手放すケア ー 執着しないということ – その1　副作用

by in Healing, Healing Tea, Recipe, Sanae’s Story, Side Effects, ブログ, ヘルシードリンク, マクロビオティック・レメディードリンク, レシピ, 副作用
私のマクロビオティックカウンセリングの仕事は、卵巣がんになって、食だけではないマクロビオティックを実践し自分自身を癒したことから始まった。
 
クシ・インスティテュートでレベル1〜3を修了後、インテンシブなカウンセリングプログラムを学んだ。
Erewhon Natural Foodsで働き、毎週水曜日の料理デモンストレーションや毎月のお料理クラスの開催、スタッフのための昼食作り（マクロビオティックの食事がどのように体や心を支えるのかを体験してもらうため）、そして日々お客様の健康相談応対。
振り返ると、どうやってこなしていたのか不思議に思うけど、いつも自分なりに精一杯取り組んでた自分を思い出せて嬉しい。
 
 
これまで、多くの方にアドバイス、カウンセリングをしたり、学んできたことを分かち合ってこれたのは感謝の気持ちでいっぱい。

クライアントだけでなく、友人や近所の方、生徒さんからも健康について相談を今も受けることがよくあって学んでる。
これまでどれくらいの方にお伝えしてきたのかは分かりませんし、その中でどれだけの方が実践されたのかも分かりませんが少しでもお役に立てているといいなと願ってます。
 
 
最近も身近な人たちからいくつか相談を受けました。
その方たちに具体的なアドバイスを書いている中で、同じことを何度も個別にお伝えするよりも、このブログに記しておくことで、必要な方に届けばいいのではないかと思いこのブログを書くことを決心。
 
ここでいう「手放すケア」とは、相手に良いと思うことをお伝えしながらも、その後どう受け取るかは相手に委ねる、という在り方。私はその事に執着しないで明け渡すという気持ちが含まれてるんです。
 
これは、**「執着しないケア」**として、受け取る準備ができている方へ向けて届くように書いてます。
 

抗がん剤後のむくみと便秘について

これらは、抗がん剤や薬の影響としてよく見られる症状です。
足のむくみは、腎臓に負担がかかっているサインであることがあります。
便秘は、消化器系の働きが弱っている状態です。

おすすめ

これらのお茶は、腎臓をサポートし、便通を整える助けになります。
 
飲み方：
  • 朝食前に1杯
  • 午後、食間に1杯
便秘がひどい場合は、ハブ茶（決明子）も役立つことがあります。
 
むくみには：
  • 足湯
  • 塩を入れた入浴
  • やさしいマッサージ

抗がん剤後の体力低下について

体を立て直し、エネルギーを補うために

きんぴらスープ（根菜のスープ）

（週2〜3回）
 
材料と作り方：
  1. ごぼう、人参、れんこんを同量用意し、すべて細かいみじん切りにします。
  2. 鍋の底にごま油を薄くひき、中火〜やや強火で熱します。油が温まったら、ごぼうを入れ、ひとつまみの自然塩を加えて2〜3分炒めます。
  3. その上にれんこん、人参を重ねて入れます。全体がかぶるくらいの浄水を加えます。
  4. 沸騰したら火を弱め、ふたをして30〜40分ほど、野菜がやわらかくなるまでじっくり煮ます。
  5. 白味噌（甘め）と三年味噌（または濃い味噌）を半々に混ぜ、少量の煮汁で溶きます。
  6. 味を見ながら、少しずつ味噌を加えて整えます（塩辛くなりすぎないように注意してください）。

鯉こく（鯉の丸ごとスープ）

材料と下準備：
 
・新鮮な鯉 1尾（できれば魚屋で胆のうと甲状腺を取り除いてもらう。他の部分（頭、骨、ヒレ、ウロコなど）はそのまま使用）

※卵（卵巣）がある場合は取り除く
作り方：
  1. 鯉を頭・骨・ヒレ・ウロコごと、5〜7cm程度のぶつ切りにします（目は取り除いても構いません）。
  2. ごぼうを細いささがき、または細切りにし、鯉と同量程度用意します。鍋で軽く炒めます（油を使っても、水炒めでも可）。
  3. 出がらしの番茶の茎（約1カップ）を布やガーゼに包み、大きめのティーバッグのようにして、ごぼうの上にのせます。その上に鯉を重ねます。
  4. 材料がかぶるくらいの水分を加えます（番茶1/3＋水2/3が目安）。
  5. 強火で沸騰させた後、弱火にしてふたをし、
    　・通常の鍋の場合：2時間以上
    　・圧力鍋の場合：1〜1時間半以上
    　じっくり煮込みます。
  6. ほぼ火が通ったらふたを開け、味噌を水で溶いて加え、味を整えます。必要に応じて水を足します。
  7. 仕上げに、おろし生姜のしぼり汁（大さじ1）を加え、さらに弱火で5分ほど煮ます。
 
