantly worsen the condition, especially in cancer patients, malnourished people, children and adolescents.

It is believed that during pregnancy and nursing a child it is impossible to adhere to forms of a macrobiotic diet with strict restrictions, since a deficiency of certain nutrients can lead to deviations in the physical and/or mental development of the child.

Macrobiotic Diet Guide

Authorized Products

Whole grain

Use frequently short grain brown rice, medium grain brown rice, barley, millet, spelt, whole grain wheat, corn on the cob, whole oats, rye, buckwheat, long grain brown rice, sweet brown rice, barley.

Sometimes use mochi (crushed sweet rice), barley, bulgur (broken wheat), couscous, rolled oats, corn grits, polenta, rye flakes, barley flakes, amaranth, quinoa.

Flour products

Sometimes use whole wheat noodles (udon), thin wheat noodles (somen), buckwheat noodles (soba), and yeast-free bread.

Eat them with every meal.

Use often:

• leafy greens: bok choy, carrot tops, Chinese cabbage, collard greens, daikon, dandelion, leeks, mustard greens, parsley, scallions, turnip greens, watercress;
• round vegetables: acorn squash, broccoli, Brussels sprouts, zucchini, cabbage, cauliflower, squash, onions, red cabbage, turnips, mushrooms;
• root vegetables: carrots, daikon, dandelion roots, lotus root, parsnips, radishes.

Sometimes use celery, onions, cucumbers, chicory, green beans, green peas, iceberg lettuce, Jerusalem artichoke, kohlrabi, mushrooms, lettuce.

Eat no more than once a day.

Use black soybeans, chickpeas, green or brown lentils often.
Sometimes use black-eyed beans, mung beans, peas, tofu.

Seasonings for cooking

Use unrefined white miso paste often sea ​​salt.
Sometimes use rice vinegar, ginger, garlic, wasabi, horseradish.

Sea vegetables

Nori sheets (dried pressed seaweed), wakame salad, agar-agar.

Water, green tea, natural coffee.

Other products, slightly limited

Fish 2-3 times a week. Choose low-fat varieties: white carp, cod, flounder, haddock, halibut, trout, perch.

Seeds and nuts

1 to 2 cups per week of each type: pumpkin seeds, sesame seeds, sunflower seeds, tahini (sesame oil), almonds, peanuts, walnuts, pecans, coconut, nut butters.

Sugar and sweeteners

Apple or grape juice, pure maple syrup (do not use frequently).

Heat-treated fruits

Boiled, dried, baked seasonal climatic fruits 2 to 3 times a week.

Raw fruits

Blueberries, blackberries, melon, raspberries, strawberries, watermelon, apples, apricots, cherries, grapes, peaches, pears, plums, raisins, tangerines.

Other foods, oils, herbs and spices

Sauerkraut, pickles, horseradish, lemon, safflower, .

Grape juices, organic beer, wine and sake, soy milk, carrot or other herbal teas.

Use in moderation or avoid

Baked and refined grain products, muffins, cookies, commercial mix pancakes, rice cakes, chips, cakes, popcorn, white rice, prepared pasta and bread.

Artichokes, asparagus, avocado, beets, eggplant, fennel, ginseng, green or red peppers, spinach, okra, potatoes, rhubarb, sweet potatoes, tomatoes, yams, zucchini.

Tropical nuts, including Brazil nuts, cashews, hazelnuts, macadamia nuts, pistachios.

Everything, including banana, coconut, dates, figs, mango, papaya, pineapple, citrus fruits.

Try to give up:

• red meat: beef, lamb, pork;
• birds: ducks, turkeys;
• dairy products: milk, butter, cheese, yogurt, ice cream;
• sweeteners, brown sugar, molasses, chocolate, fructose, honey, white sugar;
• drinks: carbonated water, soft drinks, instant coffee, distilled water, spirits, regular tea, stimulating drinks, tap water.

Cooking

Use pressure cooking, boiling, steam blanching, and stewing frequently.

Sometimes use baking, toasting, dry frying, deep frying, tempura. You can sometimes consume raw foods and juices.

Shopping list

Use organic food whenever possible.

1. Whole grains instead of refined grains and brown rice instead white rice. Before buying bread and pasta make sure they are made from 100% whole wheat flour.
2. Fresh vegetables for every meal.
3. Unrefined white sea salt.
4. Unrefined oils such as sesame, olive, sunflower, safflower.
5. Jams without sugar.
6. Fruit juices without sugar.
7. Chicken, turkey, white fish, tofu.

Fundamental Principles

Our diet should reflect local traditions

Until recently, whole grains and products made from them were the main food of people, and local vegetables and fruits occupied second place in the diet. In order to maintain health and restore balance, it is necessary to return to the roots and start eating the way our ancestors did for many centuries.

Our food should be environmentally friendly

You should try to consume not just environmentally friendly products, but those that are produced in your region. This is especially true when tropical or subtropical foods (including sugars, pineapples, citrus fruits, bananas, spices, coffee and other yin foods) are consumed in temperate climates. In addition, serious illness may be caused by excessive consumption of heavy animal foods in warmer or temperate climates, when such foods are better suited to colder regions.

However, if it is not possible to consume products grown and produced in your region, you can use imported ones from regions where the climate is similar to yours.

Our diet should reflect seasonal changes

Our diet should change according to the changing seasons. So, in summer, food should be light, minimally processed, with a small amount of salt, and in winter you can eat more often, use more seasonings, etc.

As far as possible, we should always try to base our diet on foods such as cereals, beans, sea vegetables, etc., which are available and can be stored without refrigeration throughout the year.

Our diet should reflect individual differences

When selecting and preparing products, individual differences must also be taken into account in accordance with social environment, age, gender, occupation, previous eating patterns, personal desire.

TV show “Food without harm” on the topic “Macrobiotic diet”:

I haven’t written anything about macrobiotics for a long time, but this is my favorite topic!

The science of macrobiotics is based on the principles of Taoism and yin-yang balance! Macrobiotics suggests that in any food there are 2 types of energy, yin and yang, but only in some foods are they balanced with each other.

Yin food is cool and expansive;

Yanskaya - warm and constricting.

For example, iceberg lettuce is a Yin product, and a piece of beef is Yang.

Excess of either Yin or Yang upsets the balance of the body! Yin and Yang balance of the body is also created through our activities (immobility is Yin, exercise is Yang, and cold weather and climate are Yin, hot climate is Yang).

Yang products (hot): cayenne pepper, dried ginger, soybean oil, cinnamon, black pepper, ground red pepper, horseradish, lamb, trout and whole green or red peppers.

