I’ve been in Hawaii now for two weeks and I am loving it. I am finally fulfilling my dream of being in a warm climate while the rest of the country is freezing. I was there last year, weathering the worst winter of New York. I waited for the subway in my full length down jacket, ski gloves, and wool hat while I dreamt of swimming in the crystal clear waters of the tropics. Up until this point, I have been enjoying all the amazing food Hawaii has to offer, but now I admit I went overboard. I noticed many changes in my mood, energy, and body and I am not too pleased, so now I have to put my foot down. I am a person that likes to enjoy all kinds of food, but I can never allow myself to stray too far away from the middle. I have decided for the next month to only eat fresh vegetables and grain. That’s right, no fruit! I know, you must be thinking why? You are in Hawaii where coconuts, mangos, and bananas are practically dropping on your doorstep! Fruit is still considered sugar, and more yin than vegetables so it can cause imbalance and cravings for stronger yang foods like salt and animal foods. Also, my energy levels have taken a nose dive due to all the sweets. I ransacked the produce section of Mana Foods and now I am all set to go with a stocked kitchen. Here is what is inside the fridge/pantry:

Grains:

• Brown Rice: Long & Medium Grain. Quinoa. Millet.

Sea Vegetables:

• Wakame. Nori. Dulse.

Vegetables:

• Kale. Celery. Cucumber. Carrots. Onions. Cabbage. Garden Greens. Alfalfa Sprouts. Chard. Kabocha Squash. Delacata Squash. Sweet Potato. Parsley. Broccoli. Daikon. Burdock. Ginger.

Seasonings/Salt:

• Ume Paste. Sauerkraut. Chickpea Miso. Olive Oil

Wish me luck. Take care of yourself this winter. Your kidneys will thank you. Mahalo Nui Loa.

I spent a week in southern California, and upon arrival I was feeling in the mood for a cleanse. I decided to do a vegetable juice fast and I was surprised how amazing I felt. The first couple of days I was so low energy, but as the week progressed I felt elated and lighter. I had about 3 cups of juice spread out through the day, with a cup of hot tea at night. Even though I wanted to continue, it was time to stop by day 8 as I had more traveling to do. I have had experiences with all kinds of fasts including water, juice, and brown rice for as long as 10 days so I have done the research. I recommend that you read up on fasting before you embark on one. Know what to expect and how to do it properly. I try to find the right time that allows me to rest and spend time alone if necessary. Everyone has different needs so it is important to customize your cleanse on an individual basis.

My favorite combination of juice:

• Kale
• Chard
• Celery
• Carrot
• Cucumber
• Parsley
• Ginger (just a pinch!)

I finally get to dedicate a much deserved post to Alaska. I had mentioned in an previous post how I spent a couple months this summer at a macrobiotic community called Ionia. It seems my heart has lead me back for a short visit (and most likely more to come in the future.) Unfortunately, I spent most of the trip under the weather so I did the best I could to take care of myself. My diet was simplified to soft brown rice, vegetables, miso soup, and seaweed. When I started to feel better, I fell in love with steamed squash. At some point I swear I turned a shade of orange (just in time for Halloween!) Miso soup is an essential, but my favorite is squash. Here is a recipe for a scrumptious soup for a chilly day.

Medicinal Meals

Creamy Squash Soup:

Kabocha squash is preferred, but butternut is just a good. Cut the squash down the center and remove the seeds. Continue to cut half of the squash into small chunks and combine in a saucepan with enough water to cover the squash. Bring to a boil, cover with a lid and lower the heat. Once the squash has cooked, transfer to a blender or use a hand blender for easy cleaning. If you are feeling energized, you can hand blend or use a masher for a chunky soup. Add a few pinches of sea salt and cook for an additional 10 minutes. Yummy!

It becomes a challenge to find quality healthy food while you are traveling, but in my time visiting and living here I have uncovered some favorite places to eat and shop for great food. I don’t really like to go out to eat much, but when the occasion strikes I know just where my taste buds will lead me.

Angelica Kitchen: This is my favorite place to eat, by far very flavorful and rich. Some dishes are a little salty but it is hard making a decision because everything looks so good.

