Macro Val

Healthy Cooking Made Easy

Home

Cookbooks

Cooking Classes

Zoom Class Recordings

Counseling

Patreon Channel

Personal Chef

Recipe of the
Month

Gift Certificates

Radio Show

YouTube Channel

About Val

What is MacroBiotics?

Val's Thoughts
On....

Food of the
Month Archives

Stem Cell Patches

Webinars

Links

Contact Val at
val@macroval.com

  ...

 

Foods of the Month 2021

January - Burdock Root  February - Umeboshi Plums
March - Tofu   April - Barley   May - Greens
June - Quinoa   July - Corn   
August -Sweet Tea
September - Millet   October - Apples
November -
Parsnips & Squash   December - Beans & Squash

January - Burdock Root

You know those large burrs you get on your pant legs while taking a hike in the woods? That is from the burdock plant. Yes, burdock grows locally here in Michigan. You can easily identify the plant from the large burrs plus the exceptionally large leaves. The root of the plant is what is used in cooking to create earthy, robust winter dishes, The burdock root is so strong when it is growing downwards under ground, if a rock is in its way, the root will break the rock and keep going. In Oriental medicine they teach us, we become the what we eat. Can you imagine the strength you will get from eating a root that can break a rock?

When shopping for burdock root, you will have to look at health food stores or Oriental stores. Also known as gobo root in Japan, the root should be firm not soft or wilted when it is purchased. Burdock root loves water. Once you get the root home, wrap it in wet paper towel and place in plastic bag and store in refrigerator. The burdock will last a couple months if you make sure the paper towel remains wet during that time.

The healing benefits are tremendous, here is a list:

- Remove toxins from blood and purifies blood
- Moves stagnant lymphatic system, helps make lymphatic system strong
- Anti inflammatory properties and anti bacterial properties
- Treats enlarge spleen, spleen keeps body free from infections and viruses
- Promotes hair growth and improve scalp condition
- Helps get rid of painful tonsillitis
- Treats arthritis, drink tea for 40 days, lowers inflammatory markers in blood
- Contains antioxidants, phenolic acids, quercetin and luteoplin
- Defends against diabetes, contains inulin a insoluble fiber and prebiotic that improves digestion and lowers high blood sugar
- Supports healthy gut flora
- Helps treat anorexia nervosa
- Improves liver function

Cancer fighting properties: Arctigenin which is a lignan in certain plants that combat caner cells. It selectively stops the proliferation of cancer cells by inhibiting the cancer cells production in a particular protein (NPAT protein), hence crippling cancers ability to reproduce. Also arctigenin has been shown to kill certain cancer cells, such as lung, liver and stomach cancer cells.

February - Umeboshi Plums

In America we say, "an apple a day keeps the doctor away." In Japan they say, "an umeboshi a day keeps the doctor away." When it comes to "let food be thy medicine", there is none more medicinal then the umeboshi plum. Known for it anti-biotic properties, it can help heal cuts, scraps, and help fight off infections and colds. Plus the umeboshi has a strong alkalizing effect on the body. You need your body to be slightly alkalized, because disease lives in a acidic condition.
umeboshi plums

The umeboshi plum is naturally fermented which creates lactobacillus acid to help in digestion, enzymes and amino acids all very important for gut health. If you ever have a stomach ache, take a little umeboshi and it will go away fast. Plus it can help promote the elimination of toxins, neutralize fatigue, stimulate digestion, help treat dysentery, typhoid and food poisoning.

The umeboshi plums are made by mixing the un-ripe plums with sea salt and shiso leaves, putting weight on top and letting set while the plums ferment. They ferment for about 3 months. Once done fermenting they can be bought whole with the pits still in them, or in the form of ume plum paste, where the flesh has been pureed. I prefer using the ume plum paste just because it is easier to measure and use in recipes. Plus the salty brine from the pickling process is made into ume plum vinegar, a wonderful condiment.

The umeboshi whole or in the paste form has a strong taste. Some people love the taste, and others do not enjoy the taste, Mainly the umeboshi is salty, with a sour under tone. However the umeboshi contains all five tastes in one: salty, sour, bitter, pungent and sweet. Being that it contains all five flavors it adds a tremendous amount of flavor to many dishes.

March - Tofu

Tofu is a harmless bean curd made from soybeans, so why are so many people afraid of it? Maybe because they have tasted a dish made using the wrong kind of tofu, and/or it was not properly seasoned or cooked. When used in the correct way, tofu can be very tasty and can be used to create all kinds of different dishes. The key to cooking with tofu is that it has no real flavor on its own, so it will take on whatever tastes you add to it when creating a dish. Always make sure you add salt, or a salty ingredient, and make sure to cook the tofu. The cooking process will enhance the flavor and make the tofu easier to digest.