食べ方：
 
・煮汁ごといただきます
・小口切りのねぎを添えてもよいです
 
目安：
 
・1日小さめのお椀1杯を、3日間続けていただきます
・残りは冷蔵または冷凍保存し、食べる前に10〜15分温め直します
 
 
代用について：
 
・鯉やごぼうが手に入らない場合：
　→ 白身魚（トラウトなど）や人参で代用可能
　※ただし効果はやや穏やかになります
 
 
ポイント：
・番茶の茎は一度使ったものの方が苦味が出にくくおすすめです
 

薬と副作用について

これは別の方から、いくつかの薬の副作用について質問を受けました。
血圧、コレステロール、甲状腺のお薬など、それぞれに副作用の可能性があります。
一般的ではないと言われる症状でも、個人によって現れることがあります。
 
大切なのは：
  • 自分の体の感覚に気づくこと
  • 疑問を持つこと
  • 自分で知ろうとすること

少し広い視点から

これまで多くの方を見てきて感じるのは、体の不調の背景には

  • 忙しすぎる生活
  • 刺激の強い食べ物や飲み物
  • 気づかないうちのストレス
があることが多いということです。
本来、今の時期は少しペースを落とす必要があるのかもしれませんが、多くの方が無理を続けているように感じます。
 

食事の提案

  • 野菜を中心に、食物繊維を増やす
  • 消化しやすいタンパク質（豆類など）を取り入れる
  • 調理が難しい場合は、オーガニックの調理済み豆も活用する

https://store.edenfoods.com/search.php?search_query=beans

  • リラックスを促す野菜
    （白菜、青梗菜、かぼちゃ）
  • ハーブティー
    （レモンバーム、ネトル、ヨモギなど）

そして：

  • 休むこと
  • ゆるやかな運動
  • マッサージや鍼
  • 昼寝も大切です

私自身の経験

抗がん剤治療後、骨密度のための薬を服用しましたが、副作用を感じました。
一般的ではないと言われましたが、変更をお願いし、別の薬でも同様に副作用を感じました。
現在は服用をやめ、様子を見ています。
これまでにも薬に対して強く反応した経験があり、体の反応には個人差があることを実感しています。
 

また、母の様子を見ていても、薬が増えるにつれて不調が増えていくことがありましたが、それが副作用だと気づいていないこともありました。

最後に

薬が必要な場合もあります。
 
ただし、
  • どの薬にも副作用があること
  • 数が増えるほど影響も複雑になること
は知っておく必要があります。
自分の体の声を聞くことが、とても大切です。
 
 
必要な方に届きますように。
 
「聞く」だけでなく、「受け取る」準備ができている方へ。
 
心を込めて、
Sanae❤️

Caring Guidance Without Attachment — Part 1 Side Effects

by in Healing, Healing Tea, Recipe, Sanae's Story, Side Effects

My macrobiotic counseling work began after I was diagnosed with ovarian cancer and healed myself through macrobiotic practice—which is not just about food, but a way of living.

After completing Levels 1–3, I continued my studies in an intensive counseling program at the Kushi Institute.

I later worked at Erewhon Natural Foods, where I offered weekly cooking demonstrations, taught classes, prepared staff meals, so they could experience what macrobiotic food tastes like—and how it can support their health and mood. I also spoke daily with customers seeking health guidance.

Looking back, I am not sure how I did it—but I always did my best.

Over the years, I have become very used to offering guidance and sharing what I have learned. Through my work, not only clients but also friends, neighbors, and students have often asked me for health advice.

I do not know how many people I have supported, and I do not know how many truly practiced what I shared.

Recently, a few people close to me asked for help.

As I was writing detailed recommendations, I realized that instead of offering the same guidance repeatedly in private, I could share it here—so that those who are ready may benefit.