Souen: A great macro eatery if are looking for the simple stuff. I can count on veggies being cooked to perfection. Try the setian cutlets.

Bliss: Located in the now trendy williamsburg. This vegan friendly place is very quaint and relaxed with excellent brunch. Go in for the waffles and chai and come out content and well, blissed out.

Sacred Chow: I went here once and everything was delicious. I suggest going with a few friends and just sharing a bunch of dishes.

Whole Foods: I like the lower east side location the best. The place is huge with plenty of food to choose from and never seems as crowded as the other ones. I just wish they had more organic produce and less conventional.

Lifethyme is my go to market.

Lifethyme: This west village market has it all; a great selection of produce and organic products, pre-made vegan meals, desserts, and a juice bar. The only problem is making a decision when you have a big piece of vegan chocolate cake staring you in the face. I could live here.

I am not a big fan of constantly eating in restaurants, so I am making an effort to prepare my food for the day. This is a healthy and inexpensive alternative to dining out. I successfully made my first dinner in New York City, and I am very proud. I want to keep myself strong and healthy for the time I am here. Here is the simple and easy recipe I made for one.

Tofu Vegetable Saute’ with Nori:

1/4 cup firm tofu, cubed

2-3 Kale leaves, chopped

1/4 cup Yam, cubed

1/2 Onion, chopped

1 tbs. Coconut Oil

1 tsp. Ume Plum Vinegar

Heat oil in a medium skillet and add in tofu with onions for about 10 minutes. Next add in yams, kale, and vinegar, and lower flame for 10 minutes and cover. Eat with nori, and your simple dinner is complete!

As you can see I have been slacking on my postings. It’s not that I haven’t been cooking or discovering new things, I just took a hiatus as I moved from city to beach to country to beach and back again. My adventures have been thrilling and I would like to share what I’ve learned and experienced.

Destination #1: Alaska

I think the time I spent in Alaska deserves its own post, but for now I will just give a brief explanation. I spent 2 months in an intentional macrobiotic community called Ionia, located in a small town called Kasilof. It is the complete opposite of New York City, which is what I was looking for. I had been there twice before, so I knew what to expect. Outdoor bathing, home cooked meals, wild animals, gardening, and cabin accommodations. I did a lot of cooking and eating, only because I previously lacked the time or space unless I was on a cooking job. I also did a lot of lounging! I felt myself drawn to simple meals like fresh garden greens, rice with seeds and miso soup. I also made some fun meals when birthdays and small celebrations rolled around. I made tofu lasagna, deep fried tofu, mocha cakes, oatmeal rasin cookies, and berry tarts. The change of pace was nice, as if my body was telling me to relax and slow down from the hustle and bustle of city life. These people know how to cook, and I know how to eat so it was perfect. I fell in love with making Steamed Rice Kayu Bread made from scratch. If you have the time and energy, it is well worth it!

Rice Kayu Bread: 1 loaf

Reserve about 1-2 cups of rice and let it sit for a day until it sours (it begins to ferment and helps the bread rice.) Add some water and heat in a saucepan on low until it become soft rice. Add about 1-2 tablespoons of miso and stir well. When the rice is cool, add about 3-4 cups of whole wheat flour (you can use most any flour such as spelt or pastry.) Then lastly add about 1/4 cup vegetable oil (i like olive oil.) You want it to form into a firm dough which you will begin to knead. Add more flour if it is too wet, or add more water or oil if it becomes too dry. Once you have finished kneading, then let it sit and rise for about 6 hours or overnight. The last step is to put it into a oiled bread pan, then into a giant steamer with enough water in the bottom. Steam the bread for about an hour or more. The steamed quality makes it easy to digest, and isn’t so drying like baked bread. Great with some pan fried tofu!

There will more to come about Ionia, as I consider a second (or third) home. I plan to make trips in October and December.

Destination #2: Hawaii

I went to Maui for 10 days to check it out, as I had been dying to go for years. I was seriously craving some much needed sunshine and beach time. I decided to bring someone along for the adventure (luckily, it didn’t take much convincing.) I swam in the clear blue ocean, hiked to waterfalls, and of course ate like the Hawaiians did (well sort of.) With the warm tropical climate, I felt drawn to fruits, cooling foods, and more liquids. I took a detour from my usual simple meal fare and indulged in fruit smoothies, exotic vegetable dishes, tacos, avocados, and more smoothies! I didn’t feel like cooking much, so I snacked on things throughout the day and made a flavorful dinner. We got hooked on tofu stir fry with local organic vegetables from the nearby farms made with coconut oil. Here is the smoothie that put me over the edge (be careful they are addicting.)

