“Buckwheat!? In this climate?” they cried, aghast. Although it doesn’t snow in Melbourne and we don’t get sub zero temperatures, it is still a temperate climate, with cool winters. I think that with the advice of a more yin “Standard Macrobiotic” diet, and fears of becoming too yang, some people are becoming wary of eating buckwheat unless there is a blizzard outside and frostbite warnings on the radio. And this from people who happily consume dark miso, umeboshi and fish, without the same trepidation. Foods much more contracting than this pseudo grain, whose closest botanical relative is rhubarb.

  My question: Is this justified?

  According to Paul Pitchford in Healing with Whole Foods (1993) “the properties of buckwheat are: Neutral thermal nature; sweet flavour;  cleans and strengthens the intestines and improves appetite. Is effective for treating dysentery and chronic diarrhea. Rutin, a bioflavonoid found in buckwheat, strengthens capillaries and  blood vessels, inhibits haemorrhages, reduces blood pressure and increases circulation to the hands and feet. Rutin is also an antidote against x-rays and other forms of radiation

.  Some of these actions are certainly contracting in nature, some are activating, while others seem expansive.  He goes on to say that “Buckwheat is used externally for skin inflammations, eruptions, and burns.”

  In Macrobiotic Home Remedies, Michio Kushi and Marc Van Cauwenberghe state that “Buckwheat retains a water-type floating energy. That means that it counteracts fire-type energy. For this reason buckwheat has been  well-known to reduce high blood pressure.”

  Perhaps it has some more yin or cooling properties. Or perhaps it has this effect by being contractive, but not necessarily warming.  Pitchford says that “Insects do not attack it, and like ginseng, buckwheat will die when grown with most chemicals.”

  It is resilient. It grows in coldest Russia. But also in northern New South Wales, a warm part of Australia. It is versatile, hardy and adaptive to its environment.  A little like Quinoa, another non-grain that is now being eaten as one.  In macrobiotic circles quinoa is generally regarded as one of the most yin grains, whereas buckwheat is the yangest. On what basis is this classification made?  We have seen some of the pitfalls in making classifications based on digestive or post-digestive effects. What other criteria can we use?

  Colour? Quinoa is white, but also comes in a red/black variety (if you haven’t tasted black quinoa, you haven’t lived!) Buckwheat tends to be completely grey, but there are also almost white varieties. Size? Buckwheat is larger than quinoa, millet, amaranth and teff. Growing conditions? Well it seems to thrive in coldest Russia, warm NSW and China. Quinoa also thrives in barren soils, and at high altitudes. Post digestive qualities?

 Buckwheat seems “heavier”, more filling, whereas quinoa is lighter.  Chinese medicine views quinoa as warming and a kidney yang tonic. And buckwheat as cooling. In Ayurveda, buckwheat is recommended for Kapha conditions as it is thought to be a diuretic, hot, light and dry and “lighter” than oats, wheat and rice. Chinese medicine cautions against buckwheat for individuals with weak spleen qi.

  Pitchford provides the caution: “Not recommended for those with heat signs such as high fever, thirst, red face, deep-red tongue colour, and high blood pressure, or those with wind conditions including dizziness, disorientation, nervousness, spasms, or emotional instability.”

  Not recommended for high blood pressure? But wasn’t this one of the conditions for which he recommended it earlier? Perhaps this is due to its drying qualities. Liver wind which encompasses the symptoms described above, can be instigated by too much dryness AND it can be another cause of high blood pressure. Perhaps it is warming but in a completely different way to foods such as ginger or scallions which have direct warming properties. Perhaps it is warming in the same way that salt can be, by activating the yang reserves. The “yang” nature of salt is one that students familiar with the modern Chinese medicine view of food find the most difficult to grasp about macrobiotics and has prompted many to dismiss the validity of macrobiotics because of it. In the second edition of Healing with Whole Foods, Pitchford states that “salt manifests a cooling, strongly descending nature. …it brings forth an opposite, yang, warming nature in the deep, internal and lower parts of the body.” 

  Here we get into many of the problems of using yin and yang as a system of classification and some of the internal inconsistencies that is creates. Many students are unsure of what criteria would make certain items yin or yang, since there are so many stages at which the evaluation could be applied. In my opinion, one of the most useful when regarding choice of food is what is the effect on the being who consumes  that substance. In macrobiotic terms, spices and citrus are both regarded as yin, however they obviously have very different energetic qualities. However when we look at how they affect a human being they both have expansive effects. The former more energetically, since it liberates energy and increases circulation, and the latter more  physically, with its expansive effect on somatic tissue. Both seem to affect mental/spiritual processes expansively.