Yang products (warm): Cherries, coconut, lemons, raspberries, cauliflower, mustard, onions, coffee, garlic, fresh ginger, chestnuts, pumpkin seeds, walnuts, chicken, shrimp, mussels, lobster, turkey, yogurt, butter.

Yin foods (cooling): apples, bananas, pears, strawberries, broccoli, cabbage, eggplant, spinach, chard, celery, soybeans, buckwheat, sesame oil.

Yin foods (cold): papaya, watermelon, grapefruit, tomatoes, asparagus, cucumbers, zucchini, romaine lettuce, seaweed, barley, tofu.

Neutral products: Neutral foods are nutritious and increase the balance of yin or yang in the body. These include apricots, figs, pineapple, beets, cabbage, carrots, olives, pumpkin, beans, sweet potatoes, eggs, oats, almonds, peas, peanuts, rice, beef, oysters, pork, whitefish, salmon, sardines, herring and saffron.

Macrobiotics is not just an approach, it’s a whole teaching, a way of life, one might say, according to which all food has its own energy, and that influences our internal life energy.

I have about acid-base balance a lot of interesting articles and, yes, there is a whole section :)

If you ask me :), then my family and I practically eat exactly this way. So for me this is probably the most important thing modern Teaching about food!

What is the point of macrobiotics?

I really don’t like it when everyone is rated with the same brush, without taking into account my genetic predisposition, my lifestyle or my medical indications!

So, macrobiotics is heaven for people like me :).

There is no specific macrobiotic diet that will suit everyone. Eat general recommendations, which everyone needs to adapt to their needs and characteristics.

Macrobiotics is more than just a diet. In fact, this is way of life and thinking, it helps us understand and love ourselves, interact with nature. It teaches us to appreciate our existence and the place we have been given on this planet, encouraging us to maintain the fragile balance of life.

Basic principles of macrobiotics

1. Macrobiotics is based on natural and plant nutrition. Products must be carefully selected and properly prepared, this will help achieve balance between nature and oneself.
2. The goal of macrobiotics is to achieve optimal health for both the individual and the planet as a whole.
3. The diet includes a wide variety of vegetables,... By the way, they occupy an important place in the macrobiotic diet, as they are saturated with important minerals: iodine, potassium, which we need so much, reduce excess fat reserves, and in general there are countless benefits from them. Nutritionist Yulia Bogdanova talks very well about how to correctly include them in the daily (!) diet and what kind of soup we can make based on them. And also about how and what kind of algae we need to consume in winter time year to support .
4. Also, your diet must include whole grains, including brown rice, quinoa, millet, spelled and barley.
5. The diet should also be enriched beans and legume products (such as tofu and tempeh), maybe sometimes include some fish and seafood. But other animal products, such as meat and dairy products, should be excluded, as well as processed foods and preservatives. Preference is given to organic products grown in natural conditions.
6. The cooking technique is very simple, the products are processed carefully, often using japanese recipes and methods: simmering, clay pot cooking and dry cooking with minimal use of spices and seasonings.
7. Such nutritional principles Promotes peace and energy balance, and macrobiotic practices (meditation, light exercise and staying on fresh air) help strengthen the connection between man and nature.

The main changes that will happen in your life if you use its principles:

• improved sleep;
• weight loss;
• clear consciousness;
• improved concentration;
• increased self-esteem;
• improvement of interpersonal relationships;
• improvement general condition health;
• reduction in the frequency and intensity of colds, joint and muscle pain, migraines and constipation.

How and where to start? How can we easily incorporate macrobiotics into our lives?

1. To start, try increasing your intake of fresh vegetables, whole grains and reducing heavy food animal origin (meat, poultry and dairy products). If you suddenly find yourself dining out, then give preference to restaurants that use natural products, preferably grown nearby.
2. Do a thorough cleaning of the kitchen and pantry and get rid of it all harmful products: processed foods like chips, sweeteners, seasonings and sauces and everything that contains artificial and chemical ingredients!
3. “A holy place is never empty”:): instead of all the food “junk”, fill your pantries with natural foods, namely whole grains (brown rice, millet, quinoa, barley, buckwheat), dried beans and sea vegetables, plenty of fresh vegetables, including greens, potatoes, carrots, beets, cauliflower and white cabbage, broccoli.
4. Watch good cooking shows, buy a nice book about healthy eating and Get inspired to cook delicious and healthy food! Read my blog Mindful Beauty, for example, sections on healthy eating :).
5. Eat only when you are truly hungry. Oooh, this is truly my favorite item! I never want to eat in the morning, afternoon and evening:). I may eat on a schedule and suddenly want to eat again at a certain time, usually around 6 pm. It’s especially difficult to cope with this in Europe, their restaurants are closed at this time, and they look at you like you’re crazy. But I just can’t understand how they can eat at 8 pm and then go to bed?! :)) And don’t forget to remain calm and think about good things while eating, and also chew every bite thoroughly.
6. Every time I buy groceries, think about their origin. Choose the best and healthiest products, but don't go to extremes. Be grateful for every bite you have for dinner, and eat with pleasure and appreciation for the people who grew that food and the land that gave it the opportunity to grow.

Beauty and Radiance to everyone!

And don’t forget that now I and my colleagues, nutritionists and other experts, are recording video lessons about energy for you women's health, nutrition for the hormonal system and others. Our first course with very important recommendations for winter.

What is characteristic of the end of the last century and the beginning of the current one is that with the ever-increasing number of people on the planet, each individual person is lonely - psychologists often talk about this. Something similar is observed in the field of nutrition - there are more and more products, their variety is great, but a person is often hungry, energetically hungry, because often brightly colored and pleasant to the touch packaging hides “dead” food - food for the tongue, not for health. But just as in a sea of ​​people a seeker can find a loved one, so in a sea of ​​products one can find energy-rich foods that our body needs and correctly prepare food from them, which will become an elixir of health for us.

The word "macrobiotics" comes from two Greek words: “macro” - big and “bios” - life, so literally it means “ big life", "long life".

Proper nutrition, simple and easy physical exercise, a harmonious view of nature and the world around us - this is the path along which macrobiotics leads people to a long, long and fulfilling life.

Macrobiotics is an ancient medical and philosophical teaching of the East, but nowadays it is mainly associated with the name of the famous modern Japanese doctor J. Osawa. The philosophy of macrobiotics offers people a natural way of life and assumes that illness and misfortune are natural natural ways convince a person to become an adherent of a reasonable lifestyle and proper nutrition. After all, it is important not only that the blood reaches every cell of the body, but also the quality of this blood, but it depends on what kind of food we eat. Macrobiotics is the science of life extension, creative longevity through rational nutrition.

