Putting a little Spring in your Step

Spring is the time of year when energy begins to come out to the surface. If we observe nature we see trees start to form buds and tiny little leaves. Flowers begin to push their way to the surface. This gentle rising energy begins to create more active circulation. 

In oriental medicine elements naturally occurring in nature are used to classify internal organs according to their energetic characteristic. In macrobiotics we refer to this philosophy as the 

Five Transformations or five unique aspects of energy. We also use this same classification to categorize foods, the seasons, direction and movement. Springtime is described as rising energy. 

In five transformations the element is “tree or wood” energy. Interesting enough, the “trees” begin 

to come to life in the springtime.

In food classification one of the grains affiliated with “tree” energy is barley. Barley is both strengthening and relaxing, allowing our bodies to be deeply nourished while gently opening our condition for the freshness to enter. As the air warms a healthy person naturally wants to spend more time outdoors. The more time we spend in nature the more we can align with this open, fresh energy and activate our own circulation.

Here is a recipe for “Barley Bean Stew” which will provide you with gentle warmth,inner strength while staying light so you can enjoy all the activity that this Spring has to offer.

         Barley Bean Stew

         Preparation time: 1½ hours

         Serves 4 to 6 

         Ingredients:

          1 cup pearled barley, washed
          1 cup pre-cooked white beans with ⅓ cup of their cooking liquid.
          *Non-Gmo, BPA free Canned beans work well too, as does Organic fried tempeh.
          1½ cups diced onions
          1 cup diced root vegetables. Choose a combination of carrot, daikon, or parsnip.
          1 cup diced leeks or celery
          ½ to ¾ teaspoon sea salt
          2¼ cups water
          1 to 2 tablespoons olive oil or light sesame oil

         Preparation:
          Place the onion in a pot with ¼ cup of water.
          Turn on the flame and begin to cook the onions. When the onions begin to glisten, 

          add a small pinch of sea salt (about 1/16 teaspoon).
          Allow the onions to cook on their own for 3 to 5 minutes.
          Layer the leeks or celery on top of the onions followed by the root vegetables and barley.
          Add additional water and bring to a boil.
          Add another ⅛ teaspoon sea salt, cover, and place a flame deflector under the pot.
          Lower the flame and simmer on low for 30 minutes.
          Add the white beans and the remaining amount of salt. 

          Gently fold the beans into the stew to blend the ingredients and the seasoning.

          Cook for another 20 minutes.

         *For a richer flavor, sauté ½ cup diced onions and/or leeks together with the white beans, 

           then mix to combine with the barley and vegetables.

Anticipating the Spring; adapting your food to the Environment

Hello Little Darlings, I have risen from my hibernation period! Just like many other warm blooded creatures who tuck themselves away in a cozy den for the Winter, I have been making a conscious effort to hide from the elements. Don’t get me wrong, I was outside in my snow pants and boots freeing my car from its icy shell at the first sign of sunshine. I also tried taking a few walks to adjust to the frigid environment, which was an adventure of its own; between the icy sidewalks and wind it was not much fun. Driving has also been interesting with snow covered side streets and potholes galore. It almost feels like being on a mogul ski course. I am thinking that Phildelphia could host the next 

Winter X Games featuring a brand new event!

As the weather begins to warm the last bit of snow gives way to cold rain, perhaps my least favorite element. Phildelphia is notorious for cold, damp rain in early spring. It is my theory that this is why the British were so invested in Phildelphia because it reminded them of their home country, with a little more sunshine. (I would also place Boston and NYC in this category! ) All kidding aside, this Winter has just not been great for my sense of creativity. Instead it was just a time for quiet, rest, gentle and restorative yoga, and self reflection.

Now that Spring is here we are experiencing a little more sunshine but it is still quite cold outside. 

All this inconsistency in the weather patterns makes it much more difficult for our bodies to adjust. 

