Ying Yang Xue

"If something is cold, heat it. If something is hot, cool it." –Huangdi Neijing

Archive for the tag “carrots”

Nourish Your Blood!!! Lentil Adzuki Soup

Class was a vegetarian gourmet affair with TR presenting a blood-nourishing Lentil Adzuki Bean Soup.  As we spooned downed the yummy goodness TR explained how legumes, kale, black wild rice, wheat berries and gou qi zi all assist the body in producing blood by nourishing the spleen, liver and kidney. The kale was prepared a special way by adding the ingredients and massaging the leaves and stalks.

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Blood Deficiency:

In a blood deficiency case the object is to build and nourish blood.  I used legumes such as adzuki beans and lentils which are not only high in protein but build blood.  Making a legume soup also is warm which the blood has a great affinity for.  I chose also to used such spices as ginger, turmeric, sugar and cinnamon for their warming and nourishing properties.  Warming properties are also very good for the spleen which is our main blood building organ.

I chose to use massaged kale and rice to top the dish in order to combine the sweet property of rice which the spleen also loves, and the rich chlorophyll packed kale for major blood building.  The ingredients such as legumes and kale are also very good for kidney energy which also plays a factor in generating bone marrow and contributing to blood.  So in some ways we tonify spleen and kidney with this dish to nourish blood.  Not to leave out our dear liver, these are also fabulous for it too!  One more thing, I chose to add some black wild rice, wheat berries and Gou Qi Zi, they all build blood are nourishing.

 

Lentil Adzuki Soup

 

2 tablespoons olive oil

2 cups leeks, thinly sliced

1 cup red onion, chopped

1/2 teaspoon turmeric

1/2 teaspoon ground cinnamon

1/2 teaspoon ground ginger

2 cups tomatoes, chopped

1 clove of garlic, minced

1 teaspoon sugar

1/4 cup green lentils, cleaned and rinsed

2 tablespoons apple cider vinegar or balsamic

5 cups vegetable stock

1 15 ounce can of adzuki beans, rinsed and drained

handful Gou Qi Zi

salt and freshly  ground pepper to taste

 

Garnish this dish with a scoop of cooked rice and massaged kale

1. Heat the olive oil in a dutch oven or a stock pot with a heavy lid on a medium flame. Add the leeks and onion to the oil and cook for 5 minutes until they have softened.

2. Reduce the flame and add the turmeric, cinnamon, and ginger. Stir continuously for 1 minute.

3. Fold in the tomatoes, garlic, sugar, and lentils and cook for another 5 minutes. Stir this frequently to prevent the spices and garlic from burning.

4. Add the vinegar and stock to the pan, increase the flame and bring it to a boil. Once the contents of the pan begin to boil, reduce the flame, cover with the lid and allow the soup to simmer for 35-45 minutes until the lentils are completely cooked.

5. Stir in the aduki beans and season the soup with salt and pepper. Bring the soup again to a boil by increasing the heat and then reduce to a gentle simmer, cover with the lid and cook further for another 10 minutes. In last 10 minutes, toss in handful of Gou Qi Zi.

6. Garnish dish with cooked rice and massaged kale

 

Rice–cook white, black wild rice and wheat berries together for 25 min.

 

Massaged Kale!!!–2 Tbs olive oil, 1 Tbs Bragg’s amino acids, ½ lime (juice), pinch of salt. Combine dressing to your taste.  Toss chopped kale in dressing and massage for 3 minutes, leave overnight in refrigerator.  If you like you can massage it longer and use right away.

 

TCM Diagnosis:  Blood Deficiency

In the “Western world”, Blood Deficiency, aka “Xue Xu”, correlates with anemia, but you don’t have to have a low blood count to have symptoms of blood deficiency.  It’s usually caused by Spleen Qi deficiency (“Spleen is the mother of blood“) which reduces its ability to “T-n-T” (i.e. transform food into blood & energy, & transport it to the rest of the body). When blood becomes deficient, however, both the Heart & the Liver are affected as well (sing with me now: “Liver stores blood; Heart governs blood“). Various factors cause blood deficiency, including inappropriate diet/lifestyle, overwork (taxes the Spleen), holding in emotions, excess drinking/drug use (weakens Liver’s ability to store blood), menstrual disorders, post-partum blood loss, or genetic imbalances. There’s a wide range of symptoms since Xue Xu affects almost all systems in the body.  Symptoms may include:  palpitations, forgetfulness, poor memory, insomnia, shortness of breath, dizziness, fatigue, excessive dreaming, constipation, pale complexion, pale and dry, cracked lips, dry mouth, headache with lightheadedness, floaters, anxiety, numbness or tingling in limbs, dry skin/hair/nails, irregular/light menses; Tongue: pale; Pulse: thin or choppy.  Chinese herbs used to treat symptoms of blood deficiency do so bynourishing and/or tonifying blood.  Some of these include:  Dang Gui: (Chinese Angelica root); Bai Shao (White Peony root); Long Yan Rou (Longan); Hong Zao/Da Zao (red/black dates); and Gou Qi Zi  (Chinese Wolfberry).