Food should provide a person with energy, so it is important for each of us, firstly, to choose the right energy-filled and balanced diet and, secondly, not to destroy the energy of foods during their processing. The body does not need “empty”, non-energy food, which will clog the stomach like ballast, and then in the form of poisons will begin to spread through the blood and further throughout the body, bringing diseases and premature aging.

How to choose the right foods that will benefit the body?

Macrobiotics suggests eating energy foods in the correct balance of two vital energies - yin and yang. According to the ancient Chinese canons, yang is active, solar, generative energy, and yin is passive, lunar, nurturing, or else: yang is the energy of the sky and the energy of the human spirit, and yin is the energy of the earth and the energy of the body. Both of these vitality are needed by the body, but one should strive to harmonize them through a balanced diet according to yin and yang.

The following foods are filled with yang energy: rice, millet, wheat, buckwheat, bird eggs, fish caviar, shrimp, lobster, sardines, catfish, herring, salmon and other fish with pink meat, radishes, turnips, leeks, parsley, dill, carrots, horseradish, watercress, cinnamon, chicory, duck meat, partridge, turkey, feta cheese, chestnuts, apples, salt.

The following foods are filled with yin energy: corn, rye, barley, oats, oysters, crayfish, eel, pike, carp, trout, tuna, flounder, eggplant, tomatoes, potatoes, capsicums, beans, beans, peas, lentils, cucumbers, zucchini, garlic, beets, cabbage, mushrooms, sorrel, pork, veal, beef, lamb, chicken, rabbit meat, kefir, sour cream, cottage cheese, butter, milk, cheese, pineapples, oranges, bananas, lemons, pears, grapes, nuts, watermelons, melons, olives, peaches, fats, coffee, cocoa, chocolate, beer, wine, sparkling water, sugar.

As you can see, there are much more foods containing yin energy than foods containing yang energy.

Man was created by the Creator as an earthly and heavenly being at the same time, as a physical and spiritual being equally. However, a person cares more about the body, forgetting about the spirit. Therefore, his food is mainly Yin, earthly. In this regard, Nishi writes: “We eat too much yin! That is why our spirit becomes weaker and withers... Whoever does not want to remember that he is not only yin, but also yang, not only the body, but also the spirit, will get sick and suffer.”

Consumption of excessive amounts of foods that carry Yin energy at the expense of Yang energy leads to overweight, since yin energy promotes expansion, while yang energy, on the contrary, promotes compression. When we switch to macrobiotic nutrition, trying to balance both of these energies, our life becomes joyful and interesting, our spirit becomes strong, and our body becomes slender.

It is not necessary to achieve a balance of yin and yang in every meal; it is important that this balance be in the total amount of food eaten per day. An interesting fact is that with balanced yin and yang in the diet, the desire to eat and drink “unhealthy” foods, such as ice cream, cakes, and alcohol, practically disappears.

Macrobiotic nutrition does not imply excessive dietary restriction or consumption of only plant foods, macrobiotics emphasizes the correct methods of preparing food and the correct, reasonable proportions of various foods in the diet.

You should not eat industrially processed food. It’s better to cook everything yourself from whole foods.

The basis of the daily diet (50–60%) should be rice and other grains. You should cook your own food from whole, unground cereal grains; You can eat such food without limiting yourself.

Vegetables and fruits should make up 25–30% of the daily diet, and are best eaten raw, with the skins on if possible, or boiled in a small amount of water for a short time. You should not salt vegetables during cooking; in extreme cases, salt them only with unrefined sea salt and only after they are cooked, before serving. Vegetables that are extremely filled with yin energy (eggplant, tomatoes, potatoes) should be consumed as rarely as possible.

Legumes (peas, beans, lentils), seaweed and seaweed should make up 5-10% of the total daily diet.

Soups made from vegetables and grains should make up 5-10% of the total daily diet.

Fish, nuts, and seeds can make up 5–10% of your total daily food intake.

Meat, poultry, eggs, fats, and dairy products can only be eaten occasionally, on special occasions.

You shouldn't drink a lot. For drinks, preference should be given to green tea, coffee drinks made from cereals, herbal vitamin teas, and rosehip infusion. Avoid lemonade, coffee, black tea, cocoa.

You should cook food only in water: boil, or, in extreme cases, stew with the addition of a small amount of vegetable oil. Never fry food.

Avoid bread made from white flour, opt for bread with bran or whole grains. It’s great if you can bake bread yourself - in this case, make bread from wholemeal flour with bran and whole grains.

Food must be chewed thoroughly (50–100 times). Chew as long as you can taste the food, because you absorb the energy of the food while you taste it. If the food is truly healthy, then when chewed it becomes tastier.

Get up from the table with a feeling of slight hunger; a feeling of fullness will come half an hour to an hour after eating, when the food begins to be absorbed. Remember that by overeating, you are poisoning your body.

So, the basis of macrobiotic nutrition is cereals, which are the most energy-dense, healthiest food given to us by nature. Whole grains contain all the substances a person needs in ideal proportions for the body. Eating whole grains of cereals helps get rid of many diseases and, unlike nutrition flour products does not lead to excess weight and vascular diseases. However, we must remember that cereals are rich in starch, so they must be chewed thoroughly during meals and ensure that they are well saturated with saliva - this is important for their complete digestion in the stomach.

Vegetables, cooked in a variety of ways, complement whole grain foods well and provide vitamins and minerals. It is also good to enrich your diet with wild plants. Among wild plants, George Osawa especially recommended dandelion, coltsfoot, burdock and shepherd's purse - all of these herbs are both food and medicinal. Vegetables and fruits should be eaten those that grow in your region, in the climate zone where you live. According to macrobiotics, all living things come from their natural environment. Both people and animals in different climatic zones develop a different set of digestive enzymes adapted for digesting food characteristic of given climatic conditions and soil characteristics of a given region. In modern life, we eat food that comes from many different foreign lands - as a result, our bodies become weak and the number of various diseases increases. In winter, fresh summer vegetables should not be consumed, since, not corresponding to the season, they cannot satisfy true physiological needs. Dried vegetables stored from the summer are suitable for healthy energy nutrition in winter, as well as root vegetables, cabbage and pumpkin, and one of the most healthy vegetables macrobiotic adherents consider cabbage.