We generally recommend preparing for the Spring before its arrival by emphasizing more light refreshing dishes and cutting back on the hearty, longer cooked dishes. But when it is cold outside, our bodies still crave warming rich food. While these foods are a great balance for cold, they can also create a bit of physical and emotional heaviness. By this I mean that heavier food makes our condition more inclined to be less active. Spring is a time of transition and it is natural to want to become more active. In order to become more active, we need to adjust our diet and start including lighter, more refreshing foods to align with the spring weather on its way. However, because this has been a particularly long winter, and it is still quite cold and damp outside, the changes we make to our diet for this year may need to be more subtle. Here are a few little adjustments that will help you feel lighter and more refreshed while still keeping you warm through this long seasonal transition.

*Barley is very helpful. You can cook barley together with brown rice or make a nice barley, bean, 

  vegetable stew.
*Longer steamed vegetables, such as sweet potato, green cabbage, cauliflower and broccoli offer a nice substantial choice. These vegetables are very satisfying because of their mild sweet taste. The longer cooking gives them a little more sustenance and is lighter than a longer cooked stew. An added bonus is that they are quick and easy to prepare. If you desire a little richness, it is fine to drizzle a little olive oil on the vegetables while they are cooking.
*Have quick steamed greens often or daily and add a little squeeze of fresh lemon immediately before consuming.

*Finally, don't get too carried away with sweets. The cold, damp weather can often contribute to hypoglycemic symptoms causing us to crave more sweets than usual. It is important to include good quality sweets daily but not just in the form of desserts. 

                                                     

*For a list of "good quality sweets" and recipes please check out my previous posts from

 Spring 2012. Thank you!

                                                          

Sunshine and snow on Rittenhouse Square

Hello, and update

Some of you may be wondering where I have been these past few weeks. My schedule took off in late spring and I haven’t had a chance to stop and post until this week. Here’s some of what I’ve been up to. In addition to teaching the Strengthening Health Institute’s regular seminars, I taught a hands-on sushi making class. Despite the meltingly hot weather, we had a packed house, and I think that a great time was had by all. I’ll be doing more cooking classes like this one at The Strengthening Health Institute,   so be sure to check out our websites for updates and please register early because space is limited and the classes fill quickly!


In June, Denny and I went to the West Coast to teach and counsel. Our first stop was in San Diego, where we had 2 lectures and a cooking class held at Casa de Luz, a vegan community dining and educational center. Our classes were a big hit. We were fortunate to also have a little play time which we spent connecting with some good friends and having fun with our family members who live in San Diego. Next we headed north to Seattle,WA, where we had a weekend seminar of lectures and cooking classes. Seattle in the summer is beautiful! The weather could not have been any more perfect with cool nights and warm days. The seminar was held at a sustainable farm called 21 Acres. The building is "green" with a market on the first floor and a commercial kitchen, dining area and conference space on the second floor. It was the perfect place for macrobiotic cooking classes. I must say I was very impressed with the whole concept and even excited about the self-cleaning toilet! The people in Seattle are both hip and receptive to our teaching which makes for an overall great experience. And, since all work and no play makes Susan a dull girl, we did get to spend some fun time with our friends and have a quick tour of downtown Seattle.

When we returned to Philadelphia, we had Strengthening Health Intensive
and the June session of our CCP seminars. I was lucky to fit in a Phillies’ game
over the Fourth of July weekend.

July is another exciting and busy month for us as Denny and I are off to Taiwan. We were invited by some new friends to explore the local, traditional foods and offer insight on the best ways to adapt a macrobiotic practice to the local environment. I am looking forward to exploring the Taiwanese cuisine. My goal is to learn a few new recipes and adapt them to plant-based cooking. I’ll be back in Philadelphia briefly at the end of July, to teach the July session of our CCP seminar, before heading off to the Kushi Summer Conference. I am going to try to post a few times during my travels this month, so stay tuned...