This is caring guidance, without attachment, from me to anyone who needs and wants to practice a macrobiotic life as I do.
 

Leg Swelling and Constipation After Chemotherapy

These are common side effects of chemotherapy and medication.

Leg swelling may indicate that the kidneys are under strain. Constipation reflects stress on the digestive system.

Recommendations

These teas may support kidney function and help ease constipation.

Drink:

  • 1 cup before breakfast
  • 1 cup in the afternoon between meals

If constipation becomes severe, cassia seed tea (Habu tea) may be helpful.

For swollen legs:

  • Foot baths
  • Baths with sea salt
  • Gentle massage and body care

Weakness After Chemotherapy — Rebuilding Strength

Kimpira Root Vegetable Soup (2–3 times per week)

1. Chop very fine equal amounts of burdock root, carrot, and lotus root.

2. Lightly brush the bottom of a pan with sesame oil and heat over medium-high heat. When the oil is hot, sauté the burdock for 2 to 3 minutes, adding a pinch of sea salt.

3. Layer the lotus root and carrots on top of the burdock. Cover all vegetables with purified water, bring to a boil, lower the flame, cover, and simmer for a long time (30~40 minutes) until vegetables are very soft.

4. Mix sweet white miso and dark 3-year-old barely miso in a half-and-half ratio, and dilute in some of the soup broth.

5. Slowly add enough miso mix to achieve a good taste for you (not too salty, please).

Koikoku (Whole Carp Soup)

A whole carp (as fresh as possible – ask the fish market to remove the bitter gallbladder and thyroid and leave the rest of the fish intact, with all scales, bones, head, and fins. If you must remove them yourself, place the carp on a fish cutting board to remove the thyroid and gallbladder. If the carp has roe, it must also be removed.

1. Chop the fish into large 2-to 3 –inch slices, including the head, scales, fins, and bones. The eyes may be removed if desired. Set these aside.

2. Wash and chop burdock into very thin slices or matchsticks. The amount of burdock is the same volume as that of carp. Sauté the burdock in oil for a few minutes, or water-sauté if needed.

3. Tie used bancha twigs or stems (about 1 cup) in cotton cheesecloth to make a tea bag as big as a tennis ball. Layer the tea bag on top of the burdock and place the chopped fish on top. The tea twigs will help soften the bones while cooking.

4. Add enough liquid to cover all ingredients. Use approximately 1/3 bancha tea and 2/3 spring water. Cover with a heavy lid or pressure cooker lid. Bring to a boil over high heat. Reduce the heat. If boiling, simmer for 2 hours or longer; if using a pressure cooker, simmer for 1 to 11/2 hours or longer.

5. While cooking, the burdock and carp neutralize each other, and the bones of the fish become very soft. When almost cooked, bring down the pressure, if necessary, and remove the lid. Add miso dissolved in water to season to taste, as you would for regular MISO SOUP.

6. Add 1 tablespoonful of juice from freshly grated ginger and mix well. Cover and simmer for another 5 minutes on a low flame. When seasoning with miso, you may need to add some water if the soup is too thick.

7. Serve with the cooking liquid. Garnish with chopped scallions and serve hot.

* Have a small bowl of this preparation every day for 3 days. Save leftovers in the refrigerator or freezer for future use, then reheat for 10 to 15 minutes before eating.

* If a carp and burdock are unavailable, trout or other white-meat fish may be substituted for carp, and carrot for burdock. Cook for 1 to 11/2 hours. But the effectiveness of this preparation is less.

* It is better to use twigs (Kukicha) that have already been used, since fresh twigs (Kukicha) can impart a bitter taste to the dish.

On Medication and Side Effects

A different friend asked about possible side effects of several medications.

Examples include:

  • Amlodipine (blood pressure)
  • Atorvastatin (cholesterol)
  • Levothyroxine (thyroid support)

Each of these medications may have side effects, including digestive discomfort, muscle pain, or changes in mood and energy.

Even when something is considered “not common,” individuals may still experience it.

It is important to:

  • Pay attention to your own body
  • Ask questions
  • Stay informed

A Broader Perspective

Over time, I have observed that many health conditions are influenced by:

  • Busy lifestyles
  • Excess stimulants (food and drink)
  • Ongoing mental and emotional stress

We may be in a stage of life where the body is asking us to slow down—yet many continue to push forward.