Thus, although macrobiotics comes from the East, the Russian folk proverb comes to mind: “Shchi and porridge are our food,” only in the case of macrobiotics it is necessary, perhaps, to put porridge in first place, and cabbage soup in second.

To summarize, it is worth emphasizing that the macrobiotic diet is very simple and such food is relatively cheap. Most people can afford it and become healthy.

Carrot or rutabaga salad with gooseberries

Grate 400 g of carrots or rutabaga (or both together) on a coarse grater; mix with a glass of gooseberry or rhubarb compote, season with honey. You can sprinkle with herbs.

Turnip salad

Peel 2-3 turnips, grate them on a coarse grater or cut them into strips. Mash half a glass of currants or cranberries. Stir and season with honey. You can sprinkle with chopped dill or caraway seeds.

Beetroot and rhubarb salad

Cut 2-3 rhubarb stalks crosswise, mix with 2-3 tbsp. tablespoons of honey and place in a cool place for 30 minutes. Grate two raw beets, chop dill and parsley and mix everything together with the prepared rhubarb.

Radish with raisins

Grate the washed and peeled radish on a fine grater, add finely chopped onion, thoroughly washed and scalded raisins and season with vegetable oil or honey. Garnish the salad with sprigs of herbs or slices of carrots.

Red cabbage with apples

Chop approximately 600 g of red cabbage, place in a saucepan, add 2 chopped onions, a little water and simmer until half cooked. Then place 4 apples cut into slices on top of the cabbage. Cover the pan with a lid and bring to the boil until done.

Soaked grain

Wet three tablespoons of oats (instead of oats you can take rye or wheat grains) in the evening and leave overnight. In the morning, drain the water and add either dried apricots, seedless raisins and peeled nuts, or prunes.

Buckwheat porridge with mushrooms

Cook mushroom broth from 50 g of dried mushrooms with spices. Strain the broth and finely chop the mushrooms. Pour two glasses of washed kernels into 3 glasses of this broth, add mushrooms, finely chopped onions, mix everything and put on fire. When the porridge boils, remove it from the heat and put it in the oven for an hour and a half. Decorate the finished porridge with herbs.

Millet porridge with pumpkin

Place finely chopped pumpkin pulp (about 200 g) in boiling water and bring to a boil. Then add one and a half cups of washed millet (pre-soak the millet for several hours) and cook until thickened. About five minutes before it’s ready, you can add washed raisins or dried apricots to the porridge.

Millet porridge with onions and caraway seeds

Rinse one and a half glasses of millet in several waters and soak in cold water for 6 hours, then cook the millet in the same water at a boil for 2-3 minutes. Add crushed garlic, finely chopped herbs, chopped onions (onion or green, or both), and cumin to the porridge. Place the pan in a warm place to simmer.

Homemade muesli

Soak one tablespoon of rolled oats in 3 tbsp. spoons of water for several hours (soak the flakes well from evening to night). When the rolled oats swell, grate 150 g of apples into it, constantly stirring the whole mass so that it does not darken; add 1 tbsp. spoon of grated nuts and honey. You can also add any berries and dried fruits.

Rice pilaf with vegetables and dried fruits

Wash one and a half cups of rice, cut 0.5 kg of pumpkin and several apples into small pieces, rinse some raisins and dried apricots. Pour 2 tbsp into a thick-bottomed pan. spoons of vegetable oil, then put pieces of pumpkin so that they cover the entire bottom, pour a layer of rice on top, then put a layer of apples, then again rice, then a layer of dried fruits and again a layer of rice. Pour lightly salted water over the whole thing so that it covers the top layer of rice. Place on the fire and cook until done.

Millet soup with cheese

Pour one glass of washed millet into boiling water and cook for an hour over low heat, then add crushed cheese and stir slowly until smooth. When serving, sprinkle with parsley and dill.

Fresh cucumber soup

Chop fresh cucumbers, parsley root and onion, chop green salad and simmer it all in water until tender. Then pour in boiling water, add some crushed crackers and cook, stirring, until boiling. Before serving, you can add lemon juice and parsley.

Pumpkin soup (with carrots, cauliflower)

Finely chop the onion and fry in vegetable oil. Then add finely chopped pumpkin (about 0.5 kg), add a little water, salt to taste and simmer until half cooked. Season with flour (4 tablespoons), fried in vegetable oil, dilute with a small amount of water and cook until slightly thickened.

Similarly, you can prepare carrot soup, cauliflower soup and even burdock root.

The question remains: what should be the “golden proportion” of products. The founders of macrobiotics believed that we should strive for a complete transition to grain consumption. I think it's better to stick to a different ratio. Excluding sugar as much as possible, take a proportion of 2: 1 (grains, cereals - vegetables), and when including meat and cheese - 5: 2: 1 (grains - vegetables - meat).

The table shows additional possible proportions of various products that make up the human daily diet.

The last three diets should be called gentle, the first three are the most suitable for a balanced diet. More stringent diets are also possible, which should be recommended only in special cases.

A typical macrobiotic diet consists of: whole grain porridge; soups - vegetable with meat broth or lean; vegetables - stewed; some steamed or boiled meat; stewed fish; lentils or beans; seaweed salads; fruits; nuts.

If you want your body’s resources to be maximally activated, then, generally following the indicated diet, give preference to whole grain cereals; vegetable soups; vegetables native to the area, either steamed or stewed; legumes with seaweed; white fish and seafood; fruits, nuts; pickles.

The most strict macrobiotic daily diet is as follows:

The main products are pearl barley, rice and buckwheat.

It is advisable to maintain such a strict diet for two weeks, then return to a simpler one and alternate them.

There is another option for a strict diet:

You can diversify vegetable menu fish – boiled or steamed, not too fatty. Once a week - meat, also preferably boiled or cooked over high heat with active stirring.

The equivalent of fish or meat in this diet is cheese (100 g per day), cottage cheese (200 g), squid (200 g). Do not season them with anything, do not add sugar.

When preparing macrobiotic dishes, as well as any other dishes, you should adhere to a number of rules:

Products must be fresh. Dried and salted foods should not contain artificial additives or spices.

It is better to cook each product separately and then mix it.

Vegetables must be cut, chopped, chopped beautifully, trying to maintain geometric proportions, so that their very appearance emphasizes balance and balance.

Use seasonings sparingly.

It is best to add sea salt.

Vegetable oils must be unrefined or cold pressed.

The dish should be laid out beautifully on the plate - this also contributes to the balance of the food.

You need to cook cleanly.

