Wholesome Food for Wholesome Children

It's Autumn, or Fall as the Americans call it! Fruit and nuts and leaves indeed fall on to the Earth!


We fall back to bed if we try to get up! Why is that?


We need mellowing, we need to slow down and relax more but instead we carry on full speed- non stop: work, family, study, new courses, shopping, organizing, planning Christmas...do I need to go on?




What is going on at this time of the year?




Read this post especially prepared for the people who attended my nutrition talk, read on up until the very end of this post for some wholesome recipes for your babies. Also read on, scroll down to older posts up to last week's dates. I am basically re-writing my notes adding recipes and more simplified notes for you to 'digest'!
Put the kettle on and make some green tea (mine is a Kukicha!)...happy reading!

One of the most important areas of macrobiotic science is the division of life into five elements:
fire, earth, metal, water, and wood.


 Each of those elements has a corresponding season, with its attributes and foods. What follows is a basic summary of how the elements translate into our Western calendar, and how to make food choices that are particularly nourishing for our bodies during any time of year.

Of course it is not as clear cut as that; we must understand that we can have more than one element in one season as seasons are long and change gradually!

GOODBYE SUMMER- HELLO AUTUMN!


We are in Early October, just a week or two after the Equinox...we don't abruptly say goodbye to Summer!
It is a gradual transition, yes cooler nights but still quite warmish lunchtimes!


we should then think about what dishes to have for breakfast/lunch and dinner!
I wouldn't have a salad at dinner time now! It would be too cooling!

 September and early October is transition of the extroverted yang of the hot summer season to the more subtle, inward and cooling yin of Autumn and Winter. It is a time of contemplation, harmony, stillness and being grounded. To meditate on where you are at in the middle of the year and decide which direction you wish to take it.

The Earth element is the central element that is the foundation and harmonizes the rest of the four elements. The organs in the body tied to the Earth element are the Spleen and Stomach and not only the actual organs, but the energetic pathways they govern on the body. When we tonify the Earth element we are encouraging the body's immune system function as well as digestion and assimilation. Very important jobs to maintain health on a daily basis.

There are two aspects of constitutional qi or energy that are represented in the body. The one you are born with, your jing or essence that you can consider your DNA or gifts from your parents. The other is the food, drink and air you breathe everyday, which determines how you maintain the health and vitality you were born with.

The Earth element is tied to the daily maintenance of health, constitution and handling everyday stressors. When we have imbalances in our energy level, appetite, digestion and elimination and even women's health issues we can often find the imbalance stemming from the Earth energy within the body. And not just physical imbalances can accomplish this, the more subtle stressors like worry and emotional strain can take a toll on the body and be the root of an Earth element imbalance.

Earth element is tied to sweet taste and the colour yellow.

 When a person is feeling weak, tired or angry, sweet foods are the best pick me up to improve one's outlook as well as physical well being. However, when onecraves sweets everyday or constantly, that represents a disharmony within the Earth element. Potentially more on the emotional and spiritual aspect of having excess, chronic worry and not feeling grounded and with a strong foundation in one's life.

To be in tune with late Summer- early Autumn season, one should consider foods that are harmonizing and grounding in nature. They would be slightly sweet, potentially rounded in shape and golden or yellow in color. Examples are millet, corn, carrots, cabbage, soybeans, garbanzo beans, peas, sweet potatoes, chestnuts, yams, tofu, sweet rice, amaranth, apricots, cantaloupe, squash and potatoes. Simple preparation for food is recommended, not too much seasoning for a more mild flavor. A good time for soups, casseroles and rice dishes with several ingredients to choose from.

This has also been known as the time for purification or detox with a short, light fast honored in many cultures. But that isn't for everyone and should not be undertaken without easing into a fast of one day at a time and then adding a day to build up to a desired time. The body exudes a lot of energy digesting food and when one does a fast it halts the body's focus on digestion. This increases the opportunity for healing, taking care of things it didn't have time to focus on before and has the added benefit to give mental clarity to one's life.

Despite our eagerness for Autumn to come soon,this time of the year is a great opportunity for contemplation and rejuvenation. May you find your inner peace and enjoy the moment.

