Followers of macrobiotics believe that food and food quality affect health, well-being, and happiness. They maintain it is beneficial to choose foods that are less processed and locally, organically grown and to use more traditional methods of cooking foods.

Cereals, especially rice, are seen as being naturally balanced in terms of yin and yang and make up the main part of the diet. Foods that are either extremely yin (sweet) in nature or extremely yang (salty) in nature are eaten very rarely, if at all.


(Serves 5)

  • 2 ½ >cups cooked or canned black soybeans, drained
  • 1 teaspoon minced, peeled fresh ginger
  • 1 Tablespoon shredded fresh basil
  • 2 teaspoons minced fresh oregano
  • 3 Tablespoons fresh lemon juice
  • 2 Tablespoons fresh chopped parsley (for garnish)

Heat beans and ginger gently in a pot over medium heat. Add basil, oregano, and lemon juice. Mix and simmer for 1 minute. Remove from heat, place in a serving bowl, and garnish with parsley. Serve with steamed brown rice.

Total calories per serving: 94 Fat: 2 grams
Carbohydrates: 10 grams Protein: 9 grams
Sodium: 1 milligram Fiber: 5 grams


Dean Ornish, MD, formulated a diet for reversing heart disease and, as an additional benefit, for losing weight. The Ornish diet is generally vegetarian and does allow some egg whites, but most Ornish-style recipes are vegan. The emphasis is on lowfat foods that are filling yet high in fiber with the calorie breakdown being 10 percent fat, 20 percent protein, and 70 percent carbohydrates, especially complex carbohydrates.


(Serves 12)

  • 3 pounds (approximately 7 cups) cauliflower or broccoli florets or sliced summer squash
  • 2 cups water
  • ¾ cup prepared mustard
  • ½ cup maple syrup
  • 2 teaspoons fresh lemon zest
  • 1 Tablespoon cornstarch, if needed
  • 2 Tablespoons water, if needed

Preheat grill. Grill cauliflower, broccoli, or squash lightly, turning once. Set aside.

To prepare sauce, heat water in a small pot until simmering. Stir in mustard and maple syrup. Heat and stir until slightly thickened. Stir in zest. If sauce is not as thick as desired, combine cornstarch and water and stir into sauce. Allow sauce to simmer, stirring, until thickened.

When sauce is thick, arrange vegetables on a serving platter, drizzle with sauce, and serve.

Total calories per serving: 82 Fat: 2 grams
Carbohydrates: 16 grams Protein: 3 grams
Sodium: 403 milligrams Fiber: 3 grams


The McDougall diet provides the structure of a lowfat, starch-based diet that promotes a broad range of health benefits. These include weight loss and the reversal of serious health conditions, such as heart disease, without the use of drugs. The McDougall diet focuses on adopting a dietary regimen and lifestyle that encourages human beings' natural tendencies to be healthy. The program is based on proper foods, moderate exercise, adequate sunshine, clean air and water, and surroundings that promote psychological wellbeing.

VEGETARIAN JOURNAL Issue Three 2007 < previous next >