General Food Suggestions

  • Increase fiber-rich vegetables
  • Include easily digestible protein such as beans
  • Use prepared organic beans if needed (for convenience)

https://store.edenfoods.com/search.php?search_query=beans

  • Eat calming vegetables such as:
    • Napa cabbage
    • Bok choy
    • Kabocha squash
  • Consider gentle herbal teas:
    • Lemon balm
    • Nettle
    • Mugwort

And also:

  • Rest
  • Gentle movement
  • Massage or acupuncture
  • Even a short nap

My Personal Experience

After chemotherapy, I was prescribed medication for bone density.

I experienced side effects, although they were described as “not common.” After requesting a change, I tried another medication and again experienced side effects.

At this time, I have stopped medication and am observing how my body responds.

Previously, I also experienced strong reactions to medications during chemotherapy.

These experiences remind me that each body responds differently.

I have also seen this with my mother, who gradually began taking multiple medications. Over time, she experienced many symptoms without realizing they were side effects.

A Final Thought

Medication may be necessary in some situations.

However, it is important to remain aware that:

  • All medications have potential side effects
  • The more that are taken, the more complex the effects may become

Listening to your body is essential.

I share this for those who are ready to receive—not only to ask.

I hope this may support you in your own way.

With care,
Sanae❤️

Azuki Yōkan Dessert

by in Blog, Recipe, Vegan Macrobioitc Dessert

As I wrote in my last blog, I love azuki beans.

I recommend Azuki Remedy Tea for supporting the kidneys and bladder.

 

If you haven’t read my blog on the Azuki Remedy Tea recipe and why it supports your kidneys and bladder, I recommend checking it out here.

 

When I do macrobiotics counseling, I recommend azuki bean remedy tea to many of my clients and encourage clients to make and drink azuki tea at home. 

 

I’m often asked, “What should they do with the azuki beans after making the tea?” 

 

The azuki beans after the azuki bean remedy tea can be used in cooking dishes or desserts.

 

Azuki and Kabocha Squash Dish/Stew (Love, Sanae,” cookbook page 209)

Azuki bean soup

Azuki spread (jam)/azuki glaze (Love, Sanae,” cookbook page 217)

Azuki desserts include Yōkan, Oshiruko, and Zenzai.

and more

 

I had been doing healing work for a client who was hospitalized in a room with central air conditioning. After visiting the hospital  2-5 times a week for 2 months, my body felt cold and started getting lower back pain, so I made an “azuki bean remedy tea” to support my kidneys and nurture myself. It made me feel warm, soothed, and relieved the pain.

 

I also made azuki yōkan (sweet bean jelly) with the beans after I made the azuki remedy teas for the first time in a while.

It was delicious.

I shared auzki yōkan with my new friend, Roni.

She loved it and asked me how to make it, so here is the recipe.

 

Azuki Yōkan Dessert’s recipe

Ingredients:

1 cup cooked azuki beans – I used the azuki beans after Azuki Remedy Tea ( Azuki Remedy Tea Blog)
4~5 tablespoons rice syrup/beet sugar 
2~3 tablespoons agar*
1 teaspoon maple syrup (optional)
Fruits (optional)

1. Cooked azuki beans:
1) If the azuki beans are soft, you add a half cup of water and start heating it up, and add rice syrup or beet sugar and mix well.
2) If the azuki beans are not soft yet, then you need to add one cup of water and cook for another 30 minutes or till the beans are soft.
After the beans are soft, add rice syrup or beet sugar.
2. Once the sweetener is mixed well, you can taste it. 
Make sure it is mildly sweet enough. 
The Yōkan in Japan typically utilizes two types of Azuki bean paste: Tsubu-an (coarse, mashed bean paste) and Koshi-an (smooth, sieved bean paste). Additionally, it contains a significant amount of refined sugar.
I use azuki beans after cooking as it is, so I don’t make any paste, but if you want, you can also make it into a paste.
3. You add agar and mix to cook(simmer)  for 8~10 minutes or so.
4. You transfer it to a mold/glass container to cool it off. 
Then you can put it in the refrigerator.
5. To serve azuki yōkan, cut them like cake, and if you like, top with fruit, then serve. 
You taste yōkan, and if you need more sweetener, then you might add a tiny amount (a teaspoon) of maple syrup on top.