A special role is given to your mood to prepare a certainly healthy, tasty and appetizing dish.

But the most important thing, without which neither preparing nor eating food is possible at all, which is the very essence of macrobiotic nutrition, is Love And joy. It is this energy that the right food brings.

You already know that the main macrobiotic foods are whole grains and everything that can be prepared from them. At the same time, none of its edible components are discarded. Everything must go into use - bran, germ, endosperm (the tissue of plant seeds in which nutrients, necessary for the development of the embryo). It is this complex that provides the body’s needs and also serves to restore the disturbed balance.

Whole grains contain a set of substances that are extremely necessary for a person: complex carbohydrates, proteins, fats, vitamins and minerals, and in those proportions that help us get exactly the amount of energy we need.

So, dishes made from buckwheat, rice (especially brown), oats, millet, wheat, corn, etc. should become welcome on your table. Eat them at least every day. Porridges are appropriate for breakfast, lunch, and dinner. In this case, there is no strictly regulated set of dishes. You can alternate them as desired, just be sure to maintain the yin-yang balance.

Rice

While almost anyone can prepare porridge from buckwheat or millet, cooking rice is a special matter. You can not only cook rice, but gradually evaporate the water to make the porridge thick. You can also fry it, which does not reduce its energy value. The most nutritious part of rice is filled with yang. When we eat it, we restore the yang-yin balance.

1. One cup brown rice, 11/2 cups water.

Pour water into a pan, add a little salt and add rice. It is better to press this mixture with some kind of pressure so that the rice is under pressure. Place on fairly high heat. Bring to a boil (the lid will shake). Then reduce heat and simmer for 25 minutes. After this, turn off the heat and keep the rice covered for 10 minutes. Remove the lid and weight to allow steam to escape from the pan. Drain off excess water. The rice is ready.

2. One glass of rice, 5 glasses of water. A little salt.

Cook the rice in salted water until it remains slightly undercooked. Take this porridge to increase appetite, as well as to improve the functioning of the gastrointestinal tract.

3. Rice is so healthy that you can even eat it raw, only thoroughly washed. Take a handful of this pure uncooked rice for breakfast. Eat in very small portions, chewing thoroughly (50–100 times). Mentally focus on receiving useful external qi and transforming the energy into internal resources in your body. Eat uncooked rice for a week. Then take a break for a month.

4. Onions and carrots go well with brown rice. You can add a number of other ingredients. Cook brown rice according to recipe 1. Finely chop the carrots, onions, parsley. You will also need nuts and raisins. Nuts need to be crushed, but not into flour, raisins (preferably from white grapes) grind. Mix vegetable oil separately, add salt, vinegar and nutmeg to taste. Combine rice, chopped vegetables, and chopped nuts and raisins with the oil dressing. Mix everything thoroughly so that the products are well saturated with oil and the dish has a harmonious taste. Let everything stand in a cool place, but not in the refrigerator, for an hour - and you’re ready to eat.

Oats

It's better to buy grain. Make flour out of it, do not mix it with anything, and do not use baking powder. Mix oatmeal with water in a ratio of 1 tbsp. spoon for 150 ml of water. Cook, stirring constantly, until you get a slimy mass. Add salt to taste. Porridge cooked in this way increases appetite and becomes a source of additional energy in the cold season. In addition, it helps improve the functioning of the gastrointestinal tract. Just eat small amounts so as not to increase acidity.

Chapati

In the East, an indispensable food is chapati, a healthy macrobiotic product. It can be prepared from wholemeal wheat flour, buckwheat flour or millet, as well as a mixture of crushed grains.

250 g sifted wholemeal flour, 150 ml warm water, 1/2 teaspoon salt, 3 tbsp. spoons of butter.

In a large bowl, combine flour and salt. Add warm water and stir until soft dough forms. Then knead properly. Sprinkle with water. After this, cover with a linen cloth and leave for an hour at room temperature. Take a cast iron skillet and place it on the heat to get hot. Divide the dough into 15 parts, make balls out of them, kneading them constantly. Roll out the balls into 15 flat cakes. Place them on the frying pan. When small white bubbles appear on the surface of the chapati and the edges begin to curl upward, turn the cakes over to the other side. Cook until bubbles appear. Now carefully take the chapati by the edges with tongs, preferably wooden, so that the cake does not tear. Bring it to the fire and hold it until the cake appears. brown spots. Grease one side with oil.

Vegetables

Vegetables are a great addition to buckwheat and rice. They contain the entire range of vitamins and minerals that a person needs to restore and maintain strength. Plus, vegetables whose skins come in so many different colors will add color and appeal to your food. This increases appetite and serves important energetic purposes: food should be beautiful, because beauty on your table is one of the embodiments of universal beauty. Sliced ​​in different ways, stewed, boiled and fried, vegetables make whole grain dishes airier and more delicious. You can also eat fresh vegetables, good and salty.

Cabbage has always been a very common vegetable in Russia, primarily white cabbage. She, like the red-pumped and colorful one, is very nutritious product, which contains many vitamins, proteins and minerals. Cabbage makes great salads.

In Russia they prepare a lot of dishes from cabbage and beets. It is not recommended to consume them in large quantities, but they are a good addition to the rice base of a balanced diet.

Cabbage for rice

2 parts cabbage and 1 part carrots, you can change the proportion to 1:1.

Shred the cabbage and cut the carrots into strips. Mix vegetables. Now squeeze them with your hands properly so that the cabbage gives juice. Add salt, a little parsley, dill, celery. Pour vegetable oil over the salad.

Beetroot for rice

2-3 large red beets, 1-2 carrots.

Grate the beets and carrots on a coarse grater or cut into small cubes. Beets should make up at least 60% of the volume of the dish. Place the mixture in a frying pan with 2 tbsp well heated. spoons of unrefined sunflower oil. Lightly salt it. Fry until done.

Pumpkin

Dishes made from pumpkin perfectly diversify your daily diet. Absorbed by the body quite easily, they bring warmth and increase blood flow to the abdominal cavity. Thus, a person receives a lot of energy, which is especially important in the winter season. If you can't get used to the pumpkin taste and aroma, you can interrupt it by adding mint. In this case, steam the pumpkin, first sprinkling it with chopped mint leaves.

Pumpkin porridge

2 cups chopped pumpkin, 1 cup millet, 1 medium onion, vegetable oil, 1 teaspoon raspberry leaves. Pass the pumpkin pulp that has separated along with the seeds through a meat grinder to obtain a homogeneous mixture.