Foods Used For Blood Deficiency:
Most of the iron in our diet comes from meat sources such as beef, liver (yes, liver!), oysters, chicken, eggs, etc., but yes – you can also nourish blood with a non-meat diet that’s rich in iron. These are just some of the foods that are believed to help blood deficiency: asparagus, grapes, potatoes, royal jelly, yams, berries (raspberries, blackberries, etc), squash, carrots, kale, spinach, beets, even grains!  On the other hand, you need to avoid foods (in excess) that are cold, raw, damp or greasy (they damage the Spleen), as well as alcohol or drugs.    Foods that nourish & tonify blood (such as beef, lamb, carrots, etc.) are considered ‘warming’ so they go very well during the late autumn & winter seasons – hence why we gravitate so  much more towards stews and casseroles  around the winter holidays.  These warm, acrid & sweet flavors build up our Qi & Blood  – if you’re feeling chilled to the bone, how about a nice bowl of hot marrow broth?  Any of the warming methods (e.g. grilling, roasting, baking or simmering) work well as a way of preparing blood building dishes.  And, in between your acupuncture treatments, you can apply acupressure to the same points we would needle to stimulate “Blee & Chud” (aka Qi & Blood) boosting effects: UB 17, UB 20, LVR 8 & SP 6.

References:
Macciocia, Giovanni.  Foundations  of Chinese Medicine
Kaptchuk TJ. The Web That Has No Weaver: Understanding Chinese Medicine.
Paul Pitchford.  Healing With Whole Foods: Asian Traditions and Modern Nutrition
Jilin, Liu & Peck, Gordon. Chinese Dietary Therapy.
Ody, Penelope.   The Chinese Herbal Cookbook: Healing Foods from East and West.

 

 

Spleen Qi Xu Lunch

JP got us all excited to nourish and tonify our collective spleens.  She whipped up an amazing dish with a wild rice mix, boiled chicken and a beet juice drink. This is the perfect lunch to wake up the Spleen and encourage its transforming and transporting function. It was delicious!

TCM DOS: Spleen Qi Deficiency

TCM SS: Poor Appetite, Abdominal distention (especially after meals), loose stools, fatigue and lassitude, sallow complexion, heaviness in the body, and mental fatigue. This condition is worse with raw cold foods and better with cooked warm foods.

Tongue: Pale with thick white coat, slightly swollen and scalloped

Pulse: Weak, Slippery (with dampness accumulation)

Western Correlations: Irritable Bowel Syndrome, Mal-absorption, Chronic Gastritis, Chronic Enteritis, Chronic Diarrhea, Ulcers.

Foods that Help: Oats, Rice, Congee’s, Mochi, Black Beans, Squash, Parsnip, Yams and Sweet Potatoes, Pumpkin, Carrots (cooked), Beets, Fennel, Dates, Figs, Molasses, Brown Sugar (in moderation), Cinnamon, Ginger, Cardamom,Chicken, Turkey, Halibut, Tuna.

Foods to Avoid: Raw salads, Raw vegetables, Citrus fruits, ice cream, seaweeds, bananas, tofu, dairy.

Lifestyle: It is best to eat smaller portions, while eating slowly, and chewing food very well. Avoid big meals, rushing while eating, or eating while emotionally upset.

Helpful Cooking Methods:Boiling, Baking, Roasting, and frying will increase the yang energy of the food making it easier to digest.

