MACROVegan KITCHEN

I often make my students and clients laugh when I tell them that many people think they have a kitchen because it came with the house! I jest not, health and healing does truly start in your kitchen. It is the MOST important space you occupy.

I have posted below some easy to follow guidelines on “setting up your kitchen” “an ingredients list to transition easily to a MACROVegan diet”a detailed shopping list” and some cooking videos so you can start immediately and cook with me in your own kitchen. Energy and restful sleep will come naturally with great health when we look at how healing begins in the kitchen. Even better, come and learn plant based nutrition and cook with me. It’s great fun and educational. We will then sit down, relax and savour the flavours of what we cook together. 

Setting up your kitchen

There are some essentials you need in the kitchen to make cooking easy and delicious.

THE ESSENTIALS:

  • A sharp knife – eventually a heavy Japanese vegetable knife is best
  • A stainless-steel wok, saucepans and soup pot
  • Cutting board
  • Pressure Cooker
  • Pickle Press
  • Steamer Basket

STOCK YOUR CUPBOARD WITH:

  • A variety of grains
  • A variety of beans, dried
  • Canned organic beans
  • Dried sea vegetables
  • Whole wheat bread and pastry flour
  • A variety of noodles
  • Olive, vegetable, and sesame oil
  • Shoyu, tamari, miso, sea salt
  • Umeboshi vinegar, brown rice vinegar
  • Rice mirin
  • Sweeteners: rice syrup, barley malt, maple syrup
  • Fresh tofu and dried tofu
  • Boxed silken tofu for sauces and creams
  • A variety of snacks from the health-food store

THINGS YOU MAY ALREADY HAVE IN YOUR KITCHEN:

  • Blender
  • Strainer
  • Colander
  • Slotted spoons
  • Wooden spoons
  • Mixing bowls
  • Steamer basket or bamboo steamer
  • Sushi mats
  • Chopsticks

STOCK YOUR CUPBOARD WITH:

  • Tempeh
  • Whole wheat or spelt tortillas
  • Puffed rice
  • Crispy rice for Crispy Rice Treats
  • Organic apple juice
  • Agar agar seaweed flakes
  • Kudzu
  • Frozen fruit for winter desserts
  • Dried fruit
  • Roasted seeds and nuts
  • Raw vegetables for snacking
  • Homemade or good quality store-bought dips made of tofu, beans, etc.
  • Store-bought or home-made hummus
  • All-fruit jams

MACROVegan Shopping List 

This shopping list is something to works towards, so do not be overwhelmed and feel you must rush off to the shops and buy everything today. It is, however, a good idea to start replacing items from your kitchen cupboard with all these ‘new’ delicious healthy ingredients below.

GRAINS:

  • Brown Rice
  • Millet
  • Quinoa
  • Buckwheat
  • Barley
  • Steel Cut Oats
  • Basmati Rice
  • Bulgur
  • Whole Wheat Flour
  • Rice Flour
  • Udon Noodles
  • Soba Noodles

SEA VEGETABLES:

  • Arame
  • Dulse
  • Hijiki
  • Kombu
  • Nori
  • Wakame
  • Any local fresh varieties

NUTS AND SEEDS:

  • Chia
  • Hemp
  • Pumpkin
  • Sesame
  • Sunflower Seeds
  • Walnuts
  • Almonds
  • Pecans

BEANS:

  • Chick peas
  • Black Beans
  • Adzuki Beans
  • Cannoli Beans
  • Pinto Beans
  • Red Lentils
  • Brown Lentils
  • Mung Beans
  • Kidney Beans

TEAS, EXOTICS, HERBS AND SPICES:

  • Agar-Agar
  • Almond Extract
  • Vanilla Extract
  • Balsamic Vinegar
  • Bancha Twig Tea
  • Brown Rice Vinegar
  • Dried Burdock Root
  • Dried Daikon
  • Dried Lotus Root
  • Dried Maitake Mushrooms
  • Dried Shitake Mushrooms
  • Kuzu
  • Rice Mirin
  • Selection of Dried Herbs
  • Brown Rice Vinegar
  • Umeboshi Paste
  • Umeboshi Plums
  • Umeboshi Vinegar
  • Unrefined Sea Salt

NUT BUTTERS & OILS:

  • Tahini
  • Peanut Butter
  • Almond Butter
  • Extra Virgin Olive Oil
  • Toasted Dark Sesame Oil
  • Sesame Oil

SWEETENERS:

  • Barley Malt Syrup
  • Brown Rice Syrup
  • Dried Fruit (Raisins, Figs and Prunes)
  • Maple Syrup

SOY FOODS:

  • Organic Soy Sauce
  • Tamari
  • Organic Sweet White Miso
  • Tofu
  • Tempeh
  • Brown Rice Miso or Barley Miso

Always buy organic, local and in season when possible.