Tips for Menu Planning and Making Your Macro Life Work

Many people struggle with the challenge of “what to eat.” Most people who are interested in plant-based nutrition want to eat in a healthful way, but figuring out what to eat to create a balanced, satisfying meal can be stressful. Menu planning is especially tricky for people who are new to plant-based diets. Add in a full-time job, family, and our hectic daily schedules, and menu planning can start to seem impossible! This is why I have learned to plan ahead when I am cooking and to make a little extra so that I consistently have good food at home. This is the most practical and low-stress solution to the problem of “what should I eat?!” While fresh homemade food may be the most desirable, there will definitely always be a special place in my refrigerator for left-overs!

Here are my best tips for figuring out “what to eat” and planning ahead:

As someone who practices macrobiotics, there is an orderly progression to my meal planning. In fact my description of the macrobiotic way of eating is that “macrobiotics is the most well thought out plant based diet”. All of my meals are centered around grains and grain products. When trying to decide “what to eat,” I always decide on the grain dish first. I also always include one or two separate vegetable side dishes with every meal. After deciding on my grain dish, I decide which vegetable dish I would like to have with my meal. I also try to include a serving of vegetable soup once each day, and one or two bean dishes or bean product dishes (such as tofu or tempeh).

When I make a grain dish, I am sure to make enough for at least 2 days, possibly 3 days. Cooked whole grains and some cracked grains will hold good energetic value for up to three days at a time (meaning they will provide you with good energy). They can also be turned into other dishes; for example, leftover rice can easily be turned into fried rice, soft rice breakfast porridge or a rice pudding dessert.

When you cook beans, be sure to make enough for a few days. You’ll find that the flavor of your bean dishes actually improves the second time around!

When you make a vegetable soup, make enough for several servings and simply re-heat what you need without boiling.

Vegetable dishes can be slightly tricky. Vegetable dishes that take longer than 10 minutes to cook will usually keep for 2 to 3 days. Lightly-cooked vegetable dishes, such as blanched, steamed, or sautéed vegetables, only have a 24 hour window before their energetic value declines, so be sure to eat them before they lose their zip! Obviously, raw salad needs to be consumed before the wilt sets in. For the most optimum balance try to include a light vegetable dish with every meal. These light veggies provide
your body with a refreshing quality that will help to keep you more hydrated and make you to feel less pressured.

I hope that these guidelines for eating leftovers will help make your life easier.

And if you feel like you could use an extra helping hand, I regularly create custom menu plans for my clients. My menu plans are created especially for each of my clients, taking into consideration the client’s health, lifestyle, and daily schedule. Please contact me for more information if you are interested in discussing a menu plan!

Welcome Back

Photo taken last year at Bahia Honda, one of our favorite beaches in the Keys

Hi Everyone! After a wonderful vacation in Key West, Florida we are back in
sunny Philadelphia, resuming our seminars (Health Intensive) and our Year Long
Certificate Course. You can become a health consultant or an accomplished cook.

Check out our courses and latest newsletter!

Open Doors of Health - Extended Offer for June Programs

I have to admit it isn’t easy getting back into work mode, especially after spending time in Key West. Mid-May marks our annual trip and really is a perfect time to visit. Tourist season is waning and the weather is just a little warmer, so returning to Philly we do not experience severe temperature shock! Key West is a bit of paradise for us, I absolutely love it there and cannot think of a better place to unwind, relax and just do nothing. Sometimes doing nothing is the something you need to re-charge and stimulate your creativity.

Paradise

Please stay tuned for future posts and some of my island inspirations.

The Wonders of Brown Rice and Cooking Tips

Pressure cooked Brown rice with Quinoa

Brown rice is the most unique grain of all the whole cereal grains. It is a very adaptable grain in that it grows on both dry land and in water. It combines beautifully with other grains (whole or cracked), beans and vegetables. Grains and beans which require a longer cooking time, when cooked with brown rice, adjust their cooking time to that of the rice.

I believe that we are what we eat. My theory is that you have the potential to become more flexible and adaptable- like the rice itself- from including brown rice as part of your regular diet.

