• Nori • Sushi nori • Wakame • Arame • Hiziki • Kombu, kelp • Agar agar, kanten • Nekombu • Mekabu • Dulse • Sea palm • Sea grape • Others • White sea salt • Miso, various • Shoyu • Tamari • Ponzu sauce • Umeboshi • Mirin • Ginger • Lemon • Garlic • Local herbs • Others cold pressed, unrefined • Sesame oil • Toasted sesame oil • Sunflower oil • Corn germ oil • Olive oil • Others • Brown rice vinegar • Sweet rice vinegar • Umeboshi vinegar • Apple vinegar • Others Tree Fruits • Apple • Apricot • Pear • Peach • Plum • Cherry • Lemon • Tangerine • Lime • Orange • Grape Ground Fruits • Cantaloupe • Watermelon • Other melons • Strawberry • Blueberry • Blackberry • Raspberry • Cranberry • Mulberry • Gojiberry • Other berries • Rice malt syrup • Rice malt • Barley malt • Rice amazake • Millet amazake • Oat amazake • Apple/pear concentrate • Maple syrup C / D grade • Mirin • Fruit juices • Dried fruits • Others Hearty • Popcorn • Mochi • Puffed grains • Rice crackers • Rice cakes • Rice balls • Sushi • Sandwiches • Falafel Sweet naturally sweetened • Pancakes • Muesli • Chestnuts • Granola • Candy • Fruit, nut & seed bars • Kanten • Cakes • Pies • Cookies • Pastries • Others • Pressed salad • Bean salad • Grain salad • Sea vegetable salad • Leafy greens salad • Fruit salad • Boiled salad • Grated carrot salad • Others • Olives • Sauerkraut • Salt water pickle • Shoyu pickle • Umeboshi • Miso pickle • Ginger pickle • Shiso pickle • Cucumber pickle • Takuan pickle • Nuka pickle, rice bran • Others • Gomashio, sesame salt • Sea vegetable powder • Wasabi • Horseradish • Others WHOLE CEREAL PRODUCTS Pastas • Spaghetti • Penne • Macaroni • Vermicelli • Spirelli • Tagliatelle • Others Noodles • Udon • Somen • Ramen • Soba • Cha Soba • Jinenjo Soba • Mugwort Soba • Rice noodles • Bean noodles • Others Bread • Sourdough whole wheat • Rye bread • Chapatti • Pita • Naan • Paratha • Puri • Others Soft Flour made from whole wheat flour, rye, buckwheat, corn or rice flour • Pancake • Crepe • Dumpling • Tortilla • Dosa • Others Other Cereal Products • Oatmeal • Bulgur • Couscous • Polenta • Semolina • Rice flakes • Rice chips & crackers • Seitan & Fu • Mochi • Others WHOLE CEREALS • Brown rice round • Brown rice half long • Sweet brown rice • Wild rice • Barley • Pearl barley • Millet • Sweet millet • Hato mugi • Wheat • Spelt • Kamut • Oats • Rye • Buckwheat • Corn • Jasmine rice • Basmati rice • Quinoa • Amaranth • Sorghum • Teff • Others & • Carrot • Daikon (white radish) • Black radish • Red radish • Burdock • Dried burdock • Salsify • Parsley root • Parsnip • Lotus root • Dried lotus root • Kuzu • Ginger • Horseradish • Jinenjo • Konnyaku • Sweet potato • Yam • Others ROOT VEGETABLES • Onion • Scallion • Pumpkin • Squash • Cauliflower • Turnip • Fennel bulb • Rutabaga • Red cabbage • White cabbage • Brussels sprouts • Round radish • Kohlrabi • Zucchini • Cucumber • Others ROUND & GROUND VEGETABLES GREEN, FIBER-RICH LEAFY VEGETABLES FRESH & DRIED MUSHROOMS • Shiitake • Cepe • Chanterelle • Morel • Maitake • Local wild mushrooms • Others Beans • Red kidney beans • White beans • Chinese azuki beans • Hokkaido azuki beans • Hokkaido black beans • Yellow soybeans • Black soybeans • Brown beans • Turtle beans • Cannellini beans • Fava beans • Lima (Butter) beans • Navy beans • Small red beans • Mung beans • Local beans • Others Peas • Chickpeas • Black chickpeas • Green peas • Split peas • Black-eyed peas • Local peas Lentils • Green lentils Du Puy • Brown lentils • Black lentils • Local lentils • Other legumes Bean Products • Tofu • Dried tofu • Tempeh • Natto • Miso • Shoyu • Tamari • Yuba • Okara • Humus • Tofu spreads • Others Fresh Beans & Peas • Green beans • Broad beans • Green peas • Sugar snaps • Snow peas • Others BEANS, PEAS & LENTILS SNACKS & DESSERTS without eggs, sugar, honey, dairy NATURAL SWEETENERS LOCAL FRUITS FISH & SEAFOOD wild / organically cultivated / white meat VINEGARS natural, non-sugar based OILS SEASONINGS SEA VEGETABLES FRESH & PRESSED SALADS CONDIMENTS LIGHT SALT-BASED PICKLES NATURAL DRINKS • Cod • Haddock • Halibut • Turbot • Seabass • Trout • Red Snapper • Squid • Scallops • Mussels • Oysters • Others • Spring water • Bancha twig tea, kukicha • Bancha leaf tea, hojicha • Green tea, sencha • Roasted brown rice tea, genmai cha • Apple juice • Apple cider • Grape juice • Other local fruit juices • Carrot juice • Celery juice • Sweet vegetable juice • Other vegetable juices • Hato mugi tea • Mu tea • Soymilk, from boiled soy beans such as Bonsoy • Grain coffee • Chamomile tea • Red bush tea • Verbena tea • Other herbal teas • Natural beer & wine • Brown rice sake • Others • Toasted seeds • Pesto • Tekka • Mustard • Shiso powder • Broccoli • Chinese broccoli • Leek * • Green onion * • Chives * • Scallion * • Parsley * • Kale • Collards • Green cabbage • Chinese cabbage • Pointed cabbage • Savoy cabbage • Watercress * • Mustard green • Bok choy • Pak choy • Choy sam • Daikon tops • Carrot tops • Chicory • Celery stalks • Lettuce • Swiss chard • Rucola • Wild spinach • Endive • Alfalfa sprouts * • Daikon sprouts * • Bean sprouts • Others * Also to be used as garnish & Fruit Products • Apple compote • Pear compote • Apple/pear butter • Marmelades, without sugar • Fruit juices • Apple vinegar • Others Seeds • Brown sesame seeds • Black sesame seeds • Pumpkin seeds • Sunflower seeds • Pine tree seeds • Lin seeds • Lotus seeds • Poppy seeds • Watermelon seeds • Others SEEDS & NUTS Nuts • Almond • Walnut • Chestnut • Pecan • Peanut • Hickory • Pistachio • Hazelnut • Cashew • Others Design & Copyright Adelbert Nelissen © 2009 The Kushi Institute of Europe Dried Fruits • Apple • Apricot • Peach • Raisin • Currant • Date • Others Seed & Nut Products • Various seed & nut oils • Roasted seeds & nuts • Almond butter • Peanut butter • Tahin • Others IDEAL FOOD PATTERN FOR HUMANITY © AVOID OR LIMIT Meat & Poultry • Beef • Pork • Lamb • Veal • Chicken • Turkey • Eggs Fatty Red- or Blue-Meat Fish • Tuna • Salmon • Shrimp • Lobster Salt • Refined kitchen salt • Stone salt • Grey sea salt Dairy • Milk • Cheese • Butter • Cream • Ice cream • Yoghurt Plant Fat Products • Margarine • Coconut Fat & Oil • Palm Fat & Oil Simple & Refined Sugars • Sugar, white or brown • Chocolate • Molasses • Refined corn syrup • Honey • Stevia • Agave syrup • Sugar-based vinegar & vinaigrette Artificial Sweeteners • Maltitol • Splenda, isotol • Aspartame, sorbitol • MSG, mono sodium glutamate, vei tsin, ajinomoto Refined or Highly Processed Grain Products • White bread • White flour • Yeasted bread • Pizza • White rice • Refined noodles Nightshade Products • Tomato • Potato • Pepper • Eggplant • Patatoes, • Chips & french fries Tropical or Subtropical Food unless you live in a hot climate • Banana • Mango • Pineapple • Fig • Date • Avocado • Papaya • Hot, aromatic herbs & spices Highly Processed Soy Products • Soymilk, from highly processed soy flour • Soy hot dogs • Soy cheese • Soy yogurt • Soy margarine • Soy ice cream Strong Stimulants • Coffee • Black tea Water • High mineral water • Distilled water • Carbonated water Alcohol • Wine with sugar • Rum, liquors • Whiskey, gin, vodka Additives • Yeast or yeasted foods • Artificial colours • Artificial flavours • Artificial preservatives Artificially Grown or Processed Food • Chemicalized food • Pasteurized food • Sterilized food • Irradiated food • GMO food • Frozen processed food Supplements • Vitamins • Minerals • Enzymes • Probiotics Drugs Vary proportions and cooking styles according to your personal needs WAY OF EATING SUGGESTIONS 1. Eat a variety of fresh foods according to the suggestions of the Ideal Food Pattern 2. Eat 2-3 meals daily at regular times with whole grains as the center of each meal 3. Give thanks at the meal and eat as quietly as possible in a straight and relaxed posture 4. Enjoy as much food as you like as long as you chew well 5. Drink when you are thirsty 6. Chew your food well, at least 25 times for each mouthful 7. Avoid or limit the intake of cold food and ice drinks 8. Avoid or limit electric cooked or microwaved food 9. Avoid eating at least 3 hours before sleeping WAY OF LIFE SUGGESTIONS 1. Walk 30 minutes a day in all kinds of weather 2. Wear cotton, linen, or plant quality clothing next to the skin 3. Scrub your body daily for good blood and lymph circulation 4. Avoid long baths and showers because of mineral loss 5. Avoid chemical cosmetics and products 6. Minimize the use of computer, TV, cell phone, and other artificial electromagnetic radiation 7. Keep your life simple and maintain a positive attitude towards everyone and everything 8. Be active, order your life and clean your house 9. Explore your expression skills: singing, painting, dancing Short & crispy 10 seconds to 3 minutes • Blanching • Quick sautéing • Steaming • Wok style, sauté • Tempura or deep-fry Longer cooking styles 10 to 20 minutes • Stewing • Long sautéing • Pressure cooking • Baking • Broiling VEGETABLE COOKING STYLES Based on the most updated scientific & macrobiotic insights and experiences For a 4-season climate, preferably organically grown & naturally processed Would you like an extra copy of this poster? Size 46 cm x 46 cm. For family, friends, collegues and students? Order at [email protected] For a happy & healthy life! For a peaceful & sustainable world!