Tropical Fruit Smoothie for 2:

1 cup Oat Milk or Unsweetened Coconut Milk

1 Banana

1/2 cup Pineapple

1-2 tbsp. Peanut butter

1 cup Ice

I loved Hawaii so much, I decided I might in fact spend the winter there… More smoothies!

Destination #3: California

Even though I grew up in Southern California, I don’t necessarily consider it home. I have moved around and traveled so much that I consider many places to be like home. But there is a certain familiarity that I get whenever  go back. I know it isn’t fair, I went from one beach to another after making a pit stop in Alaska before returning to the home land. What can I say? I spent half of my time in solitude on a cleanse. I do a rice fast whenever I feel like I need to clean out and return to balance. I spent the first 10 days chewing rice (and not much else!) going for walks, and visiting the ocean. I didn’t have too much energy to see anyone because rice has that effect on you. I came across some strong revelations and did some much needed self reflecting during that time. I recommend this to anyone finding themselves at a crossroads. You can see where I am going with this; I didn’t cook much except for the rice. In case you don’t know how, I can teach you how to perfect a Rice Ball.

Rice Ball x4:

Soak 1 cup of brown rice (short or medium grain) overnight. Bring to a boil with a pinch of sea salt, and simmer on low for 45 minutes to one hour. Transfer rice to a flat plate and let it cool. Wet hands and roll rice into a ball (or triangle). Press 1/2 piece of ume plum or paste into the center. Cover the rice with 1/2 sheet of nori (1 sheet if it is bigger.) Chew Chew Chew!

California I love you and I will be back!

Destination #4: New York

After 3 months I am back in the big City to revisit the old stomping grounds. There is so much going on here and I am in need of some excitement. I always manage to keep myself busy with family, friends, classes, work, shows, etc. I have a feeling I won’t be doing much cooking so I am keeping the diet to healthy foods I can snack on throughout the day: carrots and hummus, fruit, veggies with tofu, morning oatmeal, and snack bars. To be continued…

Last night I made a special dish created for a dinner party I cooked and catered at. Everyone in attendance just went nuts for it. The only problem was, I really couldn’t think of a name for it besides ‘fabulously tasty polenta dish.’ How about Polenta Pesto Arame Casserole? Whatever you want to call it, just enjoy it. It is extremely rich tasting, and definitely in the fun food category. Here is the recipe…

What you’ll need to serve 10 hungry folks:

• 2 cups polenta
• 5 cups water
• 5 yellow onions
• 2 cups crimini mushrooms
• 1/4 cup olive oil *amounts will vary…
• shoyu*
• mirin*
• 2 cups arame, soaked
• fresh basil, a few bunches
• 2 cups pumpkin seeds, roasted
• 1 block of firm tofu
• 2 cloves garlic, roasted in olive oil
• ume vinegar*
• 2 carrots, cut thin
• scallions, chopped for garnish
  

  1st layer: polenta

Boil water in a saucepan and whisk in polenta, simmer on low for 10 minutes. Pour the polenta into a rectangular baking dish and set aside. In a skillet, heat olive oil (i tend to use a lot!) and add in onions for 30 minutes. Later, add mushrooms, shoyu, and mirin and cook for at least an hour. The onions will cook down and begin to caramelize, bringing out the sweetness. You can then add the arame, some more olive oil, and shoyu for an additional 15-30 minutes. Layer this on top of the polenta, and begin making the pesto sauce. Blend pumpkin seeds, then add in roasted garlic with olive oil, ume vinegar, and fresh basil. Layer crumbled tofu onto the onions, then the pesto. Last is the shredded carrots (this is a lot of work but well worth it!) Pop it in the oven at 350 degrees for 15-20 minutes. Let the dish cool and garnish with scallions.

