Recipes & health tips

How to Prepare Macrobiotic Meals

Macrobiotic diets are guided by changing seasons, DSC_2432bby climate. Yin and  Yang, cold and warm weather and, therefore, foods are used to establish  adaptability with seasons.

One of the macrobiotic principles is to live in harmony with nature. We aim to tread lightly across our planet during our lifetime, leaving the minimum disturbance. The biggest, daily part of this is in our food choices, where we focus on a plant-based diet, giving preference to foods that grow naturally and locally.

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Butternut squash and sage risotto


  • 1kg butternut squash, peeled and cut into bite-size chunks
  • 3 tbsp olive oil
  • bunch sage, leaves picked, half roughly chopped, half left whole
  • 1½ l vegetable stock
  • 50g butter
  • 1 onion, finely chopped
  • 300g risotto rice (we used arborio)
  • 1 small glass white wine
  • 50g parmesan

    or vegetarian alternative, finely grated

    1. Before you make the risotto, heat oven to 220C/fan 200C/gas 7. Toss the squash in 1 tbsp oil together with the chopped sage. Scatter into a shallow roasting tin and roast for 30 mins until it is brown and soft.
    2. While the squash is roasting, prepare the risotto. Bring the stock to the boil and keep on a low simmer. In a separate pan, melt half the butter over a medium heat. Stir in the onions and sweat gently for 8-10 mins until soft but not coloured, stirring occasionally. Stir the rice into the onions until completely coated in the butter, then stir continuously until the rice is shiny and the edges of the grain start to look transparent.
    3. Pour in the wine and simmer until totally evaporated. Add the stock, a ladleful at a time and stirring the rice over a low heat for 25-30 mins, until the rice is cooked al dente (with a slightly firm, starchy bite in the middle). The risotto should be creamy and slightly soupy. When you draw a wooden spoon through it, there should be a wake that holds for a few moments but not longer.
    4. At the same time, gently fry the whole sage leaves in a little olive oil until crisp, then set aside on kitchen paper. When the squash is cooked, mash half of it to a rough purée and leave half whole. When the risotto is just done, stir though the purée, then add the cheese and butter and leave to rest for a few mins. Serve the risotto scattered with the whole chunks of squash and the crisp sage leaves.
    Recipe from Good Food magazine


    Tips & Warnings

    Begin a Yoga, Pilates, Chi Gung or Tai Chi practice

    Consider meditation, macrobiotic eating as a lifestyle

    You might begin a garden to harvest your seasonal fresh foods.

    Adjust gradually to macrobiotic eating.

    Consult a health care practitioner before changing diets.

    References: Macrobiotic Cooking, Healing with Whole Foods by Paul Pitchford; The Five Transformations by Tom Monte and Sam McClellan, Jen Hoy