Autumn is Metal:

During Autumn a downward shift occurs; the light lessens, days grow shorter, and energy descends back into the earth for the dormant cycle. Leaves fall from the trees, the last fruits ripen, and life energy contracts. We move into a place of profound stillness, just as Persephone retreated to the underworld at the end of harvest. Grief is the emotion most frequently associated with the lung/metal element, but on a spiritual level, metal is also associated with the deep, visceral knowing of the body that comes with stillness and deep listening. The color of the metal element is white, its flavor is spicy or volatile, and the associated organs are lung and large intestine. The hours for lungs are 3 to 5 a.m.; large intestine is 5 to 7 a.m.

Foods that enhance the metal element:

Grain: White, brown, and sweet rice, mochi

Vegetables: Brussels sprouts, cauliflower, cabbage, Chinese cabbage, celery, daikon radish, onions, parsnips, watercress, mustard and turnip greens, turnips, garlic, cucumber, leeks

Beans and Pulses: white beans

Fruits: Banana, pear, apples

Fish: Bass, snapper, cod, haddock, herring.

Foods that enhance the metal element: Grain: White, brown, and sweet rice, mochi Vegetables: cauliflower, cabbage, Chinese cabbage, celery, daikon radish, onions, watercress, mustard and turnip greens, turnips, garlic, cucumber, leeks Beans and Pulses: white beans Fruits: Pear, apples Fish: cod, haddock, herring, flounder, halibut Herbs and Seasonings: dill, fennel, thyme, ginger root, horseradish, cinnamon, cayenne, basil, and rosemary Autumn is a time when many people experience respiratory issues, whether allergies, bronchitis, or the first cold of the season. All of the vegetables, fruits and herbs listed above help strengthen the lungs, move mucus out of the body, and cleanse the digestive tract. Many people do not particularly enjoy cabbages, turnips, and pungent greens like watercress and mustard, so what to do? Try pairing these lesser-loved vegetables with others you do enjoy. The sweetness of winter squash, beets or yams complements the pungent/bitter quality of autumn veggies nicely. Rice, mochi, white beans and the fish listed above are all mild and somewhat sweet, and are therefore good complements to them as well. Cooking style for Autumn With the seasonal change from late summer to autumn, we tend towards heartier and richer dishes. A little more sea salt and oil, which warms the body, is used, along with fewer raw foods. Salads are lightly boiled, and vegetables are cut into larger chunks for longer cooking. Rice, which is harvested around this time, is the most suitable grain. Stews, deep-fried vegetables, soups, and longer sauteeing dishes are all ideal ways to get in tune with the season.

What your dish should look like!


A balanced meal is not just how much carbo/proteins/fats/minerals, etc...should your dish contain: it also needs to be balanced in texture, taste, colour.
The smell of the food is what hits us first, the second thing is what it looks like- then taste like.
Cooking is an art! Have a visual picture of what the end product is going to look like. Cook according to what you or the person receiving and eating the food fancies.
I myself like a sweet-mellow and warm creamy taste around this time of the year, sometimes mixed with something bitter to contrast and pungent and sour and crunchy.




Some recipes for Autumn:

Miso is a salty fermented soybean paste that is aged anywhere from 6 months to more than 2 years. Always buy unpasteurized miso, as it is a live food, and should never be boiled. I generally recommend light or red miso, which are milder and less salty than the darker varieties. Light miso is best for warm weather, and the red is a good pick for moderate climates or year round use. Miso helps create and maintain an alkaline condition in the body, which is key to disease resistance and prevention. If you don�t have time to soak the wakame, stir a teaspoon of miso paste into hot water for an excellent pick-me-up.

Cook Time: 15 minutes

Total Time: 15 minutes

Ingredients:

• 4 cups vegetable stock or spring water
• 1 (6-8 inch) piece dried wakame seaweed
• 1/2 cup diced firm tofu
• 2-3 tablespoons red or light miso paste, according to taste
• 2 tablespoons finely chopped herb like parsley or a little spring onion

Preparation:

Bring wakame and stock to a boil; reduce heat to simmer and cook 10 minutes.

Remove wakame, chop fine, and return to stock. Add tofu.

Dissolve miso paste in a ladleful of broth, and stir back into the soup. Remove from heat./p]

Ladle soup into bowls and garnish with the herb of your choice.

I sometimes add a carrot sliced thinly and some cauliflower or cabbage, basically a few vegetables of my choice ( or what I have in the fridge!)

