In this introductory masterclass, participants will learn the foundations of macrobiotic cooking by
preparing three simple, nourishing dishes that can easily become part of their daily lives.

The focus is not only on recipes, but on understanding the principles behind macrobiotic
cooking, using whole foods, seasonal ingredients, and mindful preparation to support balance,
vitality, and overall well-being.

During the class, I will share practical cooking techniques, nutritional benefits of each ingredient,
and tips for creating healthy meals at home with confidence.

Menu
● Traditional Brown Rice
● Classic Miso Soup
● Kinpira Vegetables (Carrot & Burdock or Carrot if burdock is unavailable)
● +++Bonus+++ Medicinal ume sho kudzu remedy
Participants will leave with recipes, cooking techniques, and a better understanding of how
simple meals can support long-term health.

Shopping List
Per Household (2–3 servings)
Brown Rice
● 1 cup short or medium grain brown rice organic preferable
● 2 cups water
● 1 pinch sea salt (optional), kombu

Miso Soup
● 4 cups water
● 1 piece kombu (about 3–4 inches) stamp size
● 1⁄4 Daikon radish
● 1⁄2 cup diced onion
● 1 medium carrot, sliced into thin half-moons
● 2 tablespoons mellow white, brown miso paste, barley miso
● 2 green onions, finely sliced
● Optional: 1⁄2 block organic firm tofu, diced
● Wakame 1tbs dry

Kinpira
● 2 medium carrots
● 1 medium burdock root (gobo)
(If unavailable, use all carrots or add parsnip.) Niijya, Marukai, Don Quiote
● 1 tablespoon toasted sesame oil
● 1 tablespoon tamari or naturally brewed soy sauce, Nama Shoyu
● 1 teaspoon mirin (optional)
● 1 tablespoon water
● 1 teaspoon toasted sesame seeds for garnish

Pantry Items
Participants should have available:
● Sea salt
● Tamari or naturally brewed soy sauce, Nama Shoyu
● Toasted sesame oil
● Miso paste
● Kombu
● Sesame seeds
● Wakame

Kitchen Equipment
● Medium pot for rice (Stainless Steel ideal, Pressure cooker okay, preferable in winter)
● Medium saucepan for soup
● Frying pan or sauté pan
● Cutting board
● Sharp chef’s knife
● Wooden spoon or spatula
● Measuring cups
● Measuring spoons
● Small bowl for dissolving miso
● Fine mesh strainer or ladle

What Participants Will Learn
● The basic philosophy of macrobiotic cooking
● How to cook perfect brown rice
● How to prepare traditional miso soup without boiling the miso
● Knife skills for vegetables
● The importance of fermented foods
● The role of whole grains in daily meals
● Simple methods for creating balanced, nourishing meals at home
● Practical tips for shopping, pantry organization, and ingredient substitutions

Class Duration
Approximately 90 minutes, including time for questions and discussion.
By the end of the class, participants will have prepared a complete macrobiotic meal and gained
the confidence to recreate it at home using simple, wholesome ingredients.

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