Carefully sort and rinse the millet in warm water. Peel a medium onion and chop it very finely. Pour oil into the bottom of the pan, place a glass of pumpkin, and smooth it out. On a layer of pumpkin - millet, and then - a second glass of pumpkin, pureed pumpkin pulp, onions, raspberry leaves. Pour in salted hot water (3 fingers above the last layer). Do not stir. Bring everything to a boil and cook for 10 minutes over low heat - so that bubbles appear on the water, but it does not boil. Remove from heat, close with a lid, wrap and leave to simmer for half an hour. Before serving, turn the pan so that the bottom layer of squash is on top.

Pumpkin soup

Option 1. Pumpkin, 5 medium cloves of garlic, 1 large carrot, 1 large onion, unrefined vegetable oil.

Chop the carrots, then sauté them over low heat with the addition of oil. Finely chop the onion and sauté until golden brown. Mix onions and carrots. Pour 0.5 liters of hot water and boil the broth. Peel the pumpkin and remove seeds and cut into small cubes. Place the cubes in boiling salted water - add enough pumpkin so that the water barely covers it. Cook until done. As soon as the pumpkin cubes begin to lose their shape, add the mashed garlic. Cook for another 5 minutes. Remove the pan from the heat. Cool and thoroughly grind the mixture to a puree. Sprinkle with parsley and serve.

Option 2. Pumpkin, 2 tbsp. spoons of minced meat (beef) (its proportion can be reduced), 1 large onion, 1 large carrot, 1 glass of chopped pumpkin, unrefined vegetable oil.

Minced meat should be very tender and well chopped. It should be mixed with a small amount of cold water to form a liquid puree. Add finely chopped onion and chopped carrots there, pour in a little vegetable oil. Leave everything in the refrigerator for an hour. After this, fill the mixture with hot salted water (about 1 liter). Mix thoroughly. Add a glass of chopped pumpkin. Bring to a boil and cook for 10 minutes. The soup is served hot. You can add parsley.

Pumpkin pudding

2 cups minced pumpkin, 3 tbsp. spoons of semolina, 2 eggs, 2 tbsp. spoons of raisins. Salt is added to taste.

Peel the pumpkin from peel and seeds. Pass through a meat grinder to obtain a homogeneous mass. Also chop the raisins and add them to the pumpkin. Mix everything thoroughly. Add eggs and unbleached semolina. Add some salt. Mix the mixture, beating it a little, until it becomes homogeneous. Place the mixture into a dry pan. Place the pan on a rack in a large saucepan with some hot water. Cover the pan with a lid, bring the water to a boil and cook for 15–20 minutes. Remove the dish from the mold and serve.

Pumpkin dessert

1 cup chopped pumpkin, 1 tbsp. spoon of raisins, 1 teaspoon of finely grated raw beets, 1 carrot, 1 apple, raspberry leaves.

Peel the pumpkin and chop the pulp. Peel the apples from seeds and chop them too. Stir in the pumpkin quickly to prevent the apples from browning. Peel the beets and carrots. Grate these vegetables on a coarse grater. Mix everything, add raisins. Place washed raspberry leaves on the bottom of the salad bowl (dry leaves should be steamed), and on top - the resulting mass.

pumpkin seeds

There is another pumpkin “dish” that many people like. These are pumpkin seeds that have amazingly beneficial properties.

The seeds can simply be washed, dried, then doused with lightly salted water and warmed well. You can fry them in a frying pan with the addition of a small amount of vegetable oil. This simple dish not only gives the body a lot of energy, but is also delicious.

Sometimes people believe that macrobiotics is limited to a set of specific recipes, and are afraid of culinary monotony. In vain. Your imagination is limitless. Guided by the principles of rational nutrition, you can come up with a variety of dishes yourself. The scope for experimentation is endless.

A bad mood is often accompanied by a low vitality. A person becomes susceptible to stress, and things begin to go wrong. Here it is important to constantly remember the ability given to us to find internal energy. Engage in Eastern practices that allow you to find peace. Switch to a different diet.

An approximate weekly diet is given below. Stick to it at least once a month and you will be able to find the missing resources. Alternate this selection of dishes with a “softer” menu. Don't force yourself to eat. Goodwill - an indispensable condition changes for the better.

1st day

2nd day

3rd day

4th day

5th day

6th day

7th day

Between meals you can drink mineral water, green tea or herbal infusion, as well as freshly squeezed juices.

People in Russia love salads. Macrobiotic nutrition allows for many different variations of these delicious and healthy dishes prepared according to certain rules maintaining energy balance. Try to make your menu pleasing to the eye, invent, experiment.

Coleslaw

400 g white cabbage, 2 medium carrots, 200 g prunes.

Chop the cabbage, add salt and squeeze. Separate the soaked and swollen prunes from the seeds and finely chop the pulp. Grate the carrots on a coarse grater. Mix everything, place in a salad bowl, garnish with carrot slices and parsley.

Celery salad

200 g celery root, 2 green apples.

Peel the celery, lightly boil and chop. Apples need to be grated on a coarse grater and mixed with celery. Salt to taste, add a little vegetable oil. Mix everything and garnish with herbs.

Bean salad

100 g beans, 1 onion, 2-3 medium cloves of garlic.

Wash the beans and soak for 3-4 hours. Then cook until tender. When it becomes soft, drain it in a colander, rub through a meat grinder or chop. Add finely chopped and sautéed onion to the mixture. You can also use 1 carrot, grated on a coarse grater. Add some salt. Ground garlic is a good addition. Season everything with unrefined vegetable oil. Garnish with celery or dill.

Beans with pumpkin

150 g each of beans and pumpkin pulp.

Rinse the beans and dry them in a frying pan over low heat, turning them over. Place in a saucepan, add water and salt. Bring to a boil and reduce heat. It is important that the beans are under water the entire cooking time. Cook until it becomes soft. Chop the pumpkin pulp into small cubes and place in a separate pan. When cooked, remove and drain the water. Mix pumpkin and beans, add vegetable oil and serve.

Irritability and excessive excitability are the causes of many diseases. These are not the nicest emotional states lead to rapid aging of the body. It is no coincidence that psychologists even have a special term for a very unimportant human condition - “burnout.” The more irritated we are, the faster we get tired, weary, and with regret we feel that our strength is leaving us. In order not to “add fuel to the fire,” try to exclude all fatty foods in such difficult moments, completely give up any meat, and do not use any spices. But seaweed dishes should be eaten every day.

seaweed contain large amounts of iodine, magnesium and potassium. Brown (kelp) and red algae contain tens and even hundreds of times more of these elements than, for example, beets. Brown algae (nori) rivals carrots in vitamin A and rivals many other vegetables in phosphorus. Black-blue seaweed (haijiki) is much richer in calcium than milk.