What does Macrobiotic mean and how do I get started?

The word macrobiotic comes from the Greek macro, meaning large or long, and bios, or life. Macrobiotics is a lifestyle and dietary philosophy that promotes health, longevity and healing, through a largely plant-based diet. While at its most developed, it is a complex science involving diagnosis, lifestyle and nutrition, the average person can fairly easily adapt the basic principles into a busy 21st century lifestyle.

Traditional macrobiotics has its origins in a Japanese viewpoint using native ingredients, but we can apply the same concepts to a more modern, western approach.

This is a global perspective on macrobiotics. It is important to recognize that each culture in the world, whether rooted in Latin American, European, African or Asian traditons, has its own version of this philosophy.

Buy Local and In Season

Today “local” means grown within 500 miles of where you live; the idea being that you will be eating foods natural to your environment, and vital nutrients will not have aged out of your food by the time it reaches your table. Here in New York we see food shipped in from New Zealand, Chile, Israel and elsewhere. Many of these foods were picked before ripening and kept in cold storage for weeks. A far better option is to frequent the local greenmarkets in your area, where regionally grown produce is sold.

During the active growing season, buy from your local farmer’s markets, and during colder or transitional months consume more of the hardier fruits and vegetables (also local), which have longer shelf lives (apples, winter squash, onions, root veggies, etc).

Buy Organic or Minimally Treated Foods and Produce

This practice drastically reduces the presence of pesticides, hormones, dyes and other toxins in your food.

Whole Grains

These should make up 40-60% of the diet, as is true of most traditional cultures in the world. Grains include brown rice, millet, corn, oats, barley, amaranth, teff, quinoa, buckwheat and more. Grains are eaten in an unrefined state.

Vegetables

Veggies make up 20-30% of the diet, or about ¼ to 1/3 of a plate of food. Vegetables for a temperate climate include leafy greens, root vegetables, sweet, round, and ground vegetables, crucifers, and others. Amongst them we see lettuces, kale, collards, arugula, chicory, parsnips, carrots, rutabagas, turnips, radish, onions, garlic, leeks, sweet potatoes, all manner of squashes, cabbage, broccoli, cauliflower and more. Nightshade vegetables (potatoes, eggplant, tomato and peppers) are not used because they are considered to have inflammatory compounds.

Beans and Sea Vegetables

These foods should be 5-10% of the diet, or a small portion. A serving of beans is about ½ cup, while a serving of sea vegetables is about 2 tablespoons. Beans and bean products, as well as pulses, such as adzuki, black, kidney, great northern, chickpeas, edamame, tofu, tempeh, split peas and lentils all provide high quality plant protein. Sea vegetables (arame, kombu, hijiki, dulse, nori) provide exceptional, high quality minerals.

Soups

Soups are consumed daily in traditional macrobiotic diets and are a wonderful, flexible way to incorporate any or all of the above-mentioned foods. They can be as simple as Traditional Miso broth with Tofu and Scallions or as full bodied as White Fish Soup with Lotus Root Soba, Ginger and Lemongrass.

Condiments and Seasonings

These are varied and include fresh herbs as well as pickles, and dry or bottled seasoning, covered in Stocking Your Pantry.

Other Foods

Fruits in season, fish and seafood (especially smaller white fish), nuts, seeds, andunrefined sweets are consumed in moderation and not necessarily on a daily basis.

Chew, Chew, and Chew Some More

Carefully chewing our food serves dual purposes: the enzymes released by our saliva help digest the food, and prevent heartburn; and thorough chewing makes us less likely to overeat.

Bless Your Food

Take the time to set your table, and make eating a ritual. Sit down, slow down, and be present to the act of nourishing your body.

Recipe for a breastfeeding mum:

Ten Tips for Happy Breastfeeding
by Melanie Waxman

1. When it comes to breastfeeding, the most important thing you can do for yourself and your baby is to REST.
Resting allows for your body to produce nourishing breast milk. Often we feel a huge surge of energy after our baby is born. However, this energy is created to help the contraction of the uterus and to re-gain inner strength and vitality. If you use up your energy by rushing around, you will have little left for you or your baby. If you are tired, your baby will be fussy and demanding. Rest as much as you can for the first six weeks. I stayed in bed for two weeks after each baby. I know this made a huge difference to how I felt on all levels, emotionally, physically and mentally. I also had plenty of milk and my babies were able to adjust to life on earth in a calm, peaceful manner.