* Agar is a food that is expected to be highly effective against lifestyle-related diseases such as obesity, high blood sugar, high blood pressure, and high cholesterol.


Sometimes, I want to make it softer like jelly or sweet sauce, then I reduce the agar or omit it altogether. I then eat it as jello or use it to make azuki glaze (Love, Sanae,” cookbook page 217) and drizzle it over cooked apples, peaches, and other fruits.

I hope you enjoy making Azuki Remedy Tea and Azuki Yōkan!

＊Yōkan (羊羹) is a wagashi which, is a Japanese confectionery made of red bean paste, agar, and sugar. It is usually sold in a block form and eaten in slices.

Love,
Sanae ❤️

Azuki Remedy Tea for Supporting Kidneys and Bladder

by in Healing Tea, Macrobiotic, Macrobiotic Remedy Drink/Detox, Recipe

One of my favorite beans since childhood is the azuki bean, also known as red beans by some people. 

In America, some people spell it adzuki instead of azuki.

Azuki beans are very popular in Japan. 

They are the second most popular bean after soybeans, holding a prominent place in both traditional and modern Japanese cuisine. 

I love eating azuki beans with sweet rice (sticky rice), which is called Osekihan お赤飯 (recipe on “Love, Sanae” cookbook page 37). 

Osekihan is often served on special occasions, particularly celebrations in Japan. Japanese people often serve Osekihan at happy events. It could be the celebration of a birth, a birthday, graduation, admission to school, or a celebration of a long life. I heard that the red color is a symbol of auspicious and powerful spells that can ward off disaster. Osekihan also served the role of talisman at various occasions.

Osekihan is usually made with 2/3 cup rice and 1/3 cup red beans, but my grandmother used 1/3 cup rice and 2/3 cup red beans. It was a very deep reddish color, full of red beans. I remembered it being my favorite!

Azuki beans are also used for soup and desserts.

In macrobiotics practice, we eat azuki beans to support the kidneys and bladder. The kidneys and bladder are more susceptible to issues during the wintertime, making azuki remedy tea particularly beneficial during this period.  

Even in summer, when we’re living in a cold, air-conditioned room, many of us may have health issues with our kidneys and bladder –  the kidneys become contracted, creating tight muscles around them and intensifying even our thinking. The kidneys do not like a cold environment, so wearing a cotton belly warmer or a cotton tank top underneath your clothes, even in summer, and drinking warm tea, especially adzuki tea, can help improve urinary function and reduce swelling. 

Adzuki beans play an important role in treating constipation, supporting heart health, and aiding the kidneys and liver, serving as a diuretic and detoxifier.

Adzuki beans also contain niacin, a vitamin that stabilizes the mind.

I recommend drinking Azuki remedy tea to relax both your body and mind.

Recipe: 

Azuki Remedy Tea (“Love, Sanae” cookbook page 197)

Ingredients:

1 cup (200 g) dry azuki beans

4 ~6 cups filtered water

2-inch piece of kombu sea vegetable

 

1. Rinse the azuki beans with filtered water, strain them, and place them in a pot with filtered water.

2. Bring it to a boil without a lid, add kombu, and simmer with the lid for 1-1.5 hours.

3. Now, azuki remedy tea is ready, so you can drink it on an empty stomach between meals to enjoy and support your kidneys and bladder.

4. Once the azuki remedy cools off, save the rest for later in the refrigerator. When you drink it, you need to heat it by simmering (do not boil).

I’ll post a recipe for using leftover azuki beans to make a dessert “Azuki Yōkan” next time. 

Try making and drinking azuki bean tea, which helps support the kidneys and bladder by eliminating waste and excess water from the body through urine!

Love,

Sanae❤️

Extra information about Kidney:

The kidneys not only “excrete waste products,” but also use the urine concentrating mechanism to regulate the amount of water in the body and the concentration of substances called electrolytes, such as salt and potassium. Acidic substances that are constantly produced in the body are excreted through the kidneys, keeping the body slightly alkaline.  The kidneys excrete waste products and excess water from the body as urine. When this function declines, excess water remains in the body, causing gradual weight gain and swelling.

Making St. John’s Wort Flower Oil for Pain and Ache

by in Blog, Healing, Medicinal Herbs/Plants, Recipe

2025 has been an unexpectedly active year for me as I have been teaching sashiko workshops, caring for my oldest dog Lumi, and helping to heal for a long-time client who lost her husband last year.