  Many of these views come from traditions other than macrobiotics. However these cultures have been using these and other foods for many years and observing the effects of them on people. It may shed some light on modern experiences of foods to see how different cultures viewed a food, how their views differ or confirm one another and most importantly ask “why?”

  Macrobiotics is all about asking “why?” It is about transforming the Self and learning to be independent. Questioning what we eat, how we classify what we eat and how it affects us is all part of that.

  There has been a shortage of medium grain brown rice here the last few weeks. Yesterday, I put some buckwheat in with the long grain rice to give it a sturdier, more substantial feel. It has invoked my will, fired my sense of activism, my enthusiasm for discourse. Perhaps it is quite yang after all…  And if it is a strong, warming, contractive activating food, is this a reason to use it so warily?

  As Kaare Bursell has said on his wonderful web page:  http://www.alchemycalpages.com/index.html/ when discussing the warming aspects of ginger compresses, most chronic diseases may have their roots in internal coldness. Since most chronic diseases have a metabolic lack of function at their core, this seems accurate.  

Fred Pulver, on his informative web page http://www.macrobiotic.org./ Discusses initially using animal products for individuals weakened by a chronic or long-term  illness. Does anyone see a possible use of our friend, buckwheat…?

  Perhaps different varieties of grains have different properties, something that requires greater awareness. I was thrilled to discover that there are around one hundred varieties of millet. Sadly most are used in only aviaries.

 Lesley Tierra in The Way of Herbs(1992) confirms my own experience when she states “The buckwheat in China is cooling while the variety found in  the United Sates seems to be more warming.” When I was in California, the buckwheat I ordered from Goldmine Foods was much smaller than the variety I use here in Australia, most of which comes from China. Tierra has similar ideas about millet.

This could in part explain the discrepancy between macrobiotic and Chinese dietary classification of these two “grains.”  Well now that I have expressed the fire that was ignited by my passion for buckwheat, perhaps my I can savour its taste and properties, knowing  that I have sung its praises and defended its right to take its place among our revered grains!  Soba and pancakes,  Ilanit Tof Melbourne, Australia ___________________________________________  Little Tree Pty. Ltd. Email: ilanit@littletree.com.au Internet: http://www.littletree.com.au

LYSTERFIELD author Ilanit Tof refuses to let blindness get in the way of her envisaging a wonder world for kids.

In her new children’s book, Michio Mouse and the Magic Spectacles, Tof takes young readers on a fabulous journey with a cour­ageous mouse fighting to save his commu­nity.

The 33-year-old wrote the book while she was losing her sight as a result of compli­cations from juvenile diabetes.

She said Michio Mouse’s quest in many ways mirrored her own battle for answers in the face of deteriorating health.

The adventure sees Michio set off to find the solution to a famine in his community after the closure of a cheese factory in which the mice live.

Along the wav he meets the delightful Mousekeline and his country cousins, the wise old Zen Hen and a poetry reciting pig.

Michio discovers that living in harmony with nature is the key and dedicates his life to telling others.

Tof draws on her professional background in natural therapies, psychology and neuroscience to help her heroic mouse spread his message.

The book has been designed with vision challenged people in mind. It comes packed with an audio book and there are plans to have it published in Braille.

This article was published on 31 August 2010 in the Knox Leader, a weekly Melbourne newspaper.

The staff of life

How to make real bread

How to Make a True Sourdough Starter

Your starter will be your best friend in the kitchen. Treat it with love and care and you will have a trusty helper…

1. Mill 1 cup of bio-dynamic hard winter wheat or rye or spelt or kamut
2. Mix thoroughly with 1 cup of purified water
3. Place mixture in a wide-mouthed jar so that it is a quarter full
4. Place outside in a warm place away from direct sunlight and strong smelling plants and flowers
5. 24 hours later, mill 1 cup of wheat and mix it with 1 cup water in a bowl. Add the starter mixture the bowl and mix thoroughly
6. Wash jar and place mixture in it
7. Repeat every 24 hours for 4-8 days to establish your starter
8. When starter appears ‘bubbly’ and ‘rises’ rapidly, it is active and may be placed in the fridge when you don’t want to bake immediately. It now only needs to be fed once or twice a week and 12-24 hours before baking
9. Don’t fill the jar more than half way to allow for expansion.

How to Feed a True Sourdough Bread Starter

Starter can be used for loaves of bread, fruit loaves, steamed buns, fluffy pancakes, Christmas puddings and other baked goods.

Sourdough starter makes grain products more easily digestible. Some, not all, people with wheat and other grain intolerances may be able to enjoy products made with a true sourdough starter.