2. Stress and worry can also cause your milk to dry up or become acidic.
If your milk is acidic, it can give your baby colic and make him difficult. If you are stressed and tired, your milk becomes thinner and less satisfying for your baby. Make sure you take time to relax, sit or walk outside in nature. The freshness of trees, grass and flowers actually help you to feel uplifted and are a great stress relief. If you are worrying about your baby, make sure to contact other mothers for support.

3. Many women suffer from sore nipples when they first start breastfeeding.
Watch your diet and avoid eating salty, oily or hard, dry baked foods such as chips, cookies or toast. The juice of finely grated carrot is very helpful for soothing painful nipples. Rub a little over the them before nursing. I only experienced sore nipples with one child and it was extremely painful. I found that using a small amount of almond oil after the baby has nursed made a difference. Rubbing a little breast milk around the nipples can also help relieve soreness.

Make an effort to toughen up your nipples before you have the baby by rubbing them briskly with a dry, coarse towel and then softening the area with a little almond oil. Another good idea is to change the position in which you nurse at every feeding. This puts the pressure of the baby's gums on a different spot each time. Try to nurse more often, but for shorter lengths of time. If you go longer between feedings, the baby will be hungrier and nurse too hard and make your breasts even sorer.

4. When nursing at night, burp the baby well otherwise, he will wake up again quickly.Keep him well wrapped so he won't notice the temperature change when you put him back in his crib. Often the breasts leak at the early stages of breastfeeding. Place a towel on your side of the bed to prevent staining. I used to wear a bra to bed during the early months because it felt more comfortable. Some women like to drape a cotton cloth over their breasts instead. Breastfeed babies are all different, some sleep through the night at an early age and many continue to nurse through the night for a few months. It will be easier for your baby to get on a routine if you have a routine in your daily life.

5. Certain foods help to make your milk rich and nourishing.
However, eating oily/greasy foods can make your milk too rich and effect your baby's digestion causing him to spit up often Mochi,, which is made from pounded, sweet brown rice, is very good for producing nourishing milk. Mochi is purchased in cake form and can be fried, steamed or added to soup. Mild miso soup with tofu, onions, shiitake and lots of greens is also beneficial. Creamy soups made from sweet vegetables such as onions, carrots, squash or sweet potato are very nourishing too. A wide variety of organic, natural foods are recommended during breastfeeding. Use fresh vegetables, whole grains, beans, sea vegetables, fish and fruit.

Although I don't advocate drinking alcohol while breastfeeding, Guinness has been used traditionally to help bring in the milk. Sometimes it can take a few days for the first milk to come in and mothers often become very anxious which delays the process further. Guinness is very high in nutrition especially iron and a small glass can work wonders in relaxing the mother and providing the necessary ingredients to get your milk flowing. Drink one glassful everyday for three days. Some babies have digestive systems that are not fully mature, and spicy and gassy foods like onions, cabbage, broccoli or beans MIGHT make them fussy. Try eating different foods, one at a time, to see how your baby reacts to them. If something really makes him fussy and uncomfortable, don't eat it for a couple of weeks. As his digestive system matures, he can handle much more.

6. Many women suffer from engorged breasts when their milk first comes in.
This can be very uncomfortable and is quickly relieved as the baby nurses. Try to nurse every two hours to help relieve the discomfort. A warm shower can help too. An old remedy that works very well is lining your bra with cold cabbage leaves. Remove the central stem and cut a hole for your nipples. Replace the cabbage when it becomes warm. Sometimes women experience plugged ducts or breast infections. In both cases make sure you rest well and drink plenty of fluids. Nurse on the infected side first. Apply a compress made from rinsed and soaked 'Kombu' sea vegetable. Place a strip of kombu over the infected breast for about one hour. Remove and place crushed, cold. leafy greens such as kale on the breast for a few hours. Repeat if necessary. Eating large pieces of daikon (white radish) which have been steamed until soft are extremely helpful in easing all breast problems. Eat them on a regular basis.