 

My seasonal handwork included completing 20 pounds of Miso making in March, as well as 25 pounds of fresh Ume plum work in May (Umeboshi plums, Ume plum enzyme syrup, Umeshu -plum wine, and Loquat Tincture) in June.

I did not make time to write about them for my blog post, but summer is here.

 

I foraged several medicinal plants/herbs over the last two months, every month, when visiting our vacation house in North Fork, California. One of my favorites in summer forging is St. John’s Wort flowers!

They do not resemble any special flowers, so you probably missed them.

I like to use them to make infused oil or tincture, etc.

 

The hypericin (a substance found in St. John’s wort, credited with chemical and pharmacological properties similar to those of antidepressants) gives oil or tincture a reddish color, which is so beautiful.

 

They have so many benefits.

  • Skin Care:
    • Wound Healing: St. John’s wort oil is traditionally used to promote the healing of minor burns, bruises, wounds, and other skin irritations. 
    • Anti-inflammatory Properties: It may help reduce inflammation and soothe irritated skin, making it beneficial for conditions such as psoriasis. 
    • Antioxidant Support: The oil contains antioxidants, including hyperforin and hypericin, which can help protect the skin and maintain its natural radiance. 
    • Hydration: It can help hydrate dry and cracked skin, improving overall suppleness. 
  • Mood and Mental Wellbeing:
    • Mild Antidepressant Effects: When used topically, St. John’s wort oil may help uplift mood and promote a sense of calm and well-being. 
    • Stress and Anxiety Relief: It may help reduce tension, stress, and anxiety. 
  • Pain Relief:
    • Muscle Comfort: The oil can be used in massage to relieve muscle soreness and discomfort. 
    • Nerve Pain: It has been traditionally used for nerve pain, including neuralgia and sciatica. 

 

I was making today for pain and ache relief oil. I injured my legs and feet when I had a near-death car crash in 2001. I was told I would never walk. It took a long, long time, but I am walking because I never gave up making an effort. One of my daily efforts is massaging my legs, feet, toes, and hands. Yes, 365 days for over 20 years. St. John’s Wort is one of the medicinal oils I use for massage.

 

I usually use them fresh, but I dried them this year, and they are now ready to be mixed with oil.

They say fresh can make more potent oil, but I don’t mind creating a dried one as well since I have experienced the benefits even with dried St. John’s oil.

.

It is very easy to make, so I hope you try them.

 

  1. Put St. John’s Wort flowers about 3/4 of the way up your glass container. St. John’s Wort has almost no scent, so if you like lavender flowers, adding them will add fragrance.
  2. Add oil, such as olive, sunflower, or rice bran (I use organic, unrefined sweet almond oil), to the top to cover the herbs.
  3. Infuse the oil:
  • Sun Infusion: Place the sealed jar in a warm, sunny location for 2-4 weeks, or longer, which is a traditional method. It helps extract beneficial compounds, such as hypericin and gives the oil a reddish color.
  • Warm Infusion (optional): Some methods suggest using a low-temperature crockpot or warm oven if sunlight isn’t preferred, although some sources believe sunlight is essential for extracting specific compounds.
  • Shake or stir the jar daily, especially in the first week, to ensure even Infusion. 

4. Strain the oil: After the infusion period, strain the oil through a cheesecloth, muslin cloth, or fine-mesh sieve into a clean bottle. Let the oil settle for a day or two and then carefully pour off the clear oil, leaving behind any residue. 

5. Storage: Store the finished oil in a cool, dark place, ideally in a dark glass bottle to protect it from light. Refrigeration can help extend its shelf life. When stored properly, the oil can last for at least 6 to 9 months, and potentially up to a year or two. 

 

 

Important considerations

  • St. John’s Wort can interact with certain medications and increase sensitivity to sunlight. Always consult with a healthcare professional before using St. John’s Wort, especially if you are taking medications or have health conditions. This information is for educational purposes only and not a substitute for professional medical advice. 

Happy Summer Seasonal Hand Work!

 

Love,

Sanae ❤️

Seasonal Handwork-Miso Making

by in Blog, Macrobiotic, Miso, Recipe, Seasonal Handwork

Ever since childhood, I have been interested in making things that take time and effort.

