SHA Magazine Healthy Nutrition

Macrobiotic Christmas Menu

SHA Wellness Clinic
December 23, 2014

Macrobiotic Christmas Menu by Chef Mel

1. Starter: Fried Soba Sushi in Broth

2. Main Course: Red Dragon Pie

3. Main Course: Stuffed Pumpkin

4. Dessert: Carrot Cake with Cashew Cream


1.Fried Soba Sushi in Broth

This is a big favorite in my family. The combination of fried sushi with the clear broth has a fantastic depth of flavor, and is light yet nourishing.


1 shitake rinsed, soaked and sliced
2 inch strip kombu rinsed
Sea salt

Soba Sushi
2 sheets toasted nori
2 scallions washed and finely sliced
1 carrot washed and cut into matchsticks
2 teaspoons fresh ginger
1/2 packet soba cooked
Safflower oil for deep-frying





Place the shiitake and kombu into a pot. Add the water and bring to a boil on a medium flame
Remove the kombu.
Season with a pinch of sea salt, shoyu and mirin.
Place the noodles in rows on a cutting board.
Place a sheet of nori on a sushi mat.
Place a layer of noodles across the nori. Leave 1/2 an inch at the top and bottom of the nori.
Place a line of carrots and scallions across the noodles.
Roll up the sushi in the mat.
Repeat to make another roll.
Cut each roll in half.
Meanwhile, warm the oil in a pan. When the oil is hot, deep-fry the sushi roll for about 3 minutes.
Remove and drain on paper towels.
Cut into bit-size pieces with a damp knife.
Divide the sushi between 4 bowls.
Pour the hot broth over the top.
Serve garnished with the remaining carrots, scallions and fresh ginger.

2.Red Dragon Pie

Red Dragon Pie will warm you right down to your toes and is a welcome choice for any chilly day.
1 cup adzuki beans, soaked overnight
1 cup cooked brown rice
2 1/2 cups water
1-2 tablespoons olive oil
1 onion, chopped
2 carrots, finely diced
1 cup winter squash diced
2 cloves garlic, finely chopped
1 teaspoon fresh grated ginger
1 teaspoon dried chili pepper powder (optional)
1-2 tablespoons shoyu
2 Tablespoons organic tomato paste
1 teaspoon or so of mixed herbs such as parsley, thyme, oregano
1-2 cups water
6-8 sweet potatoes cooked and mashed

Place the kombu and beans in a pot and bring to a boil. Simmer, covered, for about 45-50 minutes.
NOTE: This part of the recipe can be done ahead of time or you can use a can of organic beans!
To continue . . .
Put a large skillet over medium-high heat and add the oil and garlic. Add the onion and sauté for a minute. Add the carrot and squash and sauté another minute.
Add the cooked beans and leftover rice, and mix well.
Add the shoyu, tomato puree, chili pepper, ginger and herbs and a cup of water.
Bring to a boil.
Simmer for about 10 minutes to blend the flavors.
Place the rice and aduki bean mixture in an oiled casserole dish.
Place the sweet potatoes on top.
Bake at 175degrees C or 350F for 20 minutes.
Serve garnished with parsley


3.Stuffed Pumpkin

Stuffed pumpkin always adds a sense of celebration to the festive table. This recipe has a wonderful blend of flavors that sparkle on the taste buds.


2 small pumpkin (acorn squash) cut in halves with seeds removed
Small amount of olive oil
1/2 block tofu
1 carrot grated
1 celery stalk finely diced
1/2 onion finely diced
! tablespoon sesame oil
Ume Vinegar
1 tablespoon kuzu diluted in a little water
Fresh ginger
1/2 cup spring water

Place the squash in a steamer with the cut side down. Lightly brush with olive oil.
Steam for about 15-20 minutes or until soft.
Meanwhile, sauté the onion, celery and then carrot, Add the tofu and continue to sauté for about 2 minutes. Add the shoyu and ume vinegar. Remove from heat.
Place the squash on a serving dish and stuff with the tofu mixture.
Use the water from steaming the squash and add the diluted kuzu. Stir until the kuzu has thickened. Season with shoyu and fresh ginger. Pour over the squash and serve garnished with parsley.


4.Carrot Cake

This wonderful cake is sugar and dairy-free. A lovely addition for the holidays. Fabulous with a cup of hot green tea after coming back from a invigorating,Christmas day walk.





I cup whole wheat pastry flour

1 cup unbleached white flour

1 tablespoon baking powder

1 teaspoon baking soda

2 teaspoons cinnamon

1/2 teaspoon nutmeg

½ teaspoon all-spice

1 teaspoon ground ginger

½ cup coconut oil

2/3 cup maple syrup

2/3 cup soymilk

2 teaspoons vanilla extract

½ teaspoon sea salt

2 cups finely grated carrot

½ cup pineapple crushed or raisins

1 cup walnuts toasted and chopped



Preheat the oven at 175 degrees C (350F).

Sift flour, baking powder, baking soda, spices and salt into a bowl.

Mix oil, maple syrup, soymilk, and vanilla extract in a bowl with a whisk.

Add the wet ingredients into the dry and mix together to form a batter. Add the walnuts, carrots and pineapple and mix gently.

Pour the batter into 2, 8 inch, oiled cake tins and bake for 25-30 minutes.

Set aside to cool.

Put some of the orange frosting on top of one layer and place the other layer on top. Cover top of cake with the rest of the frosting and garnish with toasted walnuts and grated carrot.


Lemony Cashew Cream


2 cups cashews soaked overnight

2 teaspoons lemon zest

Juice of a lemon

½ cup almond milk

1/3 cup maple syrup

1 teaspoon vanilla extract

Pinch sea salt



Drain the cashews.

Place all the ingredients into a blender and blend until smooth.


Now everything is ready and the Macrobiotic Christmas Menu can be all enjoyed!


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