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SP QI Xu Lunch

Rice

Ingredients:

1 lb Varied Wild Brown Rice

1 teaspoon Nutmeg

10 pieces of Da Zao-Chinese Date

Pinch of Black Pepper

1 oz of raw onions soaked in 3 cups of warm honey and water

Sprinkle of cinnamon after the rice cools down

 

PRE PREP
Soak 1 oz of raw onions in warm honey water overnight

 

Cooking Directions:

In a medium size pan heat 2 Cups of distilled water on medium heat and then add 1 cup of the water from the onion/honey that soaked overnight.  Cook rice for on low/med heat for 45-60 Minutes. In the last 10 minutes of cooking add the Da Zao.

Add Black pepper, nutmeg-stir after the rice has stopped steaming. Sprinkle cinnamon over the top and enjoy J

 

 

Baked Sweet Potatoes

Ingredients:

6 medium size sweet potatoes

3 tablespoons of honey

1 teaspoon of fresh ground pepper

 

Pre prep

Cut the Sweet potatoes and roll them around in a small amount of honey and black pepper. Cover and leave them at room temp over night.

 

Cooking Directions:

Bake in oven at 325 for 30 -45 minutes with ½ cup of the honey/onion water.

Add sprinkle of nutmeg and cinnamon.

Stir in 1 TB of honey

Drink:Beet Juice

Ingredients:

2 Beets with roots and leaves

4 cups of water

2 cups of Coconut Water

Directions:

Make slice into the beet and add them to boiling water. Simmer for 10 minutes.

Let cool and add coconut water. Enjoy J

Boiled Chicken

Ingredients:

7-8 medium size Chicken breasts cut into small pieces

1 tablespoon of black strap molasses

1 tablespoon of Maple Syrup

Sprinkle of nutmeg and black pepper

1 slice of dried, sugar coated ginger

Cooking Directions:

Heat distilled water in a large pot on medium heat for 10 minutes with the sliced ginger. Add chicken pieces into the water and cook until chicken is done. Stir in the maple syrup and black strap molasses. Sprinkle the nutmeg and black pepper.

Enjoy J

 

Symptoms include lack of appetite, bloating, loose stool, and fatigue.

              P: Weak          T: pale, soft tongue with thin, white fur.

Western diagnoses: diarrhea, gastric or duodenal ulcers, anemia, or even chronic hepatitis.

Foods to eat

Cooked, warming foods such as squash, carrots, potatoes, yams, rutabagas, turnips, leeks, onions, grains, oats, butter, small amounts of chicken, turkey, mutton or beef, cooked peaches, cherries, strawberries, figs, cardamom, ginger, cinnamon, nutmeg, black pepper, custards, small amounts of honey, molasses, maple syrup, sugar, Millet, beans, pine nuts, figs, dates, cabbage, onions, and pumpkin. Food should be well chewed and eaten in moderate amounts.

 

Foods to avoid:

Salsa, citrus, too much salt, tofu, millet, buckwheat, milk, cheese, seaweed, and excess sugar.

Recommended foods for SP Qi Deficiency are foods that are easy to digest.  Only warming and nourishing foods should be eaten.  Cooked, warmed, slow-cooking foods are best for those who suffer from Spleen Qi deficiency.  Recipes like soups, broths, cooked vegetables, rice, oatmeal and small portions of meats.  Uncooked and raw foods should be avoided, as they are difficult for the body to digest.  Avoiding salads and raw vegetables will improve function of the spleen.  Over eating, fasting and eating while working should be avoided.

 

Cafe Bu Xue ~ Building blood, the gourmet way!

Today’s class was truly a holiday affair, with AS and AJ preparing a blood-nourishing Thanksgiving feast.  This post covers both AS and AJ’s projects, as together they transformed our eating area into “Cafe Bu Xue” (or “Build Blood”), complete with candles and flowers. AS outdid herself by preparing a date appetizer, salad, pot roast and a couscous dish, while AJ brought it home with a raspberry tiramisu for the record books. This was, by all accounts, a huge treat…it’s been a long time since the whole class was so silent, everyone contentedly munching on this blood-building buffet.

Little eggs, big taste.

I must say, this meal contained a first for me: quail eggs.  Everything is better miniature! Actually, two firsts: AS also brought in a jar of hibiscus blossoms in syrup designed for flavoring and garnishing cocktails.  The craziest we could get with our cocktails in an academic setting was ginger ale, but it was still a beautiful sight!  (I can vouch for their beauty in champagne, too, as I brought a jar of the blooms to our family Thanksgiving meal.  Be prepared for about 1,000 “What IS that?!”‘s tossed your way, though!)