It’s nice to have convenient and easy things to do, but I was not interested in them. 

My elementary school teacher and my parents called me “slow” since I took longer than others to do many things.
So, when I started practicing macrobiotics, I thought that macrobiotics, which require careful time, were suitable for me.

Many people say that macrobiotics is difficult and challenging, but what macrobiotics teach is the principle for humans to live a healthy life, so it’s not complicated.
But it changes by season, the type of people’s constitution, and their health condition, so since we (humans) are so out of touch with nature, it has become too complex.

Of course, it takes time and effort to be done.

But learning anything for the first time isn’t easy; you’ll improve with practice and practice. For example, playing the piano in music or playing tennis in sports can only be done easily if you are incredibly talented.

The reality for me is that after getting sick and being unable to walk due to a near death car accident, I had to think about my own lifestyle and how to live. Then, I practiced what I could and practiced again and again, and finally, I could do it comfortably.

In fact, it wasn’t until I had more leeway in my life that I started making traditional Japanese handmade items and other items little by little. I now make about 10 different products (e.g., Miso, Yuzu pepper, Rice bran pickles, Natto, Orange marmalade, Umeboshi plums, Ume plum enzyme juice, Ume plum sauce/jam, Rakkyo pickles, Red ginger pickles, and Dried whole persimmons) every year with help of my husband, Eric.

I’m a tortoise, so I slowly prepare to welcome the new year every year. At the beginning of January, I start writing down my goals for the year ahead, and then February arrives.
Around that time, I start making miso.
It is the perfect time to make miso.
Because the temperature is low, fermentation can take place slowly and thoroughly.
During the cold season, there are fewer bacteria, which can prevent mold growth.
One of the reasons is that you can use soybeans that have just been harvested in the fall.


Nowadays, many people use miso within about three~six months of making it, and miso companies also need a place to store it. If it takes time, it will take time to sell, so it seems like a sad situation that more and more companies are selling their miso in a short time after they make it.


In fact, when miso is left to age for two or three years, amino acids and vitamins that are not present in soybeans or are present in small amounts are produced through fermentation, increasing its nutritional value. Soy protein is broken down by enzymes and becomes water-soluble, and some of it becomes amino acids. Among them are eight types of essential amino acids that are essential for maintaining life, as well as vitamins (B1, B2, B6, B12, E, K, niacin, folic acid, pantothenic acid, piotin) and minerals (sodium, potassium, calcium, It contains abundant nutrients such as magnesium, phosphorus, iron, zinc, copper, iodine, selenium, chromium, and molybdenum), monounsaturated fatty acids, polyunsaturated fatty acids, and dietary fiber.
The salt mixes well with the soybeans, giving the dish a rich, umami flavor rather than a salty taste.


Therefore, I recommend using miso that has been aged for 2 to 3 years, but these days, aged miso is almost impossible to buy and is inconvenient.
We can’t find aged miso sold in the Japanese market and health food stores where we used to buy it here in the United States (near Los Angeles), so the miso they sell tastes salty.
I haven’t lived in Japan for a long time, so I don’t know much about what kind of miso is sold in Japan, but aged miso is probably hard to find in Japan as well.

So, I decided to make my own miso a while ago after I recovered from stage IV cancer, only weeks live.
This year, I pulled out the miso in the earthenware pot I made two years ago. The aroma and taste are great. I wish I can share them here.
Of course, I have so much love for this miso because I have been growing it with my care for two years.

I made miso soup with my two-year-old miso.


I only needed to use less than the usual amount of miso I used to get the flavor.
It was so delicious!
The miso can be used in various dishes such as stir-fry, stew, dip, and miso dressing and many more.

You can easily see the benefits of miso on the internet if you look into it.
・Promotes digestion and absorption – has the effect of working on the digestive organs.
When you absorb the salty taste of miso soup into your body at the beginning of a meal, your stomach and intestines begin to move, allowing for efficient digestion and inhalation, which reduces the burden on your body.

・Suppression of blood cholesterol levels
Soybean lecithin and soybean peptides contained in soybeans can suppress the rise in blood cholesterol.

・It has also been reported to have other beneficial effects, such as neutralizing nicotine, preventing cancer, and preventing aging. And much more!


Making your miso is not difficult, so why not give it a try?

Here is the recipe I have been using.