7. Breastfeeding is such a special relationship with your baby and demonstrates a clear message of love, warmth, safety and reassurance to your newborn.
However, it is important to take care of your body too. It is also easy to experience tension in your upper back, shoulders and neck. Make sure you take time to stretch even if it is for a few minutes after nursing. Simple stretching will help your posture and ease away stiffness or sore muscles. Use pillows for support when nursing to prevent excessive strain on your back. A daily walk will help to keep your body in good shape and stress free. Regular massage after you have a baby is also beneficial.

8. Wear pure cotton next to your skin especially when nursing.
Cotton carries less of a static electrical charge than other materials and when worn next to the skin, helps to neutralize imbalances in the body. Synthetics on the other hand, increase imbalances. So if you are feeling more tired or anxious, synthetics will actually make you feel worse. Cotton clothing helps you to feel re-freshed and creates a stronger resistance to illness.

By using cotton clothing, your breastmilk will be more nourishing and less acidic. Your baby will also benefit from the use of natural fibers in clothing, diapers, towels, underwear and sheets. Often when women first start to breastfeed, they experience leaking from the breasts as their milk lets down. Choose natural cotton nursing pads to help prevent staining. While nursing from one breast, press gently but firmly against the other nipple to stop it leaking. This condition improves as your milk supply aligns with the demands of your baby.

9. Many breast-fed babies suffer from mild jaundice for a few days after birth.
Place the baby in a sunny spot in your house, such as a beneath a window, for about five minutes on his front and then on his back. Remove all his clothes. Make sure the room is warm. Watch your diet and avoid excess salt, crackers, toast, cookies, dairy and animal foods. A special tea made from dried daikon radish and dried shiitake mushroom works wonders. Drink one cup a day for about 3 days. If your baby has yellowing in the eyes and appears lethargic, make sure to seek medical advice.

10. In order for your baby to establish a regular routine and begin to sleep through the night, you need to establish a regular routine in your life.
Make sure to get up and go to bed at the same time each day and to have your meals at the same time. This will make a huge difference to your baby. If you separated from the baby during the day, make sure to have an established routine when you are together.

If your baby wakes up a lot at night, you could try nursing more often when you are together and see if you can lessen the number of night time feedings. Feeding patterns do change as the baby grows older, teething, growth spurts, all kinds of things can change when she wants to eat and how much, how she is sleeping...a lot like our eating and sleeping patterns. Again, look at the total picture of what is going on with her and you. Mother and child are one. How you conduct your day will have a direct effect on how your baby behaves.

Yes but what shall I feed my baby?

From: Bless the Baby by Melanie Waxman

Grain Milk 
Pressure Cooker or Heavy Pot with
Lid-Glass Storage container with lid Stainless steel strainer

Ingredients
2 tablespoons medium grain brown rice
2 tablespoons whole barley
2 tablespoons sweet brown rice
5 cups spring water

Preparation:
Place the grains in a small bowl and cover with water.
Wash the grains to remove any dirt or dust.

Pour off the excess water. Repeat two more times.
Add the 5 cups of water to the rinsed grains.

Cover with a sushi mat and let sit for at least 3 hours.
Place the grains and water in a pressure cooker or heavy pot.

Cover witha lid. Place the cooker or pot on a medium flame.
If using a pressure cooker, bring up to pressure. Place a flamedeflector under the cooker and reduce the flame to low. Cook for about onehour. Remove from the heat and allow the pressure to come down naturally. If using a pot, bring to a boil. Place a flame deflector under the pot and reduce the flame to low. Cook for about 1 1/2 hours. Remove from the heat. The grains are now ready to make grain milk.

To make the grain milk

Place about half a cup of the soft grains and liquid in a strainer over a small bowl. Gently stir the mixture around so that the liquid goes through the strainer. This is the basic grain milk. See the ‘extras’ that can be added to the grain milk.

Storage

Place the cooked grains in a glass storage container. The soft grains can be stored in the refrigerator for about 3 days. Make sure they are cool before placing in the refrigerator.
Store the soft grains rather than the grain milk.

It will last longer. Each day take a small amount of the soft grain and heat it up in a pan. A little water may need to be added to give it a milk like consistency when strained.

Tips on Feeding Your Baby

For baby’s first feeding; make sure that the grain milk is the same consistency as breast milk.
Plan to feed the baby at the same time each day and stick to it. Lunch is probably the best time to begin.

