Peace Planet Macrobiotics Macrobiotic Diet Family House		Activities Work & Study Registration Contact Links
Macrobiotic study-work program in the Netherlands

Macrobiotic diet

Tianne serving food at a study weekend on a camping site

Hanyo eating sushi in the dunes

Tianne cooking at home

Broccoli

Macrobiotic Diet

Everybody who lives in our house receives three fresh macrobiotic meals a day. The standard macrobiotic diet, designed by Michio Kushi and outlined here, gives you an idea of the kind of food we prepare and serve.

A daily serving of:

Whole grains and grain products such as:

Brown rice, millet, barley, pearl barley, oats, wheat, buckwheat, corn, rye, spelt, quinoa, amaranth and products made of that like couscous, bulgur, oatmeal, noodles, pasta, fu, seitan, sourdough bread etc.

Soups such as:

Miso soup, shoyu soup, vegetable soup, grain stew and bean soup.

Fresh Vegetables, including:

Green leafy vegetables: Chinese cabbage, paksoy, pointed cabbage, broccoli, cauliflower, kale, daikon leafs, watercress, carrot tops, leeks, scallions, parsley and celery.

Round sweet vegetables: onion, pumpkin, squash, white cabbage, kohlrabi, turnip, rutabagas and fennel.

Root vegetables: carrot, burdock, daikon, radish, parsnip and lotus root.

Beans (and bean products) and Sea Vegetables:

Beans: adzuki beans, lentils, yellow and black soybeans, chick peas, navy beans, pinto beans, green peas, black turtle beans, great northern beans, kidney beans and mung beans.

Bean products: tofu, tempeh and natto.

Sea vegetables: wakame, kombu, hiziki, arame, nori, dulse, mekabu and nekombu.

Additional foods:

Condiments

Gomasio, roasted sesame seeds, tekka, shiso leaf powder, ao nori, kombu powder, miso, shoyu, tamari, umeboshi, shio kombu, nori condiment, brown rice vinegar, ume su and mirin.

Pickles

Sauerkraut, salt water pickle, shoyu pickle, rice bran pickle, miso pickle and amasake pickle.

White Meat Fish

Ocean varieties: cod, flounder, haddock, halibut, herring, ocean trout, perch, scrod, shad, smelt and sole.

Fresh water varieties: bass, carp, catfish, pike, trout and whitefish.

Seeds and Nuts

Seeds: pumpkin seeds, sesame seeds, sunflower seeds and lotus seeds.

Nuts: hazelnuts, almonds, walnuts, pecans and chestnuts.

Desserts and Pastry

Made from fruit like apples, pears, apricots, berries, cherries, watermelon and dried fruit.

Made with sweeteners like amasake, barley malt, corn malt and brown rice syrup.

Beverages

Hot: bancha tea, mu tea, dandelion tea and grain coffee.

Cold: natural spring water, carrot juice and natural fruit juice.

Alcoholic: natural beer and sake.