1. Mill one cup of bio-dynamic hard winter wheat Grain Mills Can be Obtained here
2. Immediately place it in a bowl, preferably ceramic, and add three quarters of a cup of cold, purified or spring water. Mix well so there are no dry patches. You may add a small amount of extra water to achieve this but mixture should be fairly stiff
3. Add established starter to this mixture. You may skim off the top of it if it smells very vinegary which may happen if there has been some time between feeds
4. Mix together evenly and pour into a clean glass jar with a wide mouth. Leave half the jar empty to allow for rising
5. Wipe any flour or starter that may have accumulated around the edge of the jar as these can serve as a breeding ground for undesirable bacteria. Cover jar with cheesecloth or a loosely woven tea towel
6. Place in a fairly warm, room temperature environment away from direct sunlight, fluorescent lights and microwave ovens
7. After many bubbles have appeared and the starter has risen, you may carefully skim the hard top layer (do not disturb starter too much) and place in the fridge until the next feeding. Put a lid on the jar before placing it in the fridge. If you are going to bake, this is the time to do it.

Points to Remember

• Use only freshly ground flour, preferably ground in a stone mill. After an hour the volatile oils in the flour start to decay, leading to rancidity. Old flour is more acidic and may be mucous forming
• Never add any yeast to stater ‘to get it going’ – flour, water and air is all you need!
• 1-3 grams of blue-green algae or spirulina may occasionally be added to the water when you feed an established starter
• feed at least once a week and at least 24-36 hours before baking
• feed as soon as possible after baking
• always have at least half of your mixture comprising of the established starter
• Your starter is the key to a perfect loaf, treat it with care!
• Enjoy!

Baking a Loaf

• Bake when the starter has activated, has risen and is in its prime
• Mix 200 – 250 grams of active starter with 280 ml of pure water
• Add 650 grams of freshly milled bio-dynamic hard winter wheat
• Mix well, ensuring there are no dry patches. You may need to add additional water to achieve the desired consistency. Do this slowly so that the dough does not become too wet
• When you have the desired consistency, with no dry patches, add 7 – 11 grams of Celtic salt
• Mix well
• Cover bowl with a damp towel and leave for 30 minutes to 2 hours
• Place dough on a slightly moistened surface and knead for several minutes
• Place dough in a 450 gram baking tin, lightly coated in sesame oil
• Allow to rise 4 – 7 hours in a warm place
• If dough is not rising after 2 hours, place in oven on pilot light
• Place a bowl of cold water in the bottom of the oven. The steam will ensure an even, browned crust and help prevent cracking
• Heat oven to 205 degrees Celsius
• Place bread tin in oven and bake for 10 minutes
• Lower temperature to 190 degrees Celsius and bake for 30 minutes
• Lower temperature to 177 degrees Celsius and bake for 20 minutes
• Remove tin from oven and take bread out
• Lower oven temperature to 149 degrees Celsius and return bread to oven without the tin.
• Bake for 10 minutes
• Allow bread to cool on a rack in a light breeze
• Slice when cool

• Enjoy!

Fruit Loaf

• 250 grams of freshly milled, bio-dynamic, hard winter wheat
• 200 grams of mixed dried fruit, eg apricots, raisins, sultanas, currents, prunes, preferably organic and sun-dried without sulfur chemicals. These should be soaked overnight. The soak water can be added to the loaf
• 200 grams of active starter
• 280 grams of water (no more)
• 7 – 9 grams of salt
• 1 teaspoon each cinnamon, grated raw ginger, 1/2 teaspoon nutmeg and 1/4 teaspoon cloves

Super Variations

• For a delightfully different taste and texture, other flours may be incorporated into the basic recipe
• For best results, I always use at least 3/4 whole wheat flour as this ensures a loaf that rises as expected, however you can experiment with substituting up to 1/2 of the whole wheat flour with another grain flour
• 1/4 millet or rice flour yields a lighter dough
• 1/4 barley flour gives a nutty texture
• 1/4 oat flour gives you a sweeter loaf
• 1/4 whole corn flour (not corn starch) gives a nice coloured and very healthy loaf.
• 1/4 corn flour and 1/2 cup fresh, toasted walnuts is delectable and, according to Chinese medicine a very powerful kidney rejuvenator

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  Copyright © 2001-2006 Ilanit Tof, All Rights Reserved.

Apart from the modern scientific understanding of anti-nutrients and enzyme inhibitors and enhancing trace element absorption and the long history of traditional cultures’ preparing their foods this way, there is a rather endearing yet telling feature in nature that also points to these benefits.

