February 28, 1999: Cooking Methods, Main Meal of the Day, Discussion List, and Marquita

ROSANNA’S NEWS AND VIEWS© 

February 28, 1999

  Results of the poll we took in our last issue were overwhelmingly in favor of establishment of a Macrobiotic discussion group.  We have set up the group using the facilities at Onelist.com, which is also where we are handling our new subscriptions.  Each of our subscribers will be invited to join and an automated Email will be sent to each of you.  To join the discussion group, simply follow the instructions in the Email.  To decline, one only needs to ignore the invitation.   Of course, anyone will be permitted to join at any time and we look forward to your participation, whether you are an experienced chef, counselor, or just beginning to check out the macrobiotic approach.

The principles and methods outlined in our letters are not religion or dogma. What works for us may not suit you. However, we give these general principles as guidelines to form a benchmark for those who are trying to achieve balance, especially when beginning from an unbalanced position and when we have little sensitivity to our condition. Our laboratories are our own bodies and those for whom Rosanna cooks each day. We are not scientists or doctors, rather artists.

 

Here we list a variety of cooking methods and give Rosanna’s artistic view of each and the effects she takes into consideration when planning a balanced meal. 

BOILING

Rosanna differentiates between quick Blanching with salt and boiling for a longer period. Each has a particular effect and method. In blanching one brings the water to a boil and places the prepared and chopped (into big pieces) vegetables into the water and removes them just before the water has returned to a boil. One can see that there is a thin line between raw and blanched and this is desirable as you are adding energy to the food, while preserving its original character and enzymes.

When blanched the vegetables become very bright in color as material inside the plant migrates to the periphery when blanched properly. This leads the experienced chef to judge the proper amount of blanching by the color of the vegetable being cooked.

The effect of blanched food, properly prepared, is to keep us emotionally fresh and to release long-time problems. It helps prevent stagnation in our thinking process. As we have done to the food, so our own energy will be liberated from deep inside us and brought to the surface.

Using longer term boiling, we sacrifice the vitamins and enzymes and liberate the carbohydrates and sugars to produce a more controlled energy that is slow and steady.

 

STEAMING

Caution… Too much steamed food can be constricting and give the feeling of being too tight. To quick steam, use about one inch of water in the steamer and bring the water to a boil before placing the vegetables in the steamer. The steam rises through the food, is condensed on the lid and falls back through the food.

There are three steaming methods that Rosanna uses:

Quick Steaming: This method emphasizes and makes available the energy in the fiber and carbohydrates. Quick steamed food is bright in color and crispy. It has a fibrous quality and texture. Food that is quick steamed has an astringent effect and tends to gather and settle down the person who eats it. To quick steam, use about one inch of water in the steamer and bring the water to a boil before placing the vegetables in the steamer. Steam vegetables for about one minute.

SUKIYAKI: This method of steaming is done in a pot without a steamer basket. The vegetables are cut into small pieces and a one inch piece of Kombu put in the pot first, with one inch of cold water. The vegetables are arranged in groups around the pot and are not mixed while cooking. The pot is brought to a boil over high heat and as soon as it boils, add a few drops of Soy Sauce and remove from the heat. The effect is similar to that of quick steaming and the vegetables are sweeter this way. This food gives dynamic energy.

LONG STEAMING OR NISHIME: This is done in an iron pot with a heavy lid. Use Kombu or Wakame in one inch of water as in the Sukiyaki. The vegetables are cut into big chunks and layered, vegetable by vegetable, so they protrude from the water. With the lid on, bring to steam and then simmer for 20 minutes, add Soy Sauce and cook for another 10 minutes.

Nishime is deeply nourishing and builds endurance. It is to be consumed one to three times per 10 days. Use of this dish more frequently, will reverse this process and one will feel heavy, sluggish and dense. It is a dish to strengthen the internal organs.

The effect of Kombu is to soften the food and it emphasizes the richness of the vegetables. Kombu brings out the minerals to assist with digestion of protein. The Wakame has a more opening effect and food prepared like this gives a lighter energy than when Kombu is used.

PRESSURE COOKING

This is actually a variation on steaming, but is of higher intensity and so deserves a category of its own. There is the obvious advantage of saved time. Grain prepared in this way is useful to release the pressure of illness deep inside the person. Grain is expanded and softened in a different way than when boiled. One will notice the difference in texture as the result of its more active energy and the effect is more intense because of the pressure.

SAUTÉING

We will deal with two variations of this method. Either method may be accomplished with water or oil.

