Simple Macrobiotic Meals: Oat Millet Porridge, Miso Soup, Brown Rice & Peanuts Recipes
A Day of Simple Macrobiotic Meals
Here is a recent day of simple macrobiotic meals. People have told me that they, or someone they knew, have tried a macrobiotic diet in the past, and either found it 'too bland' or 'too difficult to maintain.' In this post, I thought I'd share a recent day of macrobiotic meals that came together rather spontaneously, yet really pushed my happy buttons. Simple meals with fewer ingredients are usually my favorite. I feel soooo balanced when I eat a day of meals, similar to what I share, below.
While I do agree, some of the earlier macrobiotic books may have appeared to be very elaborate, with many ingredients or condiments more commonly used in traditional Japanese cooking, several of those ingredients ~ gomashio, umeboshi plums or umeboshi vinegar, miso, tamari, seaweed, and even good quality, traditionally grown and harvested Lungberg brown rice ~ were brought to the West, thanks in large part to Aveline and Michio Kushi and the macrobiotic movement. These condiments make cooking healthy tasty foods easy!
And yes, spices were minimized because over consumption of spicy spices can either burn out your yin fluids, or lead to imbalanced cravings and symptoms. It's all about knowing which spices to use, and when, such as for improving digestion. All that aside, this post is to show that a macrobiotic diet can be as varied ~ and simple ~ as any other plant-based or omnivorous diet, depending upon one's needs, and motivation.
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| Porridge with Lacinato Kale in a Miso Tahini Sauce |
Our Day of Simple Macrobiotic Meals
Truth be told, I do spend time cooking. I enjoy it. To me, it's worth it. It's an investment in my (our) health. For ages, in China and elsewhere, the cook of the household was considered the true doctor. The cook manages the health of family members, by preparing special dishes when someone is ill, adding certain herbs or ingredients ~ and avoiding others ~ and using specific cooking techniques to restore balance. This is the essence of macrobiotics, and Chinese food therapy.
Our Typical Simple Macrobiotic Breakfast
We began most days with porridge, similar to this Barley Oat Porridge, or any of the many porridge recipes in my Basic Macrobiotic Menus & Recipes book I'll be republishing soon. I also have recipes in The MAP.
Don usually makes our morning porridge. He varies the grain blends, usually combining oats &/or Bob's Red Mill Protein Oats with other grains, including barley, millet (one of our favorite combos), rolled whole wheat, rye or kamut flakes, buckwheat, or leftover brown rice. You'll find the Oat Millet Porridge recipe, below.
You may also enjoy a recent favorite, Creamy Oatmeal Porridge Perfection, highlighting how to embellish your morning porridge to nourish the Yin, calm or pacify Vata, and enjoy heaven in a bowl!
To eat in harmony with the fall and winter seasons, I prefer having mostly cooked foods, including seasonal fruit. Apples and pears are especially great stewed or baked along with some dried fruit like raisins or dates. (Here are recipes for stewed or baked fresh and dried fruit.) Pears are especially good for chronic dry coughs.
I usually make a big pot of Apple Raisin Goji Berry Sauce / or enough Baked or Stewed Fresh & Dried Fruit to last for 2-3 days.
Simmering pears in apple cider with gold raisins is another delicious blend, similar to my super easy Steamed Pears with Brown Sugar, used in Chinese food therapy for dry coughs.
I really like having some type of steamed vegetables, QB Greens, or a simple Miso Soup (recipe linked, and below) to which I'll add some organic wakame seaweed, baby bok choy, grated daikon and carrot, or other greens.
Greens and vegetables are mineral-rich, and therefore alkalizing, which helps balance the more acidic grains, and improves digestion. I highly recommend serving up some greens or vegetables as part of your breakfast. It doesn't have to take up that much extra time.
Recipes for Our Day of Simple Macrobiotic Meals
Oat Millet Porridge Recipe (I consume about 1/3 and Don 2/3 of this recipe)
- 1 cup of rolled oats (or 1/2 cup each rolled oats and Bob's Red Mill Protein Oats)
- 1/2 cup of millet
- 3 cups water
- 1 cup soy milk (higher protein, more nutritious than most other non dairy milks, but use your favorite)
- Pinch sea salt
- Optional Garnishes / Toppings: 1 Tbsp. hemp seeds, small handful of chopped, roasted walnuts or pumpkin seeds, gomashio (sesame seeds roasted and ground with seas salt, and coarse ground in a suribachi, about 15-20:1, seeds to salt (Recipe in The MAP), Apple Raisin & Goji Berry Sauce, sliced scallions, a drizzle of maple syrup or brown rice syrup, or a sprinkle of Wholesome, or other brand of organic dark brown sugar.
Simple Miso Soup Recipe This recipe is similar to a basic Japanese Dashi Broth.
There's countless ways to vary your miso soup. I have a few recipes on my website, and more in my recipe books.
Napa cabbage and baby bok choy are easy to prep, and among the quickest to cook. If you don't have any, you can still enjoy Miso Soup with just the ginger, wakame and scallions.
If you want a bit of spice, add a few drops of Sriracha or chile garlic sauce, although try it without first.
Shredded daikon radish (long white radishes) are great in Miso Soups and help dissolve phlegm. Add shredded carrot for color.
Our Simple Macrobiotic Lunch & Dinner
We generally eat two main meals per day. I usually have a snack prior to our second meal. Every now and then, that mid-day snack morphs into more of a light second meal.