If one observes small woodland animals who feed on things like nuts, seeds and acorns, like chipmunks and squirrels, they may see some behaviour that supports our hypothesis! Given the chance they will bury their loot of acorns in damp ground (not having access to a sprouting jar and colanders of course!) and return at a later time and eat them after a period of germination. I am sure they are not assessing the nutrient profile when they do this but there is an intelligence built into nature that seems to take care of these things. The little furry creatures probably find it easier on their teeth and I am sure that their dentists approve!

I was also asked if I “always” soak my grains, beans, nuts and seeds. This reminded me of something one of my macrobiotic teachers once said about their not being hard and fast rules about anything.

I generally do soak these food items but I also sometimes dry toast them for a completely different energy. I find that lightly dry toasting gives a more contractive quality to the finished dish and also imparts a nice, nutty flavour. It tends to promote a more warming quality and ability for those consuming it to retain warmth in the body. This is great for cooler climates and those who tend to feel the chill but it can also be useful in warmer climates when one has overconsumed expansive foods like fruits and juices and chilled themselves to the bone.

Sometimes I eat nuts and seeds raw though I have a delicate digestive system and liver so I try to avoid that. Recently I have been seduced a little too often by the great new grade of organic Brazil nuts which have such a fresh, sweet taste and irresistible crunch but enough about that!

I am often asked how to impart a great flavour to nuts and seeds. One can of course make the macrobiotic staple condiment of gomashio. This is a delicate balance of sesame seeds and salt combined in a way that does not cause thirst and is a great source of alkalising minerals. For larger seeds and nuts, one can drizzle a little traditionally made tamari or shoyu or umeboshi vinegar while toasting in a skillet or on the stove. This can get a little messy as the tamari and shoyu tend to burn easily and have a strong aroma.

My favourite seasoning while toasting nuts and seeds is Cea-Life. It is also indispensable when wanting to have a gomashio like flavour but when there is no time for the whole gomashio making process. Simply squirt the Cea-Life on the nuts or seeds while they are toasting and you end up with a delightfully delicate salty flavour and a full array of minerals and trace elements. It is also useful when steaming or stir frying vegetables and other dishes.

You can read all about it here.

I am sure that if the chipmunks and squirrels had access to it they would use it as well.

It is of course important not to overuse nuts and seeds and make sure they remain a condiment or snack. That is not always easy to do. Their delicious taste and the comforting fullness they impart make it difficult to stop at just one. Overuse can be hard on the liver which has to digest the fats and tax the pancreas which has to secrete lipase a fat digesting enzyme. That is where proper preparation does come to the fore.

There have been opinions from people studying food energetics that consuming too many nuts and seeds imparts a skittish energy, like that of a squirrel! Which brings me to one of my favourite maxims – everything in moderation, even moderation!

Happy cooking and eating.

Become a demented fermenter in the kitchen by experimenting with these tasty and healthy ideas…

• soak the seeds for several hours and up to 24 hours (if the weather is not too warm)
• soak in slightly salty brine (add a pinch to a teaspoon of unrefined sea salt to the soaking water)
• soak in brine with added apple cider vinegar – just a teaspoon or so
• some people like to add some whey or Molkosan to enhance the fermentation process. Only a very small amount is needed for that and it is optional. For a vegan version of that use the apple cider vinegar. You could also experiment with using some unpateurised soy sauce (shoyu or tamari) or even some miso or umeboshi vinegar (umesu), rice vinegar or mirin. There are many possibilities and you are only limited by your imagination! It is all a great culinary experiment.

Try it with

• pumpkin seeds (in many places you can find these rich, dark green pumpkin seeds that are organically grown in Austria especially for their seeds and the actual pumpkins are composted to enrich the soil they are grown on – they are exquisite)
• sunflower seeds
• almonds
• pecans
• walnuts
• Brazil nuts (supposedly the best source of selenium which is an important antioxidant and trace element lacking in most diets due to soil depletion)
• cashews
• pine nuts
• pistachios
• sesame seeds (these tend to be the trickiest to soak as they become slimy easily but you can soak them for a while and then blend into sesame milk or blend with lemon for a tangy cheese like flavoured salad dressing)
• a combination of any of these

You can soak for a few hours or much longer. In a salty brine solution you can even soak them for a few days. Like with pickling, the salt prevents the growth or undesirable bacteria. If you choose an option without salt then the soaking time is usually only a few hours. Just keep checking that they do not start to ferment too much. Your nose will be the best guide – you can never go wrong with pickling and fermenting foods or need to worry about consuming anything that may spoilt in the process as your nose won’t let you. The longer soaking produces a completely different product and some say these fermented seeds are one of the most nutritious ways to consume seeds or nuts.

By soaking nuts and seeds (and also legumes and grains) you are in activating the enzyme inhibitors that are naturally present. Nature has put these inhibitors in them to prevent them from sprouting until they come in contact with water and also as a safeguard against pests and animals.