Miso making recipe:
・Organic dried soybeans) 300g
・Koji (rice malt or barley malt) 200g
・Sea salt 120g
・Earthware container/pot
・Storage cotton cloth

What to prepare

・Stainless steel pot, colander, bowl,
 · Ladle
・Wooden pestle,
・Organic cotton cloth or Cheesecloth
・Baking sheet
・Weight
・Vinyl gloves (only for those who are interested)
・Alcohol spray or shochu or salt (only for those who are concerned)
・Stainless pot, calendars, bowl, 
・Vinyl gloves (only for those who are interested)
・Alcohol spray or shochu or salt (only for those who are concerned)


1. Wash the soybeans 2 to 3 times.
2. Add three times as much water as the soybeans and leave it overnight.                               Soybeans will expand by 2 to 2.3 times. It takes about 8~12 hours! Remove the skins from the float beans to the top and drain the water.


3. Add enough fresh water to cover the soybeans, heat over high heat at first, and once it boils, remove the scum. Then, boil slowly over medium heat and add the water if you need. Take a form out with a ladle. It depends on the pot, but the approximate cooking time is about 3~5 hours.


4. When the soybeans are soft enough to be crushed between your thumb and little finger, turn off the heat and drain the broth using a colander.

Keep some cooked broth to add to making miso later.
Boiled soybeans are perishable, so I recommend making miso as soon as possible.
(if you don’t prepare them right away, store them in the refrigerator.)


5. Now, make the shiokiri koji.


Add sea salt to naturally thawed koji to mix them well.
I usually mix a little by little by hand.


6. Place the boiled soybeans in a bowl and crush them by a wooden pestle and hand until they are no longer in shape. I like to keep some of the beans as they are so they have texture when miso is made.

It’s easier to mash it when it’s warm.
(if it’s been refrigerated, you can warm it up a little.)


7. Add salted koji to the soybeans and mix. Check the moisture level and add a small amount of cooked soybean broth (usually around 10 to 50 ml) to reach the consistency of your earlobe. The secret to making it delicious is to mix it well.


8. Mix until there are no leftover soybeans left, then roll a handful at a time like a rice ball. Then, place them one by one in a container (I use a ceramic jar) and press them down to flatten the surface while removing the air. The sides are prone to mold, so make sure they are flat.


9. Spread organic cotton cloth, thin cheesecloth, etc., flat on the surface, and place a baking sheet on top to prevent air from entering.

Some people find it practical to spray alcohol on the surface (if you don’t have one, sprinkle shochu or salt lightly and evenly) to reduce the amount of mold that grows, but I don’t do that.


10. Finally, add a weight (preferably about 30% of the weight) and put a label to complete.

Where to Place:
Place the container away from direct sunlight. No Refrigerators! Miso has the property of absorbing odors, so avoid placing it near things with strong odors.
If you are planning to do Tench Gaeshi, I recommend that you write down the date of preparation, around the time of Tench Gaeshi and when it will be ready to sue so you don’t forget.

Tenchi Gaeshi:
Tenji Gaeshi is good to do between mid-July and early August. Remove the weight, baking sheet, and cloth, then remove any black mold that has formed on the surface. The whitish stuff is called acid-film yeast and is not harmful to the body.
However, mixing it with miso will spoil the flavor of miso, so try to remove it as much as possible. Flip the miso upside down to incorporate air. It eliminates the carbon dioxide produced during fermentation and introduces oxygen to promote better fermentation. This is sealed again, as shown in numbers 8 to 10 in the diagram on the left, and left to ripen until winter.

Purpose of Tenjigaeshi:
・Remove the mold so as not to spoil the flavor of the miso.

・Turn it upside down and release the generated gas.

・ Sends oxygen

・Promotes enzyme activity

・Uniform the hardness


Completion
The expected completion date is at least one year. Miso becomes more delicious after the hot summer (possibly two summers), and you can start eating it as early as you like after the summer has passed. I recommend two years aged miso.

When it is finished, remove any mold and turn it upside down to make it even. Additive-free miso will continue to ferment, and the color will darken, but it will not spoil and can be enjoyed for a long time. If you want to stop fermentation, put it in the refrigerator. If you use it while fermenting it, store it at room temperature and remove the mold before eating.

 

If any of you make Miso using my recipe and have questions, let me know.

Love, 

Sanae ❤️