Don had pre-soaked and cooked this amazing pot of Peanut Brown Rice, a recipe from 101 Vegetarian Delights, shown below. It's SOOO good!
I had prepped some quick Pressed Napa Cabbage the day before, which was ready to eat. Plus, we had a package of Trader Joe's pre-baked Tofu. All the elements were in place for a simple vegan macrobiotic lunch. Yay!
I grabbed a small bowl, added some freshly pressure cooked Peanut Brown Rice, 1 square (100g) of the Trader Joe's pre-baked Tofu, chopped, a couple big spoonfuls of Pressed Napa Cabbage, and garnished it with ground black sesame seeds, and scallions.
SIMPLE MACROBIOTIC / PLANT-BASED LUNCH
Rice & Peanuts This recipe came from 101 Vegetarian Delights, by Lily Chuang and Cathy McNease
- 1 cup short- or medium-grain brown rice
- 1 cup brown sweet rice
- 1 cup dry roasted peanuts (we used Trader Joe's unsalted, dry roasted peanuts)
- 5 cups water
- 1/8-1/4 tsp. sea salt
When ready to cook, add salt. If using a pressure cooker, either place lid on tight, or, if using a heat-proof bowl as Don did, add enough water to the pressure cooker to cover the bottom third of the bowl. Place bowl in pot, and tighten lid in place. Bring up to pressure, then turn to medium-low to low, and cook 45-50 minutes. If pot cooking, bring to a boil, add salt, cover, then reduce heat to low and cook closer to 1 hour. Placing pot on a flame deflector helps prevent scorching. If using a bowl insert, this isn't necessary.
Either let pressure cooker come down from pressure, or remove pot from heat, but leave covered several minutes before removing lid. Stir with a wooden rice paddle. Serve garnished with sliced scallions, or ground or roasted sesame seeds or gomashio.
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| Porridge (which is buried) made with 1 cup rolled oats, 1/2 cup each Bob's Red Mill Protein Oats & Rolled Whole Wheat, 1/4 cup Fearn soy granules cooked in about 4&1/2 cups water, with Pressed Napa Cabbage Salad, Dehydrated Apples & Raisins ~ rehydrated with hot water ~ and Teeccino |
Quick Pressed Napa Cabbage This recipe was taken from Changing Seasons Macrobiotic Cookbook, Eating in Harmony with Nature, by Aveline Kushi & Wendy Esko.
Rinse several leaves of napa cabbage, then stack them, and cut into thin strips. Place in a bowl, and generously season with sea salt, lifting layers to evenly spread the salt. Squeeze a few times with your hand. The salt will draw out the water, intensify the flavor of the cabbage, and improve digestion.
Place a plate that fits inside the bowl, then add weight, and let it sit overnight. (I wrap a 5# weight in a towel and place it on top of the plate.)
The next day, drain, and rinse if needed to remove excess salt. Serve as a garnish or topping to your rice.
SIMPLE MACROBIOTIC / PLANT-BASED DINNER
Our last meal was a couple Asian sweet potatoes to which I added a drizzle of tahini to mine, along with steamed baby bok choy with a few drops each of umeboshi plum vinegar and toasted sesame oil.
I don't think I've ever had such amazing sweet, buttery Asian sweet potatoes, which were from our local Asian market.
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| Incredibly sweet, soft, buttery Asian Sweet Potatoes & Quick Steamed Baby Bok Choy |
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| My simple macrobiotic lunch of Rice Peanut Blend, Baked Tofu, Pressed Napa Cabbage Scallions & Black Sesame Seeds |
Tips for Creating Quick & Simple Vegan Macrobiotic Meals
- Pre-soak grains; pre-measure your porridge before bed so it's ready to cook in the morning
- Batch cook / take a day or two to do extra meal prep (See my article and recipes on my website)
- Have the right condiments while keeping seasonings simple
- Stock your pantry with healthy 'convenience' foods and a variety of whole grains, including those which are quicker cooking, such as quinoa, bulgur, and even white rice if you enjoy it
- Make pressed salads or naturally fermented (brined) vegetables so you always have some type of vegetable on hand.
I have a list of healthy convenience foods, shopping charts, meal plans and much more in The MAP, now available in paperback and ebook formats. Look for my Basic Macrobiotics Menus & Recipes to be republished by early spring, 2025.
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| Grab a FREE PDF Copy Here |
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| Available in paperback on Amazon & in Ebook formats |
I'm hoping to inspire a new generation of young and old alike to embrace a vegan / plant-based macrobiotic mindset, for greater personal and planetary peace and balance. When understood, the macrobiotic principles ~ rooted in ancient Taoist and Chinese medicine ~ can empower individuals to learn how to better manage their health by understanding the nature of their symptoms, and adjusting accordingly.
Learn more about The Macrobiotic Action Plan, Your MAP to Greater Heath & Happiness.
A Few Macrobiotic Books & Cookbooks
Here are a few macrobiotic books you may enjoy ~ Click on any book image to learn more. Purchases made through my links are greatly appreciated, as I may (if there are enough sales) receive a small commission, without extra cost for the consumer.
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| My first macrobiotic book |
While I'll continue to write more articles about macrobiotics, you may want to read my published articles by clicking on MACROBIOTICS in the top Navigation. You'll find articles on how I lost weight following a macrobiotic diet, what I ate, and the great gift we received that prompted our return home to our hearts.
(You'll find more articles about eating in harmony with the seasons under the CHINESE FOOD THERAPY Navigation tab.)
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