Seaweed creates in the body alkaline environment, reduce fat reserves, protect the heart muscle. That is why algae is called a means of longevity.

There are few types of seaweed sold in Russia. They are called "sea kale". Many people associate this product with times of shortages and empty shelves in the late 1980s and early 1990s. But, really, it’s worth overcoming your prejudices in order to fully experience the benefits of seaweed. As a first step towards “reconciliation”, we offer several recipes for delicious macrobiotic algae dishes.

Porridge with seaweed

200 g soaked seaweed, 1 tbsp. spoon sesame oil(can be replaced with rice or sunflower), 21/2 cups rice.

Rinse the rice and let it stand in water for 1.5–2 hours. Soak the seaweed and cut into pieces, put in a frying pan and fry in oil. Then add 1 1/2 cups of water and bring to a boil. Pour the broth into the pan. Add rice to it and cook until cooked through. Add some salt. Serve.

Sea kale salad

100–150 g of pickled seaweed, 2–3 carrots, 1–2 apples, vegetable oil, salt and herbs.

Grate the carrots on a coarse grater. Cut the apples into thin slices. Mix carrots and apples with pickled cabbage, add salt and season with vegetable oil. When serving, sprinkle with finely chopped parsley.

Casserole with seaweed

100–150 g frozen or dried seaweed. If you use dried, then pre-soak it for 10 hours in a ratio of 1:7 with water. Drain the water, fill it with cold water again, bring to a boil and cook for about 20 minutes. When the cabbage is ready, drain it in a colander. Cut into strips.

Chop 300 g of white cabbage. Boil for 10 minutes. Mix with seaweed and place in a saucepan. Add a quarter cup of semolina, stir everything thoroughly. Cook over low heat for 20 minutes. Cool the mixture and place it in a frying pan with vegetable oil. Bake in the oven until done. Cool the resulting mass to 40–50°, add a raw egg to it, mix and place in an even layer in a frying pan, greased and sprinkled with grated breadcrumbs. Sprinkle with grated cheese, drizzle with oil and bake in the oven. Cut the finished casserole into portions and top with sour cream.

An approximate weekly diet for increased excitability looks like this:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

You can supplement your diet with rice dishes or buckwheat. It is acceptable to replace individual dishes with vegetable soups.

Anxiety, like irritability, destroys the balance of power in the body. It is dangerous because a person gradually finds himself in its power. Various little things begin to bother him, which otherwise he would simply not notice. Meanwhile, the phenomenon of people living in Asia is known: they are characterized by special equanimity, resilience and calm. The presence of a large number of centenarians in India, China and Japan is associated with the peculiarities of national character and organization of nervous activity. This, in turn, is explained, among other things, by the uniqueness of traditional cuisine.

Macrobiotic nutrition allows you to gain self-confidence and overcome confusion and anxiety, wherever you live. The main assistant in this case remains grain - be it rice, pearl barley, millet or buckwheat. The best thing is rice. Another important component of the diet in this case will be beans and soybeans.

Why this particular set of products?

Rice, for example, contains a lot of lecithin, which activates brain activity. Rice grains also contain a special saccharide that restores intestinal function. Rice also contains a substance that allows you to cleanse blood vessels and prevent an increase in blood pressure. All together significantly enhances the body’s strength.

Soybeans are one-third protein, making them an excellent meat substitute. The elements they contain, by analogy with female hormones, increase bone mass and slow down cell aging.

Legumes are an important source of protein and carbohydrates, which are easier for the human body to digest than any other product. In addition, beans (especially sprouted ones) contain a number of vitamins and minerals. In China, they eat cottage cheese made from pressed soybeans - tofu. It can also be bought in Russia. Try a few tofu recipes.

Tofu salad

100 g tofu, the same amount of boiled soybeans, 2 medium onions, 4 tbsp. spoons of vegetable oil (preferably sesame oil). Salt to taste.

Cut the tofu into pieces. Chop the onion. Puree the soybeans. To do this, rinse and soak them in water for 12 hours. Drain the water, pour in new water, add salt and cook for 3-4 hours over low heat. Pass the boiled beans through a meat grinder. Mix all salad ingredients well, adding vegetable oil, and serve cold.

Cutlets with tofu

Option 1.200 gsoya beans, 150 g tofu, 1 egg, vegetable oil for frying.

Soak the beans for a few hours, then cook them until tender. Cool and mince along with the tofu. Add egg, salt. Mix well. Make cutlets, roll in breadcrumbs and fry on both sides.

Option 2.3 beets, 200 g tofu, 5 tbsp. spoons of semolina, 3 tbsp. spoons of soy flour, 3 tbsp. spoons of soy milk.

Boil the beets, peel them, and pass through a meat grinder. Add milk and heat well. Add semolina. Simmer until the cereal is ready. Cool the mixture. Add pureed tofu and soy flour to the still warm beets with semolina. Add some salt. Mix everything thoroughly and knead the dough. Make cutlets and fry on both sides.

Bean side dish

400 g beans.

Rinse and soak them until they swell slightly. Cut the beans into wedges. Pour vegetable oil into the pan so as to cover the bottom, add the beans and, stirring, fry for 1-2 minutes over low heat. Pour in a third of a glass of water, add salt, and close the lid. Simmer for 3 minutes. Open the pan and simmer the beans for another 5 minutes, stirring.

Lentils

1 cup lentils, white cabbage, 2 carrots, 1 onion.

Finely chop the onion and fry lightly. Grate the carrots. Add it to the onion and add a little water. Simmer over low heat until the water evaporates. Rinse the lentils and cook in a 1:3 ratio with water so that the liquid evaporates completely and the lentils swell. Add some salt. Shred the cabbage. Its quantity is determined by taste and can be 2 times more than lentils (if you don’t like cabbage, you can exclude it completely). Once the lentils are ready, add the onions, carrots and cabbage. Simmer everything together until done.

In fact, macrobiotic cuisine turns out to be not at all as harsh as it might seem at first. Give free rein to your imagination, experiment, and you will love what you cook with love and interest.

Here's another weekly diet. It can be alternated with other options so that the effect of energy coming from outside is greatest. You can stick to this regime for one week a month, then be more free in your choice of dishes.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Spices and herbs have a long history. Each of them is associated with magical ideas of different peoples. In addition, spices have long been used as natural destroyers of bacteria and pathogens, which are very abundant in hot climates.