Fancying up a glass of ginger ale with a hibiscus blossom!

Feast your eyes on the menu–then go make yourself some blood-boosting goodness.  As always, click on the pictures to see larger mouth-watering images!

 

Appetizer:

~ Festive Stuffed Medjool Dates – chockful of goodies

Medjool dates stuffed with sunshine.

~ Spinach, Chard, Kale & Roasted Beet Salad, topped off with Quirky Quail Eggs, Craisins, Walnuts and  a Balsamic Vinaigrette drizzle

Entrée:~ Hearty Crock-Pot Roast; slow-roasted with Carrots, Field Peas, Pearl Onions & Baby Red Potatoes

~ Couscous with Cranberries, Almonds & Pine-Nuts

Couscous a la Xue

Dessert:~ Rascally Royal Raspberry Tiramisu  &  Sparkling “Ale” with Hibiscus Flowers

 

TCM Diagnosis:  Blood Deficiency

In the “Western world”, Blood Deficiency, aka “Xue Xu”, correlates with anemia, but you don’t have to have a low blood count to have symptoms of blood deficiency.  It’s usually caused by Spleen Qi deficiency (“Spleen is the mother of blood“) which reduces its ability to “T-n-T” (i.e. transform food into blood & energy, & transport it to the rest of the body). When blood becomes deficient, however, both the Heart & the Liver are affected as well (sing with me now: “Liver stores blood; Heart governs blood“). Various factors cause blood deficiency, including inappropriate diet/lifestyle, overwork (taxes the Spleen), holding in emotions, excess drinking/drug use (weakens Liver’s ability to store blood), menstrual disorders, post-partum blood loss, or genetic imbalances. There’s a wide range of symptoms since Xue Xu affects almost all systems in the body.  Symptoms may include:  palpitations, forgetfulness, poor memory, insomnia, shortness of breath, dizziness, fatigue, excessive dreaming, constipation, pale complexion, pale and dry, cracked lips, dry mouth, headache with lightheadedness, floaters, anxiety, numbness or tingling in limbs, dry skin/hair/nails, irregular/light menses; Tongue: pale; Pulse: thin or choppy.  Chinese herbs used to treat symptoms of blood deficiency do so bynourishing and/or tonifying blood.  Some of these include:  Dang Gui: (Chinese Angelica root); Bai Shao (White Peony root); Long Yan Rou (Longan); Hong Zao/Da Zao (red/black dates); and Gou Qi Zi  (Chinese Wolfberry).

Foods Used For Blood Deficiency:
Most of the iron in our diet comes from meat sources such as beef, liver (yes, liver!), oysters, chicken, eggs, etc., but yes – you can also nourish blood with a non-meat diet that’s rich in iron. These are just some of the foods that are believed to help blood deficiency: asparagus, grapes, potatoes, royal jelly, yams, berries (raspberries, blackberries, etc), squash, carrots, kale, spinach, beets, even grains!  On the other hand, you need to avoid foods (in excess) that are cold, raw, damp or greasy (they damage the Spleen), as well as alcohol or drugs.    Foods that nourish & tonify blood (such as beef, lamb, carrots, etc.) are considered ‘warming’ so they go very well during the late autumn & winter seasons – hence why we gravitate so  much more towards stews and casseroles  around the winter holidays.  These warm, acrid & sweet flavors build up our Qi & Blood  – if you’re feeling chilled to the bone, how about a nice bowl of hot marrow broth?  Any of the warming methods (e.g. grilling, roasting, baking or simmering) work well as a way of preparing blood building dishes.  And, in between your acupuncture treatments, you can apply acupressure to the same points we would needle to stimulate “Blee & Chud” (aka Qi & Blood) boosting effects: UB 17, UB 20, LVR 8 & SP 6.

References:
Macciocia, Giovanni.  Foundations  of Chinese Medicine
Kaptchuk TJ. The Web That Has No Weaver: Understanding Chinese Medicine.
Paul Pitchford.  Healing With Whole Foods: Asian Traditions and Modern Nutrition
Jilin, Liu & Peck, Gordon. Chinese Dietary Therapy.
Ody, Penelope.   The Chinese Herbal Cookbook: Healing Foods from East and West.