Many of my students say they have difficulty in preparing brown rice well. I often hear the comment that they cannot get their rice to taste like mine. So, here are some of my tips for cooking brown rice- I hope you find them to be helpful and inspiring!

The most important factors in making a good pot of brown rice is to have respect, appreciation, and love for this powerful food. All these aspects will help with your approach in preparing the rice, and every step is done with care and intention from beginning to end.


Sorting and Soaking Brown Rice

The first step is to carefully measure out the desired amount of grain you wish to cook. Use a “dry” measuring cup. Place the rice in an earthenware bowl to wash the rice and remove any debris.

Note: If you are using freshly hulled rice you need to sort through the rice to remove any of the remaining hulls.

Fill the bowl with filtered water, enough to cover the rice by a couple of inches. I use my hand and slowly move the rice in the water. Next, I use my hand as a sieve and pour off the rinse water. I generally rinse two more times.

Carefully measure the amount of water. This may vary according to the environmental conditions. Brown rice is alive and sensitive to its environment, so we need to adjust the water proportionately to the consistency we desire. When pressure cooking I use a ratio of 1 1/4 to 1 1/2 cups of water for every 1 cup of grain. When boiling the rice, the ratio is 2 cups of water for every 1 cup of grain.

Pour the water over the rice and cover the rice with a bamboo mat, allowing the rice to soak up to 23 hours, preferably overnight. Note, the longer the rice soaks the more nutrients are released. I have found the rice tastes sweeter when it soaks overnight. During the night the atmosphere is more yin. At night we also receive more of an active charge from the celestial world. This in turn affects the type of charge and ki we create in the rice we make. During this process it is important to think of happy, positive thoughts, which in turn create a more peaceful, harmonious type of nourishment.

Cooking Your Brown Rice

How do you know which cooking method to use? Each cooking method has its advantage. The difference is in the texture, consistency and overall energetic quality of the rice. Pressure cooked rice tends to be more glutenous and chewy, while boiled rice is more soft and moist. The glutenous texture of pressure cooked rice strengthens the digestive system by helping to restore the natural flexibility to the intestines. Additionally more chewing is required which is alkalizing to the blood and builds good immunity. Boiled rice creates a more soft and moist texture. This consistency is more relaxing to the digestive system and helpful if someone has hard and tight intestines.

Pressure-Cooked Brown Rice:

Place the soaked rice and the soaking water in the pressure cooker. If additional water is needed you may add it at this time. Add either a small pinch of sea salt or a postage size piece of kombu/kelp

Place the lid on the cooker and bring up to pressure on a medium flame. The pressure will make a hissing sound, which becomes louder and clearer as the cooker reaches full pressure. Most modern cookers have a button on the lid, which pops up. You can test the pressure by lightly pressing on the button, it should be firm. Next, place a flame deflector under the cooker and lower the flame. This is the part that can get a little tricky you want to maintain enough pressure so the consistency of the cooked rice is glutinous and somewhat sticky, but not too much that the texture becomes dense. As the rice cooks a wonderful sweet fragrance can be detected. If you smell different and your cooker keeps hissing at you, please adjust your flame! Remember, “Your nose never lies”! When the time is up remove the pot from the stove and allow the pressure to come down naturally. Carefully place the cooked rice in a wooden bowl or earthenware-serving dish and cover with a sushi mat.


Boiled brown rice

Boiled brown rice requires more water than pressure cooked rice. It has more relaxed energetic qualities and the consistency is more soft and moist. To prepare the rice follow the same initial steps of sorting, washing and soaking the grain. When you are ready to cook place the rice and the soaking water in a pot, then turn the flame on to a medium lower setting. Partially cover the pot and bring to a boil. When the water begins to boil add either a small pinch of sea salt or a small piece of kombu/kelp. Cover the rice completely, place a flame deflector under the pot and turn the flame to the lowest setting.

Simmer on low for 1 hour. When your rice is done, remove it from the pot, place in a serving dish and cover with a bamboo mat.

Helpful hint: Boiled rice turns out best when you use a heavier pot with a heavier lid.