A balanced diet requires that you stop overusing many of the exotic seasonings whose homelands are very far from where you live. The consumption of black pepper and bay leaves, so beloved by many, will also have to be significantly reduced. The same can be said about vinegar (especially wine), margarine and mayonnaise, so revered in Russia.

Suitable for regular use are onions, parsley, celery, natural mustard, horseradish, garlic in moderation, natural soy sauce and natural mustard.

Russia has its own wonderful seasonings. Here, many plants create macrobiotic taste. For example, cherry and blackcurrant leaves are added to pickles. Oregano and other herbs are actively used. This helps further maintain the yin-yang balance in food.

Which salt should you prefer? Housewives sometimes buy fine, purified, iodized salt in stores, which is advertised as healthy. However, a dish with such salt develops a “chemical” aftertaste. If you make pickles, then know: such salt is absolutely excluded. Its processing technology makes this product unsuitable for a healthy diet. It is better to use unrefined salt, which contains more “information” about natural processes, which she will share with your cells.

Sea salt gives food a special quality, which also has a significant healing effect, strengthening the body's defenses. It is obtained from sea ​​water evaporating in the sun. More microelements remain in it. However, you need to remember that sea salt should be combined with crushed, toasted sesame seeds to soften the excess saltiness in a ratio of 1: 10. The seeds are toasted, crushed in a mortar or coffee grinder and mixed with ground sea salt.

It is known that when preparing dishes it is important to take into account the balance of taste created by the combination of salt and sweeteners. We are talking about natural products that contain sugar. As you remember, you should keep their consumption to a minimum. You can occasionally use only dried fruits (from fruits growing in temperate climates), raisins, fresh fruits - in in kind or quickly cooked. It is also not forbidden to eat almonds, peanuts and sunflower seeds from time to time.

The use of refined vegetable oils has become common. However, sometimes the process of processing such a product itself involves the addition of a special antioxidant, not to mention the regulation of all other parameters of natural oil. Therefore, its value from the point of view of restoration processes in the body is not so high.

Unrefined vegetable oil is better absorbed by the body. It promotes healthy cells and capillaries. In addition, it gives required quantity fats, the lack of which threatens to reduce resistance to stress, which undermines the body's protective functions. You should consume at least 1 teaspoon of oil per day. Sesame and sunflower are most suitable. You can use rice, soy, corn and olive.

Of the drinks that we have become accustomed to over the past decades, almost nothing is suitable for macrobiotic nutrition. First of all, you should give up coffee, especially instant coffee, and carbonated drinks with sweeteners and preservatives. Even black tea, which has become the national Russian drink, should not be consumed constantly. In macrobiotics, preference is given to herbal infusions.

Rice tea

Fry brown rice until brown. Add water in proportion to rice 10: 1. Boil. Lightly salt. Cool slightly and drink.

Wheat drink

Toast the wheat grains until they turn brown. Pour 1 tbsp. spoon of grains 150 ml of warm water. Boil the infusion. Cool.

Cereal drink

Take 3 tbsp. spoons of rice, 2 tbsp. spoons of wheat grains, 1 tbsp. spoon of chicory, 1 tbsp. spoon of barley. Toast separately until the grains are brown. Cool. Grind in a mortar or coffee grinder. Pour one tablespoon of the mixture into 0.5 liters of warm water. Bring to a boil, simmer for 10 minutes. Strain. Cool.

Drink with soy and sesame

The mixture is prepared as in the recipe described above. Only in this case, glutinous rice grains, oats, soybeans and sesame seeds are fried. Then everything is ground up. For one and a half tablespoons of the mixture you need 0.5 liters of warm water. Pour in, boil, cool.

Mint drink

Take 100 g of mint leaves per 0.5 liter of water. Pour in, boil. Add some salt. Drink a quarter glass before breakfast.

Radish drink

Pour two tablespoons of grated white radish into 750 ml of hot water. Add 2 tbsp. spoons of soy sauce and a teaspoon of grated ginger. You can drink it if you have a cold.

Rice drink

Take a half glass of brown rice. Rinse and dry. Fry in a frying pan. Pour in 2 liters of warm water. Bring to a boil and simmer over low heat for 1-2 hours. The rice actually cooks, turning into a jelly-like mass. Strain it by squeezing it. The rice can be eaten, and the drink is useful as a soothing evening tea.

Vitamin teas

All the teas offered below are strengthening.

Mix rose hips (100 g) with sea buckthorn cake (100 g), add hawthorn fruits (20 g); Pour 1–2 teaspoons of the mixture into a glass of water and bring to a boil. Let it brew in a porcelain teapot for an hour. This drink stimulates the activity of the cardiovascular system.

For 0.5 liters of water take 25 g dried leaves lingonberries and 4 tbsp. spoons of raisins. Pour boiling water over it. Let steep in the kettle for 15 minutes. Drink warm.

For 0.5 liters of water – 25 g of dried strawberry leaves and 10 g of mint. Brew in a teapot. Let it brew for 10 minutes, drink warm.

For 0.5 liters of water, add 70 g of dried rowan berries, 15 g of raspberries, 1 teaspoon of dried black currant leaves. Brew in a teapot. Let it brew for 10 minutes, drink warm.

For 0.5 liters of water - 50 g of dried thyme leaves, 50 g of St. John's wort, 10 g of dried lingonberry leaves. Brew in a teapot. Let it brew for 10 minutes, drink warm.

For 0.5 liters of water – 50 g of dried rose hips, 25 g of dried rowan fruits, 1 tbsp. a spoonful of dried oregano leaves. Brew in a teapot. Let it brew for 10 minutes, drink warm.

For 0.5 liters of water - 1 tbsp. a spoonful of dried leaves of strawberries, blackberries, black currants, 2 tbsp. spoons of St. John's wort and thyme. Brew in a teapot. Let it brew for 10 minutes, drink warm.

For 0.5 liters of water - 1 tbsp. a spoonful of a mixture of dried rose hips, blueberries, bird cherry, nettle leaves in a ratio of 3: 2: 1: 3, respectively. Boil for 10 minutes, pour into a thermos and let steep for 2 hours. The collection, among other things, has a fixing effect, so drink with caution if you have constipation (half a glass warm).

There are as many macrobiotic drinks as there are options for the diet you choose. If you are following a stricter regimen, then minimize the intake of any sweet fruit supplements. Otherwise, they will serve as an excellent addition to the main dishes of macrobiotic cuisine.