I have been home cooking again which is a joy. The house has been void of all females (except myself of course) so I did a little experimenting on the guys. I had the motivation to make some hearty meals for these manly men. Naturally, they loved it! Here is what I made for brunch today:

• Chestnut Rice with Toasted Pumpkin Seeds
• Hiziki Vegetable Stirfry
• Blanched Kale
• Chickpea Soup

How to make the Hiziki:

• 1 cup Hiziki (soaked)
• 1 cup Shiitake Mushrooms (soaked)
• 1 cup Dried Daikon (soaked)
• 3-4 Onions, diced
• 2-3 Carrots, sliced thin
• 1/4 cup Garlic, chopped
• 1/4 cup Sesame Oil
• Shoyu (I used a few drops, but tailor to your taste)
• 1 tbs. Dried Basil

Heat oil in a skillet and drop in onions and garlic. Add in shoyu and basil and lower heat with a cover for 20 minutes (the longer the better.) Add the hiziki, shiitake, and dried daikon. Continue cooking for 15-20 minutes. Add the carrots last for 5 minutes of cooking to keep that crunchy texture.

In a couple days I will be going from here:

to here:

I am leaving the big apple for 10 days for a spring vacation in Costa Rica. After a long rough city winter I am ready to soak up the sun and swim in the ocean. I am hoping to clear my head and come back refreshed and ready to forge ahead into spring. Here I go…

There is almost no such thing as healthy fast food. Usually it takes some planning and a decent chunk of time to make a well balanced meal. I have solved that problem time and time again. I loved this dish so much I made it twice today for both of my cooking clients. If you are pressed for time but want something fufilling then look no further that this Tofu Vegetable Stirfry…

What you need:

• 1 pound tofu sliced into cubes
• 2 onions sliced to thin half moons
• 1/2 bunch kale chopped
• 1 carrot in matchsticks/ sliced thin
• optional: dried daikon & lotus root soaked and chopped
• 2 tbsp. sesame oil
• 1 tsp. shoyu
• 1 tsp. basil
• 1/2 sheet nori

Directions:

Heat sesame oil in a pan and add onions with a pinch of sea salt. Reduce flame after 10 minutes and add in tofu and basil and dried daikon/lotus for an additional 10 minutes with a cover. Last, add in carrots and kale with some water and shoyu. Garnish with thin nori strips and chopped parsley. It’s that easy! And if you have even more time or some leftover noodles or brown rice add that in for a complete meal. So good!

Soups are my favorite and coming up with new ideas seems to be a challenge. I made celery leek soup this week and hope you do to. I am calling it Celeek Soup!

Serves 4:

• 1 leek sliced thin
• 1 bunch celery sliced thin
• 2-3 cups vegetable stock
• 1 cup oat milk
• 4 tbsp. sesame oil
• 1 tsp. sea salt
• 1 tbsp. ginger juice

First saute’ leek and celery with sesame oil and a pinch of sea salt for 10 minutes. Combine the vegetables with the oat milk and soup stock in a blender. Return the soup to the a saucepan with sea salt and heat on medium low for an additional 10 minutes. Mix in ginger juice and garnish with fresh chopped parsley.

Spring is on the way, so let us celebrate! I am having a dinner at the house on Friday March 11 at 7pm. The food is vegan, macrobiotic, and organic. Drinks not included.

The menu will look like this:

• Mini Vegetable Calzones
• Polenta & Tofu Casserole with Basil Tahini Sauce
• Coconut and Sweet Potato Lentil Soup
• Cabbage Carrot and Apple Pressed Salad with Lemon Garlic Dressing
• Strawberry Tart with Chocolate Sauce

Suggested donation $10. If you would like to attend, please email me for address and directions.

zara.june@gmail.com

I just found out my grandfather is diabetic, and it seems to be a common ailment not just with older folks, but even youngsters. The premature condition of diabetes is called hypoglycemia. The word has taken on a more valued meaning, as it is associated with low blood sugar and that dreaded feeling of sluggishness in the afternoon. You know you have a slight problem if you get crabby after not eating every few hours, feel faint and lightheaded if you skip meals, and constantly give into sweet cravings. I have been doing my research from the macrobiotic standpoint and came up with some great tips, and food suggestions.