Quick Sautéing, also called Kimpira, is accomplished with a hot skillet. When the skillet is hot, water or oil is added and the vegetables (usually root vegetables, cut very thin) are added according to how long they take to cook, starting with those that take longer, so they all come out done just right. They are stirred constantly over high heat until done, usually about 3 minutes and the vegetables are still crunchy and crispy and bright in color. About one minute before they are done, add a little Soy Sauce. Kimpira gives strong energy and is useful when doing physical exertion.

Various condiments may be used. If you add Ginger at the end, it has a gathering effect. Shichimi or other hot spices have a more dispersing effect.

Long Sautéing uses a lower flame and oil.  Water or a combination of oil and water may be used. The vegetables are cut into large pieces and put into a hot skillet with a little water or oil. Sauté, stirring constantly for a few minutes, then add a little more water, lower the heat and put the lid on the pot. Simmer for a few minutes, add Soy Sauce and/or other condiments and serve.

BAKING

This method brings out and makes useful liquids, proteins, fat, minerals and taste. This “bringing out” must be carefully monitored to avoid overdoing it, so the energy is not lost from the food as it is overcooked. Even though taste may be enhanced, the conscious cook will be aware that baking, especially as it pertains to flour products, should be used sparingly.

Baking is especially useful during cold weather and in cold climates. The energy that is imparted to the food is of a slowly warming nature and those who are new to macrobiotics find it substitutes for the animal food that many feel they require to keep warm during winter. Care should be used to avoid unbalance by consuming too much baked food as it can intensify emotional problems and puts pressure on the kidneys, which organs have enormous effect on the emotions and are of key importance to good health.

FRYING

DEEP FRYING: Fried food is fine for healthy people, so long as it is not used more than once or twice in each ten day period. Rosanna distinguishes between several basic frying methods. They include:

TEMPURA: This fast frying over high heat is done with a batter (see recipe for Mixed Vegetable Tempura in the MAIN MEAL SECTION) in very hot oil. The cooking is concentrated on the periphery of the vegetable while the center remains crispy and somewhat raw. Carbohydrates and protein are made readily available in this method and this produces energy deep within the body.

SLOW DEEP FRYING: Cooks to the center of the food. This method liberates even more carbohydrates and produces even deeper and longer lasting energy. A variation on this method is DOUBLE FRYING, using first the slow method, then the fast. This dynamic approach gives the best of both worlds.

Properly fried Tofu and Tempeh give more strength than animal food.

 

FERMENTING:

This process breaks down complex food and makes it more readily digestible. Vitamin B₁₂ is a natural byproduct of fermentation of certain food. Enzymes, too, are produced in properly fermented food. There are two basic methods:

SHORT FERMENTATION: This process is used in the production of Amazake (fermented sweet rice). The cooked rice is seeded with Koji, which is rice that has been inoculated with a fermentation agent. After some hours of fermentation at warm temperatures the brew turns sweet and makes a delicious drink or cereal that contains no added sugars. Watch for a recipe for this delicious concoction in an upcoming newsletter. Tempeh is another staple produced by short fermentation of Soy Beans. This delicious food is popular as a meat substitute and is loaded with protein. A future newsletter will also present several delicious recipes for Tempeh.

LONG FERMENTATION: Beer, Mirin, wine and other alcohol products are the product of this process. We hope to learn more about this process with the passage of time and maybe we will start to make our own. We don’t drink too much, but enjoy it from time to time. Rosanna’s father made wine at home and her brother carries on that tradition and we look forward to sharing it with our guests who visit Italy with us.

PICKLES:

The chief pickling ingredient is salt.

Here again, several methods exist and they relate to the length of time for the pickling process.   Quick Pickling is accomplished within a range of a few hours to several days.  An example of this technique is the Pressed Salad you have seen in so many of our recipes and we have it just about every day, for a wonderfully cleansing effect on the system. One who regularly eats this salad will become more flexible, physically and mentally. 

Medium Pickling ranges from a few days to several weeks. Examples of food produced in this way are, Sauerkraut, pickled Daikon, Cucumbers, Ginger and other tasty little pickles. They create stamina and assist with digestion at the end of a meal. They fortify against cold climate.

Long Pickling produces the Umeboshi Plums which have been the subject of an earlier newsletter, Miso (the backbone of Macrobiotic cooking), Soy Sauce and other condiments that are essential in the magical transformation of Macrobiotic food. The pickling time ranges from a few months to many years.