Five thousand year old texts describe the soybean as one of the most important crops in China. And for good reason, high in protein, iron, B vitamins, soybeans can also help support detoxification, improve circulation, and have many anti-cancer properties. A food that has been eaten for thousand of years, has been proven through time to be a healthy food for the human species to consume. There is a lot of information out there claiming that soy food is bad for us to consume. But do not get confused, the bad stuff is refined and processed. Such things as: soy flour, soy flakes, soy isolates, (TSP textured soy protein). I do not use these products in my cooking. And when purchasing tofu and other soybean products, always buy organic. Unfortunately, a large percentage of the soybean crops have been genetically engineered.

Using the correct type of tofu is also important to create the correct texture for your dishes. I use the fresh, firm, tofu packed in water, found in the refrigerator section, for almost all my recipes. If you can find a local producer of tofu, that is best, the fresher the tofu the better the texture and taste.

April - Barley

Barley is one of the signature whole grains of spring. It is one of the oldest cultivated whole grains, domesticated around 8000 B.C. Know as a food for the physically strong, it was the main food source for the Roman Gladiators. They ate a roasted barley gruel everyday and it kept them strong and energetic.

Being in the whole grain category, barley is high in fiber which helps maintain a healthy blood pressure. Barley contains beta glucans that can help reduce high cholesterol. Plus helps maintain a health blood sugar level because it contains enzymes that help with insulin secretion. In addition, barely gets digested slowly, releasing glucose very slowly to give the body energy and help nurture the brain. Barley contains B vitamin such as niacin, manganese, selenium, chromium, phosphorus, and magnesium. And it is the whole grain that help feed and nurture the liver, gallbladder, and nervous system.

Barley holds within it the spring energy that is one of flexibility and graceful movement. During this spring time the body goes through a natural cleansing time and barley can assist the body by breaking down hardened accumulated fats and helping to flush them out of the body. Barely has also been used to treat hepatitis and painful urination.

When purchasing barley look for whole barley. It should have a brown or tan color to the grain. The package will probably say "hulled barley". This means that the hard outer shell, that the body can not digest, has been removed. There is also a variety called "pearled barley". Many people like the taste and texture of the pearled variety because it is lighter and creamier. Some of the outer shell has been polished off to create the pearled barley. However, not all the outer, nutrient dense, shell is removed, so pearled barley is still a whole grain and full of the health benefits of barley.

May - Greens

Greens are an important part of a healthy diet. The chlorophyll that gives the vegetables their green color has a strong detoxing ability for the body. Plus it can help with gut health, help give you energy, help support your immune system, and help to prevent cancer. And chlorophyll has been shown to help with cataracts, help the heart, has anti-inflammatory properties, and anti-aging properties.

Dandelion Greens

All greens have a natural bitter taste. That bitter taste is important because it feeds and nurtures your heart. When using bitter greens in a recipe, always pair it with naturally sweet vegetables; carrots, squash, sweet potatoes and cooked onions. Greens can be added to most dishes, stir fries, casseroles, salads, and soups.

Dandelion greens: antioxidant, highly nutritious, anti-inflammatory, may help reduce high cholesterol, may help reduce high blood pressure, Vitamins A, C, E and K, folate and other B vitamins

Kale: High in protein, high in Vitamin C and K, calcium, iron, anti-cancer properties

Parsley: Helps cleanse toxic metals out of body, Vitamin A, C and K, promote bone health, heart health, helps with blood sugar

June - Quinoa

Quinoa (pronounced 'keen-wa') was the mother grain of the Incas. They considered it sacred and held ceremonies honoring quinoa. In South America, in the high altitudes of the Andes mountains, quinoa has been grown, harvested, and eaten since at least 3,000 B.C. Because of its hardiness, being able to survive at such high altitudes, quinoa is considered a strengthening food.
Quinoa

Although botanically quinoa is a fruit, we classify it as a whole grain. In fact, quinoa is the signature whole grain for summer time. As one of the easiest whole grains to digest, it gives us a tremendous amount of energy to be able to be very active in the summertime.

Quinoa is high in calcium, phosphorus, iron, vitamin E, magnesium, and manganese, and is a complete protein. Quinoa is high in quercetin and kaempferol, two flavonoids that have anti-inflammatory, anti- viral, anti-cancer and anti-depressant properties.

Quinoa cooks up quickly and has a nutty flavor, making it ideal for creating cold salads, perfect for a summer meal.

July - Corn

For a strong heart and a happy, healthy brain, eat your corn! Although most people consider corn their favorite vegetable it is actually a grain. In fact it is the signature grain for summer. Known for its sweetness, it feeds and nurtures your heart and brain. A tea made from the corn silk is said to promote a healthy heart.

 

Here are some nutritional facts about corn:
-Prevents the formation of urinary stones.
-Strengthens your over all energy.
-The only grain that contains Vitamin A.
-Helps lower blood sugar levels.

Corn on the cob is one of my favorites cooked on an open fire. To do this, you soak the corn in water while still in its husk, about 5 to 6 hours. Then you put it over the fire on a grate or other cooking devise. I have one of those tri-pods that sits over the fire. Depending on how hot your fire is, it will take anywhere from 20 to 40 minutes until the corn is done. Once done remove the husk and enjoy the smoky, wonderful, sweet taste. For something different try spreading a little ume plum paste over the corn.meal.