In the schedule below you find an example of a weeks menu:
Pressed salad	Somen in broth	Pressed salad	Somen in broth
Monday
breakfast	lunch	snack	diner
brown rice with sweet brown rice oatmeal porridge creamy onion miso soup blanched chinese cabbage	fried rice with vegetables pressed salad roasted sunflower seeds	apple kanten with lemon sauce	udon spaghetti in shoyu broth cooked daikon blanched broccoli with tofu dressing white bean salad onion tempura
Tuesday
breakfast	lunch	snack	diner
barley and brown rice porridge onion shoyu pickles cellery miso soup blanched carrot and leeks	pasta salad with vegetables umeboshi sesame dressing roasted pumpkin seeds	amasake pudding with vanilla	brown basmati rice with corn and vegetables lentil soup radish in umeboshi nori ginger condiment blanched paksoy
Wednesday
breakfast	lunch	snack	diner
sweet millet porridge brown rice with sweet brown rice daikon miso soup with tofu blanched broccoli and cauliflower	sushi's with vegetables and deep fried tempeh or tofu wasabi dip sauce	tiramisu with amasake sauce	fried noodles with vegetables onion seitan stew pressed salad with lemon steamed white fish with lemon
Thursday
breakfast	lunch	snack	diner
brown rice with sweet brown rice polenta porridge broccoli miso soup blanched pointed cabbage	chickpea soup with macaroni and vegetables pressed salad rice croquette roasted sesame seeds	filled apple in the oven	millet with pumpkin hiziki tofu vegetable salad chinese style vegetables in the wok daikon shiitake kombu nishime
Friday
breakfast	lunch	snack	diner
whole oats night porridge pressed salad from chinese cabbage and raddish pumpkin miso soup	sushi's with vegetables and deep fried tempeh or tofu wasabi dip sauce	couscous apricot apple pudding	bulgur with carrot, cauliflower and olives shoyu broth with vegetables and lotus balls vegetable tempura adzuki beans with chestnuts blanched broccoli
Saturday
breakfast	lunch	snack	diner
brown rice with sweet brown rice sweet millet porridge lotus miso soup blanched vegetables	pasta salad with vegetables sweet sour dressing roasted sunflower seeds carrot daikon kinpira	fruit kanten	nabe with noodles, fish and vegetables cooked at table carrot sauerkraut apples salad hand made sushi's
Sunday
Pointed cabbage	brunch	snack	diner
Pointed cabbage	polenta porridge brown rice with sweet brown rice miso soup with scallion blanched paksoy and chinese cabbage fried onion with ginger and shiro miso roasted pumpkinseeds	apple with kudzu or apple pie	brown rice with shiitake sweet black beans cucumber with natto miso creamy vegetable soup sauteed green vegetables pickled cabbage

Peace Planet Macrobiotics Macrobiotic Diet Family House		Activities Work & Study Registration Contact Links
Study macrobiotics and work in natural food home production in the Netherlands (Holland-Europe)

Macrobiotic study-work program in the Netherlands

Macrobiotic diet

Tianne serving food at a study weekend on a camping site

Hanyo eating sushi in the dunes

Tianne cooking at home

Broccoli

Macrobiotic Diet

Everybody who lives in our house receives three fresh macrobiotic meals a day. The standard macrobiotic diet, designed by Michio Kushi and outlined here, gives you an idea of the kind of food we prepare and serve. A daily serving of:

Whole grains and grain products such as:

Brown rice, millet, barley, pearl barley, oats, wheat, buckwheat, corn, rye, spelt, quinoa, amaranth and products made of that like couscous, bulgur, oatmeal, noodles, pasta, fu, seitan, sourdough bread etc.

Soups such as:

Miso soup, shoyu soup, vegetable soup, grain stew and bean soup.

Fresh Vegetables, including:

Green leafy vegetables: Chinese cabbage, paksoy, pointed cabbage, broccoli, cauliflower, kale, daikon leafs, watercress, carrot tops, leeks, scallions, parsley and celery.

Round sweet vegetables: onion, pumpkin, squash, white cabbage, kohlrabi, turnip, rutabagas and fennel.

Root vegetables: carrot, burdock, daikon, radish, parsnip and lotus root.

Beans (and bean products) and Sea Vegetables:

Beans: adzuki beans, lentils, yellow and black soybeans, chick peas, navy beans, pinto beans, green peas, black turtle beans, great northern beans, kidney beans and mung beans.

Bean products: tofu, tempeh and natto.

Sea vegetables: wakame, kombu, hiziki, arame, nori, dulse, mekabu and nekombu. Additional foods:

Condiments

Gomasio, roasted sesame seeds, tekka, shiso leaf powder, ao nori, kombu powder, miso, shoyu, tamari, umeboshi, shio kombu, nori condiment, brown rice vinegar, ume su and mirin.

Pickles

Sauerkraut, salt water pickle, shoyu pickle, rice bran pickle, miso pickle and amasake pickle.

White Meat Fish

Ocean varieties: cod, flounder, haddock, halibut, herring, ocean trout, perch, scrod, shad, smelt and sole.

Fresh water varieties: bass, carp, catfish, pike, trout and whitefish.

Seeds and Nuts

Seeds: pumpkin seeds, sesame seeds, sunflower seeds and lotus seeds.

Nuts: hazelnuts, almonds, walnuts, pecans and chestnuts.

Desserts and Pastry

Made from fruit like apples, pears, apricots, berries, cherries, watermelon and dried fruit.

Made with sweeteners like amasake, barley malt, corn malt and brown rice syrup.

Beverages

Hot: bancha tea, mu tea, dandelion tea and grain coffee.