MAIN MEAL

Ingredients

10 cups Spring Water

1 Onion, diced

1 Carrot, cut matchstick

1Parsnip, cut matchstick

1 small Rutabaga, diced

          3 inch piece Wakame, soaked and cut into small pieces

          1 cup chopped greens (Kale, Escarole, Watercress)

          1® 2 Tbsp. Aged dark Barley Miso, diluted in a little of the broth

Ingredients

2 cups washed Millet

4 cups Spring Water

 

Preparation

Heat iron skillet to high heat. Pour in washed and well drained Millet and dry roast, stirring constantly with a wooden spoon until it is toasted and a nutty aroma rises from the Millet and it is golden (do not overcook or darken them). Slowly and carefully add the water, bring to a boil, cover and simmer for 45 minutes. Serve with a couple teaspoons of Gomasio sprinkled on top.

CHICK PEAS

Ingredients

1 cup Chick Peas

1″ piece Kombu, soaked briefly

1 medium Onion, diced

1 Carrot, cubed

1 stalk Celery, cubed

1 Parsnip, cubed

1 Tbsp. White Miso

Spring Water as required

Preparation

Put Kombu in pressure cooker, add vegetables, add chickpeas, cover with water. Put on the lid and bring to pressure. Lower flame and cook for one hour. Pour off any excess water (after opening as instructed by the manufacturer) and reserve water for future use in soups, etc.. Dilute the Miso with a little of the reserved water and stir it in. Simmer 15 minutes without pressure and mash a few of the Chickpeas to make the dish more creamy. Serve.

PRESSED SALAD

Ingredients

2 stalks Celery, thinly sliced, diagonally

½ head Fennel, cut as with the Celery

10® 15 Red Radishes, thinly sliced, half moon

1small Red Onion, cut in half and sliced thinly

½ head Endive, torn into small pieces

1 bunch Watercress, cut in half

2 Tbsp. Soy Sauce

2 Tbsp. Umeboshi Vinegar

¼ cup toasted Pumpkin Seeds

Preparation

Wash and prepare vegetables, then in a mixing bowl, mix well (using your hands) with Soy Sauce and Vinegar. Cover with a plate to press the salad. Put a heavy weight, like a stone, to press the salad with the plate. Press for one hour and serve, sprinkled with the Pumpkin Seeds.

VEGETABLE TEMPURA

Ingredients

 

 

 

 

1 small Lotus root, sliced diagonally in thin rounds

½ head Cauliflower, cut into small florets

1 Parsnip, thin diagonal cut

1 cup Snow Peas

Organic cold pressed Corn Oil (or Safflower or Sunflower)

for the batter:

2 cups Whole Wheat Flour

pinch of Salt

Spring Water, enough to make it loose, but not too loose. The trick is to see how it coats the vegetables. After you fry a few veggies this way, add Flour or Water as required. Make the batter in small batches, starting with a cup or less of the Flour and make up a second batch. If the batter sits too long, the Flour is altered in character and it will not properly coat the vegetables.

For the Ginger Sauce:

½ cup Soy Sauce

½ cup Spring Water

1 Tbsp. Finely grated Ginger Root

Preparation

Use a narrow but deep cast iron pot. Get the Oil very hot. Corn Oil will bubble if it is not hot enough and make a mess of your stove. Dip each vegetable in the batter and gently lower into the oil. Use enough Oil so the vegetables are completely immersed. Do several at once, but don’t crowd them. Stir them once and with a slotted spoon take them out when they are crispy and golden and drain on paper towels. Mix all Sauce ingredients, pour in small bowls for each diner and serve as dipping sauce with the Tempura.

STEAMED KALE

1 bunch Kale, washed and chopped coarsely

Spring Water

Bring a steamer with one inch of Water to a boil. Put Kale in and steam for a couple of minutes, until the color is very bright. Don’t overcook and let it get dull in color. Serve.

ROSANNA’S FRUIT CRISP

Ingredients

4 Apples, peeled, cored and diced

4 Pears, peeled, cored and diced

1 Cup Blueberries

2 Tbsp. Kuzu

1 cup Spring Water

1 Tsp. Vanilla

for the crust:

2 Cups Rolled oats

½ cup Pecan halves

½ cup Almonds, cut in thirds

½ cup Rice Syrup or Barley Malt Syrup

 

Preparation

Cook Apples and Pears in the Spring Water until soft. Add Vanilla and stir in Kuzu which has been diluted and mixed in a little cold water. Stir continuously until it becomes creamy and transparent. If it comes too thick, add a little water to make it a creamy consistency.

Pour mixture into cookie sheet (no oil is necessary) and evenly sprinkle Blueberries over the mixture and put aside.

Bring an iron skillet to high temperature. Add Rolled Oats and stir constantly until they are evenly toasted, taking caution not to burn them. Turn into mixing bowl with the nuts and Syrup. Mix well and pour/place evenly over the fruit mixture. Bake at 350 Fahrenheit for 25 minutes. Serve hot or cold with Bancha tea.