Cooking with Devotion – I Cook, Therefore, I Am

Good food requires more than top-notch ingredients and creative recipes. I believe that the energy of the cook makes a huge impact on the food we eat. Cooking with love and eating with gratitude is my mantra. Cooking wakens up your senses. When we cook, we connect with nature as we feed ourselves through the elements of fire, earth, metal, water and wood that constitutes the MACROVegan Human Ecology Diet. This is the only true way to nourish ourselves from the inside out.

I offer a wide selection of classes, workshops, retreats, women’s health weekends, weekly weight loss classes and much more. Please contact me for details of availability on my sessions listed below:

CookFit with Marlene

My CookFit programme is a unique combination of MACROVegan cooking classes and Yoga sessions. CookFit will target the Oranmore and surrounding Galway population, with weekly Yoga classes followed by brunch and a cooking demonstration of how to prepare the meal being eaten.

CookFit combines two crucial aspects of healthy living in a single session. The classes will change seasonally, in terms of both the food and the ChiBall &Yoga. Currently running on Sunday mornings from 10.00a.m. to 12.00p.m. The two-hour session includes the delicious MACROVegan Dish of The Day.  One class per week 4-week bundle Cost €165 Includes Yoga Class, Cooking Class and Brunch. email me to book your session.

Book A Private Cooking Class (Five Hour Workshop)

Be Your Healthiest Ever! – Lose Weight – Reverse Disease – Feel Great!

MACROVegan Cooking Classes – Food is Our Future. Healthy food doesn’t need to be boring or tasteless. Learn to prepare beautifully presented and delicious healthy meals using fresh, natural ingredients.

Marlene is a high profiled teacher and health counsellor who has been teaching around the world for the past three decades. A graduate in plant-based nutrition, a macrobiotic cook/chef and counsellor she has spent the last decade teaching and training chefs for private clients in Spain, Portugal, Italy and Switzerland.

Along with her Californian husband Bill Tara, they created the hugely successful Macrobiotic Health Coach programme and have graduates from their course in 25 countries.  Teaching students the art and skill of macrobiotic cooking and counselling along with oriental diagnosis and human ecology is their passion.

A personal message from Marlene:

My classes are educational, fun and skill oriented.  I always look forward to welcoming students to the workshop where they all gain a wealth of knowledge and practical skills to use at home. Menu planning, creating and cooking delicious dishes daily, educational talks, home remedies and more will have you feeling renewed and vitalized.

11.00 a.m     Welcome – Kukicha Tea & MACROVegan Treat

11.15 a.m      Introduction to Wholefood-Plant Based Ingredients

11.30 a.m.     Discussion on food combining and seasonal menu planning

12.00 p.m.     Let’s Get Cooking a delicious 4-course meal with Marlene

13.30 p.m.     MACROVegan Snack

15.30p.m       Time to savour the flavours and enjoy the meal together

16.15p.m.      Departure

Recipes sheets, educational tutorials and a MACROVegan ‘gift’ included in the cost:

Costs: One to One or Two Together (i.e. family member or friend) €250 for one or €450 euro for two. email me for availability and bookings.

For Groups:

8 to 10 People – Timetable as above The Cost is €170 per person

10 to 15 People – Timetable as above – The cost is €1900 for the group

15 to 25 People – Timetable as above – The cost is €2500 for the group

For Bookings: Please contact MACROVegan directly either by email marlene@macrovegan.org or by phone +353 87 402 9106

An Invitation to Empowered Living with MACROVegan

Cut Your Weekly Food Bill By 50% Experience the Wonders of Healthy Living and Veganism with our 4 Weeks to Vegan Course running on 4 consecutive Saturdays from 11.00a.m. to 3.00p.m.

FOUR WEEKS TO VEGAN

One of the biggest challenges that people face in changing to a healthy way of eating is simply knowing what to eat, and how to make delicious meals for themselves and their families. Four Weeks to Vegan is the solution. This course features a weekly rotation of Saturday classes, each focused on a basic element of cooking. Students will learn 7 Breakfasts, 7 Lunches, 7 Dinners and 7 Desserts. At the end of four weeks, they have experienced the preparation of twenty-eight dishes that they can use to start a new way of eating.

Ireland is set to embrace a whole new world of healthy living at our MACROVegan Centre. This is the first-ever Vegan Educational Centre based in Oranmore. Co. Galway. Each module of this course will cover plant-based nutrition, food combining and menu planning.

We want to educate our students and clients in the ways that a Vegan diet can not only be nutritionally superior but benefit in the prevention and even reversal of many diseases. Courses runing continuosly. Email me for availability and bookings.

Your physical, mental and emotional well-being will benefit from adopting a vegan lifestyle.  As world-class professionals, Bill and Marlene draw on science, common sense and ancient wisdom to provide you with practical solutions to living the MACROVegan way.

We love to empower people to proudly identify with being vegan and unashamedly eliminate animal products from their lives. We suggest that we should be placing greater focus on the “why” of veganism  (ending cruelty towards animals),  place more emphasis on encouraging others to end all harm done to other animals  (not reducing meat intake) and work to increase identification with veganism  (not weaken it).

VEGANISM

“Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”