Cold: natural spring water, carrot juice and natural fruit juice.

Alcoholic: natural beer and sake.

In the schedule below you find an example of a weeks menu:

Pressed salad

Somen in broth

Pressed salad

Somen in broth

Monday

breakfast

lunch

snack

diner

brown rice with sweet brown rice oatmeal porridge creamy onion miso soup blanched chinese cabbage

fried rice with vegetablespressed salad roasted sunflower seeds

apple kanten with lemon sauce

udon spaghetti in shoyu broth cooked daikon blanched broccoli with tofu dressing white bean salad onion tempura

Tuesday

breakfast

lunch

snack

diner

barley and brown rice porridge onion shoyu pickles cellery miso soup blanched carrot and leeks

pasta salad with vegetables umeboshi sesame dressing roasted pumpkin seeds

amasake pudding with vanilla

brown basmati rice with corn and vegetables lentil soup radish in umeboshi nori ginger condiment blanched paksoy

Wednesday

breakfast

lunch

snack

diner

sweet millet porridge brown rice with sweet brown rice daikon miso soup with tofu blanched broccoli and cauliflower

sushi's with vegetables and deep fried tempeh or tofu wasabi dip sauce

tiramisu with amasake sauce

fried noodles with vegetables onion seitan stew pressed salad with lemon steamed white fish with lemon

Thursday

breakfast

lunch

snack

diner

brown rice with sweet brown rice polenta porridge broccoli miso soup blanched pointed cabbage

chickpea soup with macaroni and vegetables pressed salad rice croquette roasted sesame seeds

filled apple in the oven

millet with pumpkin hiziki tofu vegetable salad chinese style vegetables in the wok daikon shiitake kombu nishime

Friday

breakfast

Everybody who lives in our house receives three fresh macrobiotic meals a day. The standard macrobiotic diet, designed by Michio Kushi and outlined here, gives you an idea of the kind of food we prepare and serve.

A daily serving of:

Sea vegetables: wakame, kombu, hiziki, arame, nori, dulse, mekabu and nekombu.

Additional foods:

brown rice with sweet brown rice
oatmeal porridge
creamy onion miso soup
blanched chinese cabbage

fried rice with vegetables
pressed salad
roasted sunflower seeds

udon spaghetti in shoyu broth
cooked daikon
blanched broccoli with tofu dressing
white bean salad
onion tempura

barley and brown rice porridge
onion shoyu pickles
cellery miso soup
blanched carrot and leeks

pasta salad with vegetables
umeboshi sesame dressing
roasted pumpkin seeds

brown basmati rice with corn and vegetables
lentil soup
radish in umeboshi
nori ginger condiment
blanched paksoy

sweet millet porridge
brown rice with sweet brown rice
daikon miso soup with tofu
blanched broccoli and cauliflower

sushi's with vegetables and deep fried tempeh or tofu
wasabi dip sauce

fried noodles with vegetables
onion seitan stew
pressed salad with lemon
steamed white fish with lemon

brown rice with sweet brown rice
polenta porridge
broccoli miso soup
blanched pointed cabbage

chickpea soup with macaroni and vegetables
pressed salad
rice croquette
roasted sesame seeds

millet with pumpkin
hiziki tofu vegetable salad
chinese style vegetables in the wok
daikon shiitake kombu nishime

whole oats night porridge
pressed salad from chinese cabbage and raddish
pumpkin miso soup

sushi's with vegetables and deep fried tempeh or tofu
wasabi dip sauce

bulgur with carrot, cauliflower and olives
shoyu broth with vegetables and lotus balls
vegetable tempura
adzuki beans with chestnuts
blanched broccoli

brown rice with sweet brown rice
sweet millet porridge
lotus miso soup
blanched vegetables

pasta salad with vegetables
sweet sour dressing
roasted sunflower seeds
carrot daikon kinpira

nabe with noodles, fish and vegetables cooked at table
carrot sauerkraut apples salad
hand made sushi's

polenta porridge
brown rice with sweet brown rice
miso soup with scallion
blanched paksoy and chinese cabbage
fried onion with ginger and shiro miso
roasted pumpkinseeds

brown rice with shiitake
sweet black beans
cucumber with natto miso
creamy vegetable soup
sauteed green vegetables
pickled cabbage