 

 

 

 

Buon Appetito….Rosanna and James

JOKE BOX

This from Gregg Adams… Dear Diary:For my birthday this year my wife purchased a week of private lessons at the local health club for me. Though still in great shape from when I was on the varsity chess team in high school, I decided it was a good idea to go ahead and try it. I called and made reservations with someone named Tanya, who said she was a 26-year-old aerobics instructor and athletic clothing model.My wife seemed very pleased with how enthusiastic I was to get started. They suggested I keep an “exercise diary” to chart my progress:Day 1.Started the morning at 6:00 AM. Tough to get up, but worth it when I arrived at the health club and Tanya was waiting for me. She’s something of a goddess, with blonde hair and a dazzling white smile.  She showed me the machines and took my pulse after five minutes on the treadmill. She seemed a little alarmed that it was so high, but I think that just standing next to her, in THAT outfit of hers, added about ten points. Enjoyed watching the aerobics class. Tanya was very encouraging as I did my sit-ups, though my gut was already aching a little from holding it in the whole time I was talking to her. This is going to be GREAT. Day 2. Took a whole pot of coffee to get me out the door, but I made it.  Tanya had me lie on my back and push this heavy iron bar up into the air. Then she put weights on it, for heaven’s sake! Legs were a little wobbly on the treadmill, but I made it the full mile. Her smile made it all worth while. Muscles ALL feel GREAT. Day 3. The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I am certain that I have developed a hernia in both pectorals. Driving was OK as long as I didn’t try to steer. I parked on top of a Volkswagen. Tanya was a little impatient with me and said my screaming was bothering the other club members. The treadmill hurt my chest, so I did the stair monster. Why would anyone invent a machine to simulate an activity rendered obsolete by the invention of elevators?  Tanya told me regular exercise would make me live longer. I can’t imagine anything worse……. Day 4. Tanya was waiting for me with her vampire teeth in a full snarl. I can’t help it if I was half an hour late, it took me that long just to tie my shoes.  She wanted me to lift dumbbells.  Not a chance, Tanya.  The word “dumb” must be in there for a reason. I hid in the men’s room until she sent Lars looking for me. As punishment she made me try the rowing machine. It SANK! Day 5. I hate Tanya more than any human being has ever hated any other human being in the history of the world. If there were any part of my body not in extreme pain I would hit her with it. She thought it would be a good idea to work on my triceps. Well I have news for you Tanya – I don’t have triceps.  And if you don’t want dents in the floors don’t hand me any barbells. I refuse to accept responsibility for the damage, YOU went to sadist school, YOU are to blame. The treadmill flung me back into a science teacher, which hurt like crazy. Why couldn’t it have been someone softer, like a music or social studies teacher?  Day 6. Got Tanya’s message on my answering machine, wondering where I am.  I lacked the strength to use the TV remote so I watched eleven straight hours of the weather channel. Day 7. Well, that’s the week. Thank goodness that’s over. Maybe next time my wife will give me something a little more fun, like a gift certificate for a root canal.

Sufi WISDOM OF Hazrat Inayat Khan

“In preparing a thing one not only puts one’s magnetism into it, but the voice of one’s soul is produced in the thing one prepares. For instance, it is not difficult for an intuitive person to feel in the food that comes before him the thoughts of the cook. It is not only the grade of evolution of the cook that is produced in it, but also what the cook was thinking at that particular time. If the cook is irritated while cooking, if he or she is grumbling or sighing, if he or she is miserable, wretched – all THAT is prepared in the food that comes before you.

It is the knowledge of this fact which made the Hindus accept a high-caste Brahmin as a cook: that person was taken as a cook whose evolution was great, whose life was pure, whose thoughts were elevated. It is not a custom of the past, it is a custom even of today. The Brahmin who is sometimes the Guru, the teacher of other castes, may also be the cook.

Besides this, in ancient times when human psychology was keenly observed in all one did, every person, whatever his rank or position in life, was equipped for cooking and preparing dishes for himself and for his friends. A great mark of appreciation and affection was shown by people who invited some relations or friends to their house by placing before them dishes that they themselves had prepared. It was not the dish, it was the thought that was put into it.”

 

 

Quoted from THE MYSTICISM OF SOUND

Marquita Wepman has written an article on this subject for the current issue of Macro Chef magazine and it is available online.  We highly recommend it.  She and her husband Warren operate a macro waystation, The Dojo at Stoneycrest.   Warren is contributing to our next issue.