These enzyme inhibitors can make digestion of these foods more difficult, stress the pancreas which needs to produce digestive enzymes  and prevent the full absorption of the minerals, trace elements and vitamins contained in the foods. Although it is a good idea to soak these items for several hours or overnight, there is evidence that at least fifty percent of these anti-nutrients are inactivated within the first hour of soaking. So even if you are in a rush a quick soak of these foods is still beneficial.

After the soaking period, drain in a colander and then you can either

• dry in the oven on a very low temperature to preserve the enzymes
• dry in a food dehydrator which also preserves the enzymes
• dry gently in a skillet on the stove
• dry toast in the oven (this will not preserve the enzymes but is tasty and still more digestible than not soaking)
• you can also dry them gently and then quickly dry roast a small amount just before using in a skillet or in the oven

Well unless you are pregnant or your liver is seriously craving the sour taste, you won’t be tempted to drink it. However in certain countries this is done either as an appetite tonic, digestive cleaner or just because it has been done traditionally.

Some combinations of pickling juice (see the article here on how to pickle) actually have a pleasant taste (as you can infer I have tried it!) though others are less palatable. However this liquid does contain valuable enzyme, lactic acid and friendly bacteria.

Some people do find the older pickling juices too intense for their systems. Some people with candida and yeast syndrome symptoms may find the consumption helpful while others finds it triggers symptoms so tread carefully and always listen to what your body is telling you. Your nose will never allow you to consume spoiled foods so don’t consume the pickles or drink or use the juice if your nose is advising you otherwise. If in doubt, remember, “your nose knows!”

• So when the pickle jar is empty, simply slice up some fresh vegetables. You can use either the same variety as you used in the original pickle mix or something completely different.

• Make sure they are completely submerged in the brine.

• Instead of leaving the lid ajar, screw it on. You don’t need the ambient friendly bacteria to do the fermenting as an entire colony already exists in the jar. You are just introducing fresh vegetables to the neighbourhood.

• I find that turnips, daikon, carrots, cauliflower or a combination of these works well with this medium but you can try your own favourites.
• The pickles can be ready in one to three days and can then be consumed and the jar placed in the refrigerator. Pickle them according to your taste. They will continue to ferment, albeit very slowly when refrigerated.

Third time lucky?

I have tried using the pickle juice for a third batch but this can be more difficult for some reason though not impossible.

I just made a successful batch of third generation turnip pickles in a turnip and carrot pickle medium.

I left the jar out of the fridge for just over a day before putting it in the fridge and then allowing it to slowly pickle there for a few weeks before consuming. The third generation pickle juice slowly and gently, but completely softened the tough turnips for a delicious pickle with a subtle yet noticeable difference to a batch made with fresh brine. Now what do I do when these pickles have all been eaten?

Although any clean glass jar can be used to make pickles, you can of course use a perfect pickler for fool proof pickles.

What are pickles?

When one thinks of pickles, usually dilled cucumbers come to mind.

These are delicious and health promoting (if made naturally) however

pickles include many more varieties. They are a vital source of healthy

friendly bacteria and lactic acid which promote a healthy intestinal

environment and optimal digestion and absorption.

Store bought pickles

Commercially available pickles tend to be made with distilled vinegars,

sugar, refined salt and can contain chemicals, preservatives and

colouring agents. They are often not naturally fermented so provide

little benefits other than the satisfying sour taste. These forms of

pickles tend to promote or exacerbate intestinal problems like candida,

bloating and irritated digestive organs while naturally made, live

pickles tend to help enhance digestion and remedy these situations.

Although a much better option, pickles found in natural food stores are

still pasturized and are therefore lacking in the beneficial live

bacteria. It is so easy, quick and inexpensive to make your own and

avoid getting yourself in a pickle.

What kind of pickles are there?

Pickles include sauerkraut, long time pickles radish in rice bran and these very easy to make at home brine pickles.

Brine Pickles – as easy as boiling water

Brine Pickles are one variety that are extremely quick and easy to make

at home. They literally take a matter of minutes which means you can

work making them into even the busiest schedules.

Jar preparation

Sterilize a glass jar and fill to the three quarter level with the vegetables you have selected (see below) and prepared.

How to make the brine

For each litre of water, add 2-3 teaspoons of unrefined Celtic or premium of sea salt. Place

one litre of pure water and the required amount of salt in a saucepan.

Bring  to the boil or warm just enough to dissolve the salt. Allow

to cool. Then pour over the prepared vegetables in the jar. Ensure that

no vegetables protrude from the water. A smaller bottle

can be put in to push the vegetables down. As time passes, the salt

extract some of the water from the vegetables and the water level may

rise.

