Transitional Food Options in a Macrobiotic Diet

The purpose of this table is to assist you in making the transition to macrobiotics wisely and in an informed way.  It does not set forth guidelines for daily eating in accordance with macrobiotic principles.  It is important to point out that while transitional foods and ingredients resemble the flavor and texture of foods that are typically part of the modern diet, and while they offers some nutritive value in place of empty calories and potentially harmful chemical additives, many of them are suitable only for very occasional use in macrobiotic cooking and eating.

BAKED GOODS:
Ingredients to avoid: Items made with dairy products; yeasted and refined items

Ingredients to substitute: Homemade popcorn, rice cakes, unyested breads, whole-grain desserts, whole grains.

BEVERAGES:
Ingredients to avoid:  Alcoholic beverages, coffee, commercial black and herbal tea, processed fruit juices, milk, soft drinks, tap water.

Ingredients to substitute: Amasake, bancha tea, green tea, nu tea, natural fruit juices, rice wine, seed or nut milk, soymilk, spring or well water.

FATS:
Ingredients to avoid:     Butter, cream, cheese, margarine, mayonnaise, milk, yogurt.

Ingredients to substitute: Nut butter, unrefined corn, olive, peanut, safflower, sesame, soy, sunflower oils.

FRUITS AND SWEET VEGETABLES
Ingredients to avoid: Canned, with preservatives and/or sugar; dried, with additives, tropical.

Ingredients to substitute:  Carrots, parsnips, squashes; natural dried fruits, temperate-climate fruits.

GELATIN:
Avoid-all brands

Substitute: Agar-agar (kanten)

PROTEIN FOODS
Avoid: Beef, cheese, dark-meat fish, lamb, pork, poultry, veal

Substitute: Beans (legumes), seitan, soyfoods, tofu, white-meal fish, whole grains.

EGGS:
Avoid: Common hen's eggs

Substitute: arrowroot or kuzu powder (in baking), tofu

SALT:
Avoid: Common (rock) salt, gray sea salt, iodized salt

Substitute: Gomashio, miso, sea salt, sea vegetables powders, tamari, tekka

SWEETENERS
Avoid: Artificial sweeteners, chocolate, corn syrup, honey, molasses, sugar, fructose

Substitute: Amasake, apple juice or cider, barley malt, fresh or cooked fruits, maple syrup, mirin, natural dried fruits , yinnie (rice) syrup

WHITE-FLOUR PRODUCTS
Avoid: All

Substitute: Whole-wheat or other whole-grain cakes, cereals, cookies, noodles, pies, etc.

The Macrobiotic Way      Michio Kushi