August -Sweet Tea

When it is hot outside, a nice mellow sweet tea can refresh and energize our bodies. Using fruits and sweet vegetables, we can make a nutrient dense, tasty tea that will hydrate you and can help keep you cool when it is hot outside. All to often we reach for overly sweet drinks, especially in the hot summer months. However this is not the best choice for our bodies. Overly sweet drinks, can dehydrate our bodies and sugary drinks are the worse culprits of dehydration. Dehydration can feel very uncomfortable with symptoms ranging from light headiness, muscle cramps and even passing out.

A fruit and vegetable tea contains some of the vitamins of the ingredient used to make the tea. Plus the essence of the nutrition that is found in the ingredients. The peaches have a high vitamin C content, beta carotenes, and antioxidants. Corn has vitamin A and potassium. And the onion has anti-inflammatory properties. All of these vitamins and nutrients are found in this tea.

It is very important to use only organic ingredients in tea recipes. Teas made with fruits and vegetables concentrate the flavors as it simmers. If you use convention ingredients, they are sprayed with chemicals, which have a bitter taste. That bitter taste is then concentrated in the tea. The overall flavor of the tea should be sweet from all the fruit and vegetables, not bitter from chemicals.

September - Millet

Creamy, nutty, and slightly sweet, millet is the signature whole grain for this time of year. Known for feeding and nurturing your spleen, pancreas, and stomach, it is considered an anti-stress grain. Millet has the highest amino acid protein profile and highest iron content. It is a gluten-free grain and contains B vitamins, also rich in phosphorus. Millet is the easiest whole grain to digest and is alkalizing to the body. When cooking with millet, it will cook up creamy. Look for millet in the bulk section or pre-package section of your local health store.

Slightly sweet vegetables make the best stew for the Late Summer time of year. Parsnips are similar to carrots in shape, but have their own unique flavor and contain high amount of vitamin C and folate. Turnips have a great color combo, purple and white that helps create a colorful stew. Turnips contain vitamin E and other antioxidants plus they are in the cabbage family and contain anti cancer properties. Carrots are high in vitamin A which is excellent for your eyes, and an excellent source of potassium.

October - Apples

October is apple season! This delicious fruit is grown local here in Michigan and makes fantastic desserts. Apples come in a variety of colors, all are high in antioxidants and the green apples are known for their quercetin antioxidants, which helps promote a healthy heart. Apples are also known for their pectin, which is a natural thickening agents and very high in fiber.
Baked Peanut Butter Apples with Chocolate


They contain malic acid to help keep your teeth white and shiny, plus contain potassium to help regulate blood pressure. Being enriched with anti-inflammatory, anti-mutagenic, anti-proliferative qualities and flavonoids, apples have the potential to lower the chance of pancreatic cancer. According to experts, regular consumption of apples can also prevent your body from mammary tumors. The oligosaccharides found in apple are said to kill colon cancer cells. It really sounds like, eating an apple a day will keep the doctor away.

November - Parsnips & Squash

Dishes that feature parsnips and winter squash are perfect for this time of year and make great side dishes for your holiday dinner. Parsnips are one vegetable that does not get enough attention but definitely should especially for holiday dishes. They have a unique, sweet flavor that adds that extra delicious kick to your dish. Best known for being a heart healthy food, parsnips are high in potassium which may act as a vasodilator as well as reduce blood pressure and stress on the heart.

December - Beans & Squash

Butternut squash is high in vitamin C and A, iron, potassium, calcium, zinc, and many B vitamins. Eating squash can help improve eyesight, good for your skin, help keep bones strong, help reduce inflammation and help boost your immune system. The natural sweet taste of the butternut squash imparts tremendous flavor into the baked beans.


Pinto beans have a wonderful flavor that makes great baked beans, plus their health benefits are many. High in zinc, potassium, calcium, iron, several B vitamins, and protein. The pinto bean is great for your heart, your kidneys, liver, circulatory system, brain, and can help stabilize blood sugar. Also high in antioxidants which protects your cells from damage from free radicals. Beans have been studied to show their anti-cancer properties. They contain the photochemical diosgenin which has been shown to stop cancer cells from multiplying. Plus isoflavones that can prevent certain cancers and heart disease.

 

© 2009-2025 MacroVal

Home    Cookbooks    Cooking Classes      Counseling    Personal Chef    Zoom Clas Recordings      
Radio Show  
       Webinars       Gift Certificates
What is MacroBiotics?            Val's Thoughts On....            About Val       Links
Food & Recipe of the Month     Recipe of the Month
Food of the Month Archive2009   Food of Month 2010-2012      Food of the Month 2013 
Food of the Month 2014     Food of the Month 2015    Food of the Month 2016    Food of the Month 2017
Food of the Month 2018   Food of the Month 2019    Food of the Month 2020   Food of the Month 2021
Food of the Month 2022   Food of the Month 2023