What can you pickle?

carrots

red radishes

turnips

celery root (celeriac)

cauliflower (break into bite sized florets and finely slice the stems)

broccoli (break into bite sized florets and finely slice the stems)

swede (rutabaga)

celery

broccoli

kohlrabi

beetroot

onions (it is recommended to pour boiling water over them to take out

the sharp flavour. You can also pour the brine over them while it is

still warm but place a stainless steel spoon in the glass pickling jar

if you do this to prevent it from shattering)

Additions

You can put a small  piece of kombu or wakame sea vegetable at the bottom of

the jar, though this is not essentail

Ilanit’s favourite combinations

daikon radish and carrot cut in half moons

swede and carrot slices

kohlrabi and carrot

kohlrabi shredded in a food processor or Thermomix

mini cucumbers (I often add some brown rice vinegar to these)

How to slice the vegetables

For best results make all the vegetables roughly the same size. Smaller

and thinner pieces will pickle more quickly and reliably. I like to

layer the vegetables.

Covering your pickles

A cheesecloth or sushi mat or piece of plain towel paper folded over

into four should be put on top to keep out bugs and dust. It is

important not to close jar as air is needed for the pickling process.

Out of sight, out of mind

Keep them on the kitchen counter in an out of the way place so you

don’t forget about them. Some cooks like to have each batch of pickles

fermenting in the same place to they get a reliable mix of good ambient

bacteria. It can take from 3-10 days for the pickles to reach the

desired state of sourness. The best way to be sure is a taste test. Be

sure to use a scrupulously clean implement to retrieve your tasting

pickle and don’t double dip to ensure no new bacteria are introduced.

Pickling time is also dependent on ambient temperature. Although

pickles tend to be ready sooner in summertime, indoor heating can speed

the process up in winter so keep an eye on them. Different vegetables

are ready at different paces. Carrots and daikon tend to ferment

quickly though the sour taste ripens with time. I prefer cabbage to be

fermented for longer periods. If any frothy or congealed liquid appears

at the top of the jar, just skim this off. Don’t be afraid of fermented

food that has rotten rather than fermented – your nose will prevent you

from consuming anything that has acquired less than friendly bacteria

long before you can put it in your mouth. Be sure to use all your

senses when cooking and fermenting food. IF it does not smell appealing

sacrifice that batch to the compost heap and try again!

Storing your pickles

Once your creation has reached its desired taste, put the lid on and refrigerate.

Should last about a month or longer(if not eaten up before).

Small amounts of pickle juice can be sipped before meals as a digestive

tonic. Carrot and daikon pickles juice is quite appealing. Sauerkraut

juice was traditionally consumed as a tonic and cure-all for digestive

complaints.

Eating your pickles

Traditionally 1-3 pieces of pickled vegetables were consumed

towards the end of a meal to facilitate digestion, cleanse the palate

and surprisingly to help satiate the appetite and reduce the craving

for sweets. The sour taste often short circuits the impulse to reach

for the cooking jar. This is verified by the Chinese Medicine five

transformation cycle which shows that Sour (wood element) cute Sweet

(earth element). Eating too many pickles at one time can cause

intestinal discomfort and cravings for excessive amounts of food and

digestion is overstimulated. Moderation is the key.

Other type of pickles

umeboshi plum pickles

umeboshi paste pickles

shoyu pickles

tamari pickles

sauerkraut

pressed salad

takuan rice bran pickles

miso pickles

dill pickles

For fool proof, super quick pickles try a unique kitchen appliance – The Perfect Pickler and specialised fermenting crocks.

Once you try making your own pickles you will be pickled pink at the results and wonder how you ever did without them.

I love my greens! Greeen veggies always brighten my day and I have them at almost every meal including breakfast.

There are so many to choose from. I like bok choy, choy sum, various other Chinese greens, Chinese broccoli, kale and collards which I loved but which we dont get here in Australia (though we have grown it ourselves once) – Chinese broccoli kind of comes close. Chinese cabbage is something also consider a green and is nice in pressed salads.

Although broccoli sure does qualify colour wise in the category of “greens,” I consider it more a ground vegetable energy wise, though at some meals I do use it as my green vegetable, often cooking it in the shallow boiled method (see below). I do often use a little salt when I cook broccoli unlike with other green (leafy) vegetables as I find it hard to digest and the taste does not appeal to me as much without it, unless it is an especially fresh head of broccoli. Since the cooking time is still quite quick, I add the salt at the beginning of cooking.

I mostly avoid the green leafy vegetables that contain oxalic acid which can interfere with mineral metabolism – these include spinach and chard. Occasionally I do use them – Swiss chard is nice in a chickpea and leek stew, but it is an exception rather than a staple for me.