Add another feeding time when you and your baby feel comfortable. Don’tcdespair if your baby only eats a very small amount. A few teaspoons at eachfeeding to begin with are fine.

As your baby gets used to solid foods the grain milk can get a little thicker. Don’t make it thicker too quickly because it can cause constipation. For the first few days give your baby grain milk sweetened with rice syrup or barley malt.

After the first few days begin to add the vegetables and sesame seeds. Baby’s food needs to be naturally sweet so rice syrup or barley malt should be added on a daily basis. Vegetables should also be added at every feeding. Used toasted sesame seeds at least 3 times a week.

The other suggestions can be used for variety. As your baby gets used to feeding the amount of water that is used for cooking the grains can be reduced. Reduce by half a cup every two weeks. The texture of the grain milk will get thicker too. A baby mill can then be used to give the baby mashed grains and vegetables.

Different Ways to Prepare Grain Milk

Cook the grains with a 1/2-inch strip of rinsed kombu sea vegetable. Use this every other time you prepare the soft grains. Other grains may be used such as whole oats and short grain brown rice.

Vary the grains but cook only 3 different kinds together. Grains can be cooked by themselves too. The ratio of water to grain remains the same; 6 tablespoons grain to 5 cups spring water.

One teaspoon of aduki beans may be added to the grains before cooking. Use these after the baby has been eating for a month. Cracked grains can also be given to the baby. Try oatmeal, cous cous or polenta cooked with extra water. They can be cooked on their own or a small amount added to the whole grains and cooked together. They can be strained in the same way as the grain milk.
Add the extra ingredients as you would for the grain milk. Include the cracked grains after the baby has been eating for about a month.

Extras for the Grain Milk

Add one teaspoon of rice syrup or barley malt to a small bowl of grain milk. Add one teaspoon of ground toasted sesame seeds to the soft grains before straining. Add one tablespoon of soft vegetables and their liquid to the soft grains before straining. Add one teaspoon freshly squeezed tangerine juice to a small bowl of grain milk. Add one-teaspoon apple juice to a small bowl of grain milk. Add about half a teaspoon of tahini to the soft grains before straining. This can be added when you are heating up the soft grain after storing in the fridge.

Soft Vegetables -- top^

Ingredients:

1 heaping tablespoon carrot rinsed and finely diced
1 heaping tablespoon Chinese cabbage rinsed and finely sliced
1 heaping tablespoon string beans rinsed and finely sliced

Utensils:

Small pan with lid, Glass storage container

Preparation:

Place the vegetables in sections around the pot.
Cover with water
Place a lid on the pan
Bring to boil on a medium flame. Reduce the flame to low.
Cook for about 15 to 20 minutes or until very soft.
Remove from heat and place in a small glass storage bowl
Add a tablespoon of the vegetables and liquid to the strainer with the
grain. Stir through the strainer with the soft grains.
Store the remaining vegetables in the fridge. They can be kept for one
day.

Variations for Vegetables

Many different vegetables can be used such as summer squash, winter squash, kale, watercress, onions, leeks, parsnips, turnips or peas. Broccoli, cauliflower and cabbage can be used but they can create gas for some babies.

Try cooking them on their own to start with. After the baby has been eating for at least a month, a small amount of tofu can be cooked with the vegetables.

Most babies have vegetable preferences. This is fine if they are eating a few different ones.
Vegetables can be cooked with a few drops of sesame oil.

Toasted Sesame Seeds -

Ingredients:
1/2 cup sesame seeds rinsed and placed in a strainer

Utensils:
Stainless steel frying pan
Suribachi and surikoji a special pestel and mortar with gritty lining easier to cruch and paste seeds ( you can find it from Clearspring on line or from the Japan Centre in London)
Small glass storage container with air tight lid

Preparation:
Place the pan on a medium/high flame.
Add the sesame seeds.
Toasted the seeds for about 5 minutes or until they crush easily between
the thumb and little finger.
Remember to move the seeds back and forth in the pan so that they toast
evenly.
Store the seeds in a glass container with a lid
Toasted seeds can be stored for about 2 weeks
Crush the seeds to a coarse powder before adding to the grains and
vegetables in the strainer.
Gomasio can be bought ready made but it is too salty for a baby. crush your own seeds!