What to include:

• Millet with sweet vegetables
• Any sweet vegetables: Carrot, onion, squash, onions
• Azuki beans
• Good sources of oil: Olive, sesame, and safflower oil
• Fish a few times a week (or decent amounts of protein from beans)

Lifestyle Suggestions:

• Eat something small every few hours to prevent rapid blood sugar level drops.
• Chew food thoroughly
• Eat only while sitting in a calm manner
• Get at least 30 minutes of physical activity each day
• Do a body scrub each morning: Dip a wash cloth in hot water and clean entire body.

What to avoid:

• Sugary foods and drinks (even fruit juice)
• Refined flour and baked foods
• cheese, milk, ice cream
• Processed foods (even non-dairy ones)

Kushi Diabetes Program

I have been drinking Yogi Tea for years and have never remembered reading the same message even twice. It has been at least 3 times this past week now that I noticed this repeated tea bag wisdom. I am taking it as a sign.

Do not live by emotions; instead live by intuition and consciousness.

I love special occasions because it is a time to break out of the norm and make desserts and delectable dishes to wow your friends and family. Over the course of this blog I have wracked up a number of fun food recipes, but I want to make it clear that this is not everyday food. I call it fun food because, it is meant to be enjoyed occasionally. Life is not a bowl of rice with greens one hundred percent of the time. Your diet ideally should be centered around fresh organic vegetables (preferably in season), whole grains (sorry, bread does not count!), sea vegetables, legumes (beans and nuts/seeds) cooked with a small amount of good quality oil and salt. If you are constantly eating sweet things, flour products and food substitutes (think fake meats, cheese, butter, and milks) then you are not eating in a balanced way that will support your health and future dreams. Let’s get real…

Belly Love Recipe

For the grain:

• 1/2 cup millet
• 1/2 cup brown basmati rice
• 1 carrot diced
• 1 onion diced
• 1/4 cup parsley
• 1 tbsp. sweet basil
• 1/2 tsp. garlic chopped
• 1 tsp. dulse flakes
• 1 tsp. shoyu
• 1-2 tbsp sesame oil
• 2 cups water

Combine the millet and rice in a saucepan with 2 cups of water. Bring to a boil, cover and simmer on low for 45 minutes. In a skillet, heat oil, and add garlic and onions with shoyu on med low for 20 minutes. Next add in carrots, basil, and parsley for an additional 10-15 minutes with a cover on low heat. When the grain is finished cooking, ass to a big mixing bowl and combine with the vegetables. Sprinkle on dulse flakes and eat up!

For the soup:

• 1 cup black eyed peas, soaked over night
• 1/4 cup kabocha squash, diced
• 1/2 cup kale, chopped
• 1 inch square kombu
• 4 cups water
• 1 tbsp. chickpea miso
• 1 tbsp. ginger juice
• pinch sea salt
• scallions for garnish

Before cooking, discard bean soaking water and replace with fresh water and kombu strip. Boil beans and add a pinch of sea salt (pressure cook for 45 minutes, boil for 2hours). Add in squash and kale for an additional 15 minutes. Make sure the heat is on very low and add in diluted chickpea miso with ginger for 10 minutes (sea salt is optional). Garnish with scallions and feel the love in your belly!

Another holiday is approaching, which means a great excuse to make dessert. I love strawberries for the beautiful red color and subtle sweetness and who doesn’t love chocolate for the rich flavor? The two go hand in hand, and here is a simple recipe for chocolate covered strawberries that you can whip together faster than you can find a date before Valentine’s Day. Love you all…Muah!

Seductive Strawberries…

• 10-15 Organic Strawberries
• 1/2 cup Cocoa Powder or Cacao Powder
• 1/4 cup Coconut Oil
• 1 tsp. Vanilla Extract or Vanilla Bean
• 1 cup Date Paste
• Pinch of Sea Salt

In a mixing bowl, combine all ingredients and whisk. Transfer to a small saucepan and heat on low for 5 minutes (stir continuously, not to burn the syrup). This heating step is optional, if you mix it well and add enough liquid (either oil or more date syrup/paste.) Dip in strawberries and let them cool in the fridge for 10 minutes (yes, this is the challenging part). Feed them to your sweety and enjoy!