I really love the texture of spinach and find that rocket (arugula) makes a great substitute and contributes its own unique taste. Served raw it is quite peppery but once it is cooked it loses that sharpness.

I love the unique bitterness of chicory and find it incredibly healing to my liver and the rest of me. Dandelion greens also have a storngly beneficial effect on the liver. They grow as weeds everywhere – if you pick them make sure they have not been treated with pesticides!

I also like to use parsley as a steamed or quick boiled leafy green as it is incredibly high in nutrients. It is also a more yang leafy green with its complex leaf structure being a marker for that. One can simply use an entire bunch and easily eat it when cooked. It has a lovely flavour. I love to put it on top of shredded nori while it is still wamtr and the heat of the cooked parsley then blends into the nori for a very tender and flavour-filled and unexpected side dish. This is also nice with a drop of flax seed or toasted sesame oil on top when finished.

Think of varying how the greens are cooked. The variety in macrobiotics is not just about the ingredients but also the different energy that different cooking methods provide

• steaming

• pressed salad (actually a form of cooking but with no heat) – the veggies are “cooked” with pressure, salt and time

• quick boiling (have water at a rapid boil and dunk in the vegetables till they become very bright and remove from the hot water immediately. some varieties may need a little longer. Don’t overcook them! I like to watch the clock. Soft greens like bok choy usually only need one to three minutes while tougher greens like kale and broccoli greens may beed four to five minutes until they are tender and easily edible.
• water sautéed – like a stir fry, but using water. High heat, lid odd the pan and use chopsticks or a wooden spoon to move the veggies around so they dont burn or stick -best done with veggies chopped finely
• boiled salad – like quick boiling but each vegetable is submerged separately – start with the least strongly flavoured vegetable first so the cooking water doesn’t take on the taste of the vegetables too much. then combine and dress (optional) with a dressing
• shallow boiled – place veggies in pan with tight fitting lid and cook with a little water – about one inch or just below the level of the veggies. Cook at high heat with the lid on. you will soon get a feel for how long to cook for and how much water to use so that after a few minutes the veggies are cooked to perfection and there is little or no water left. you can remove the lid and boil off the extra water if some remains. Be careful not to burn the pan!
• oil sautéed. This may bot be suitable on focused healing diets initially but can be enjoyed later from time to time. Sauté the vegetables at moderate heat (never let oil smoke) until they turn bright green but are still nice and crispy and crunchy. This provides a lot of dynamic fire energy.

It is best not to use salt when cooking greens as it brings out their bitter flavour in a way that can be unpleasant to some palates. Sometimes I chop the greens before I cook them, sometimes afterwards. That changes the energy as well.

Sometimes I slice the greens with great precision and end up with very fine greens which need less cooking time and other times I enjoy the energy of more roughly chopped and larger pieces. sometimes I serve them whole.

If cooking tough or slippery textured greens, I try to present them in a way that is easy to eat. So chopping them before or after cooking is something I do regularly. I have been served Chinese greens in oriental restuarants in a way that looked pretty but was nearly impossible to eat in a way that was anywhere near graceful!

Once in a while I roll up the greens before serving them, with or without a filling like a pickle or a spoonful of sauerkraut, or a small piece of sea vegetable or tororu kombu or some seeds or nuts, grains or beans. You could even try a piece of cooked tofu or tempeh inside.

It is nice to use a garnish on greens, though not always necessary. I do like to use contrasting colours.

some suggestions include

• grated raw carrot
• grated raw beetroot
• grated raw vegetables that have been marinated
• carrot pickles
• sauerkraut
• nori sea vegetable strips
• black sesame seeds
• white sesame seed
• pumpkin seeds
• tahini mixed with ume paste
• tahini mixed with miso or shoyu
• a splash of rice or ume boshi vinegar
• a squeeze of lemon juice
• chopped chives or spring onions
• boiled corn off the cob
• dulse flakes
• kelp granules
• green nori flakes mixed with ume shiso sprinkle

Most of all enjoy them!

copyright 2006-2008 Ilanit Tof. All rights reserved

You may read this tale as a storybook to your little ones or have them read it themselves to stimulate them to find and seek their own Magic Spectacles and maybe for you to find yours. It may be best understood by the young and the young at heart. If you don’t fall into either category, don’t despair. Reflect on the ideas just the same and soon you will count yourself amongst those who do. Use it as a catalyst for inspiring self reflection. This tale may provide new insights about living according to Mother Nature’s ways and shows that a little mouse with big dreams can make a difference.

You may purchase Michio Mouse and The Magic Spectacles in three different options directly from here, either as a printed book, as an audio cd, or as a combination of both the audio cd and book. Below you can play the first chapter of the book or read the sample chapter, and you will find the three purchase options following this.

Play chapter 1 as an audio file

I rummaged in my pocket for the little piece of cheese that Mama Mouse had wrapped up for me as an after-school treat, while setting off on my way to visit Grandpa Mouse. My stomach gurgled in anticipation. Then I sighed with disappointment, as I remembered that I had already nibbled my way through my prized cheese ration at lunchtime, in the playground.

I put my stomach out of my mind as I turned the corner, and spotted Grandpa Mouse perched on the third shelf in the cheese curing room, where he always liked to sit, staring into infinity while contemplating the nature of things. As usual he was absentmindedly twirling his whiskers as he mulled over some important issue or other. There was no cheese curing there today — the shelves were bare and had been so for as long as I could remember. Not even a crumb remained as a reminder of the prosperity we had enjoyed in days gone by. Since the Cheese Factory had closed down, life had been hard for us mice who once enjoyed a life of comfort and plenty in the bustling factory we had the fortune to call home. “Oh Grandpa Mouse,” I cried, scurrying up the shelving to join the wise old mouse. “Will this famine ever end?”

“Young Michio,” Grandpa replied with the calm certainty of one who had weathered good times and bad in his long years. “Of course it will.

Everything that has a beginning has an end. It is part of the great cycle of Nature — the law of change — night becomes day; winter becomes spring, little mice grow up and fortunes change.”

“Really, Grandpa?” I asked. My rumbling stomach was intruding on our conversation. I wanted so desperately to share his conviction. “I can’t even remember a time when Mama Mouse wasn’t struggling to stretch a few cheese crumbs to feed us all.” I knew that watery cheese soup would be waiting at home for me at dinnertime and that I would go to sleep with an empty belly once again.

“Even when we had our class photos taken at the Maison Ignoramus school today,” I continued, “Mr Mousekahaira couldn’t bring himself to ask us to say ‘cheese’ as he does every year, to get us to smile for the camera. He tried to pull funny faces but all us little mice were too weary and hungry to smile. Then he came up with some strange word that I had never heard before, Grandpa. I think it was m… m… mochi… or something like that…” Grandpa’s nose stopped mid twitch and he spun around as if someone had just pulled his tail.

“What did you just say, Michio?” he demanded excitedly. “I was just explaining that when we had our photos taken…” I began. “No! No!” he interrupted me. “What did you say that your teacher asked you to say?”

“M… mochi, I think…” I stammered.

I was slightly concerned to see Grandpa in such a state. I hadn’t seen him so excited since the Cheese Factory owner gave the resident cat away to his niece for her birthday.

“Mochi, mochi,” he muttered, distractedly twirling his whiskers once more. “It has been a long time since I heard that mentioned.” “What is mochi, Grandpa?” I had never heard of it before today. “Only the most delicious thing that any mouse could hope to eat,” he replied with a faraway look in his eyes. I thought that the famine must finally be getting to Grandpa too, and that he was imagining all kinds of delicacies. But it seemed to be more than that. “It is made from whole grains, you know, young Michio.”

I didn’t. Well, I vaguely remembered that Mama Mouse used to make meals with bread crumbs that Papa Mouse would collect on his brave foraging mission into the cheese factory workers lunchroom. Papa said that is where

they ate a thing called ‘sandwiches’ — but I had never seen one before. I asked grandpa what he meant by whole grains.

“The very staff of life, Michio. Maybe if we could return to a more grain based diet like the one that nourished our foremice, our troubles would be over.”

My ears pricked up at the hope in Grandpa’s voice.

“But how? But how? Can we do this here in the city? At school we learnt that whole grains grow far, far away in the countryside… ” “Indeed they do, young Michio…” he replied, still staring into the distance. “Ah, if only we had the Magic Spectacles then we could see how to solve all our difficulties. By golly, old Mousekahaira must be feeling it too — thinking back to the old days, trying to remember what is was like — trying to think of a way to solve our problems. Well, young Michio, maybe that is where the solution lies. If only we could use the knowledge we had back then. Then we could all live in peace and prosperity once again. If only we had the Magic Spectacles… ”

As he uttered those words, my heart skipped a mouse beat. Magic Spectacles? There had been rumours at school some time ago about these but when I had asked Mama Mouse about them, she dismissed them as old mouse tails and told me to go outside and play and forget about folk tales and fables.

• Purchase Michio Mouse and The Magic Spectacles as a printed book $29.95 AUD including GST

• Purchase as an Audio CD $14.95 AUD including GST

• Purchase as both a Printed Book and Audio CD $39.95 AUD including GST