Valentines Day Video

I rarely find treats and desserts sold in stores and restaurants; it turns into a scavenger hunt for what I choose to put into my body. They always contain ingredients disguised as “healthy” sweeteners. Quite frankly, I am just plain sick and tired of seeing vegan and raw foods with these ingredients, because they are not healthy. I’ve already insulted sugar in past postings, so you know how I feel. I have not only done my research, but I also know how these sugar alternatives make me feel. The symptoms go like this…Groggy, tired, distracted, and bloated! Digestive disturbances and migranes are not cute! If you see anything labeled as: agave syrup, nectar, sucanat, turbinado, cane juice, cane sugar, or honey then you might as well be eating straight up white refined sugar or high fructose corn syrup. They are all processed and they are all nasty. There I said it. No one wants to hear it or believe it, but it is true. I won’t go in depth about it, because you can read about it HERE.

The point of this post is to provide you with alternative forms of sweetness that won’t cause massive headaches or have you looking like Lindsay Lohan on a typical Friday night. You could always opt to use organic apple juice, rice syrup, barley malt or even a little maple syrup (if you are feeling frisky). Keep in mind that these all constitute as sugar, but they will slowly release into your blood stream and not cause that awful nasty crash we all dread after consuming a candy bar. And dates are considered tropical (as are pineapple, mangos, bananas, figs etc.) so use it sparingly or for special occasions. Like today! Here is a simple recipe for date paste that you can add to cakes, cookies, and even protein shakes.  Have fun kids.

• 2 cups dates (pitted and soaked for 1 hour)
• 2 cups water
• 1 tsp. vanilla (optional)

Blend all ingredients in a food processor and it is done!

I realize I have been slacking on my blog big time. Bad blogger bad. I have been working round the clock, but I am still cooking like a madwoman. In addition to the Pilates teacher training certification, work study at Fitness Guru, and dance classes, I also work for the owner of Organic Avenue. I am her personal assistant and chef, but now I am doing cooking videos and demos and soon speaking at events at the lower east side location. I’ve got a lot of great ideas coming my way and I will do my best to share them via Macro Muse.

Let’s start with a simple recipe for nut “milk.” I made a raw version for the video this week but I want to change it up macro style. Easy, delicious, and free of  preservatives.

Almond Mylk:

• 1 cup Almonds (soaked overnight)
• 4 cups Spring Water
• Optional sweetener: 1/4 cup soaked raisins or 1/8 cup rice syrup

Remove skins of almonds (they should slide off easily after being soaked all night). Discard soaking water. Boil with just enough water to cover the almonds with a pinch of sea salt. Cover and simmer on low for 30 minutes. Add the cooking water, plus enough water to equal 4 cups of water. Blend on high (preferably with a vitamix). Pour the liquid into a nutmilk bag or use cheesecloth to strain out *pulp. Return to blender and add in swettener of choice. The mylk is great for 3 days.

*Use the leftover pulp: Bake at 350 in the oven for 20 minutes and use as garnish for grain dishes.

Ideas for using almond mylk: Fruit smoothie, add to granola, or drink plain!

I made this yummy treat to ring in the new year.  And with good reason, will keep you up half the night!

Chocolate Chip Cake

• 2 cups pastry flour or whole wheat
• 1.5 cups oat milk
• 1/2 cup raspberry jam
• 1/2 cup grain sweetened choc chips (Sunspire brand)
• 1/4 cup sesame oil
• 1/2 cup  chopped walnuts
• pinch sea salt
• 1 tbsp. baking powder

Heat oven to 350. Combine ingredients except for chocolate chips. Mix well, the consistency should ideally be a thick pancake batter. Add more oat milk or water if necessary. Pour batter into a oiled baking pan (or cupcake tray). Cook for 45 minutes (poke a toothpick in the center to see if it is done). Cut into squares and enjoy.

Having a great idea for NYC macros (and any food loving non-macros!)

Would love to have dinner parties held weekly at our spacious Brooklyn home. I am waiting for the madness of the holiday season to pass, but loving the idea starting in January. It’s the real deal, most likely ending with a dessert. Escape the brutal cold and join this fun group for good food and even better company.

Donations will be accepted to cover food costs. What do you think? Share your opinion. Days and Times?