My Tried & True Easy Crock Pot Roast to Nourish Blood

Ingredients:
1 3-pound boneless chuck roast
2 tsps seasoning salt
2 tsps black pepper
3 bay leaves
3 cloves garlic, minced
1 onion, thinly sliced
¼ cup chopped celery
1 large carrot cut into ½” pieces
4 small baby red potatoes, washed & cubed
¼ cup frozen green peas
12 small pearl onions or shallots
3 or 4 beef bouillon cubes, crushed
½ cup water (or, better yet:  red wine, extra oomph to boost that blood!)
1 tbsp vegetable oil
Directions:
Sprinkle roast on all sides with seasoning salt & black pepper.    Put roast in deep dish with next 4 ingredients; cover & marinate overnight in refrigerator.  Next day, allow to sit at room temperature for 10 minutes, then heat vegetable oil in skillet.  Brown roast on all sides; drain oil but keep pan drippings (browning the meat makes the whole dish tastier and gives the pan juices an appetizing deep brown color). Sauté sliced onions & celery in pan drippings for 2 minutes.  Place roast in a crock pot, and top with all ingredients except bouillon cubes.  Dissolve bouillon cubes in ½ cup water (or red wine J ).  Pour over roast.  Cook on low setting for 8 hours.    Allow to sit at room temperature for about 15 minutes before slicing; better yet, shred roast & let it soak up all that loving juices of the gravy!

Spinach, Kale, Chard & Roasted Beets salad


Ingredients:
1 tablespoon extra-virgin olive oil
Kosher salt, freshly ground pepper
1 bunch Lacinto kale, triple-washed; center ribs and stems removed, leaves cut into 1-inch squares
1 bunch Spinach (about 8 ozs), washed
1 bunch red chard, washed’ center ribs & stems removed; leaves cut into 1-inch squares
1/4 cup minced shallots/sliced red onions
3 medium beets (about 1 bunch), trimmed, washed & peeled; cut into small wedges
4 ounces feta/goat/bleu cheese, crumbled
2 tablespoons Balsamic Vinaigrette
4 Quail eggs, hard boiled (just as you would make boiled eggs), coarsely chopped
¼ cup dried cranberries (Craisins) or Goji berries
¼  cup walnuts/pecans

Directions:
Preheat oven to 375°. Grease shallow baking sheet with olive oil & arrange beets in 1 layer.  Roast for about 20 minutes or until fork tender then allow to cool.  Mix kale&  spinach together.  Drizzle with balsamic vinaigrette & fold gently to combine. Top with roasted beet wedges.  Sprinkle with chopped shallots or red onions, cheese of choice, cranberries & nuts.  Cover and chill, at least 3 hours.

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Rascally Royal Raspberry Tiramisu

Tiramisu

1 (12 oz.) bag white chocolate pieces

3 pkg.  cream cheese, softened

2 pkg of Lady Fingers

2 pt. baskets fresh strawberries, stemmed, divided or other fresh berries

1 1/2 cups raspberries, rinsed and patted dry

2 Tablespoons granulated sugar

1/2 cup plus 3 tablespoons Chambord or other raspberry-flavored liqueur or ruby port

1/2 cup Raspberry coulis

2 cups heavy cream

Raspberry Coulis

2 cups raspberries (about 12 ounces), rinsed

3/4 cup simple syrup

1 1/2 Tablespoons lemon juice (fresh)

1/2 Tablespoon cornstarch

Simple Syrup

2 cups sugar

2 cups water

Raspberry Coulis

Bring the raspberries, syrup and lemon juice to a simmer in a medium saucepan over low heat. Simmer, stirring occasionally, until the berries are very soft, about 10 minutes.

Sprinkle the cornstarch over 2 teaspoons cold water and stir to dissolve. Pour into the simmering raspberry mixture. Cook, stirring, occasionally, until the sauce thickens, about 3 minutes.

Blend the mixture and then strain through a fine-mesh wire sieve into a medium bowl; discard the seeds. Cool completely, then cover and refrigerate until ready to use. (Freeze any leftover coulis in a plastic container for up to one month.)

Simple Syrup

Bring the sugar and water to a boil in a heavy medium saucepan over high heat. Reduce the heat to medium-low. Simmer, stirring until the sugar is completely dissolved, 6 to 8 minutes. Let cool completely. Transfer to an airtight container. Refrigerate until completely chilled, at least 4 hours.

 

1. To make filling, melt white chocolate chips in top of double boiler over hot, not boiling water. Stir until smooth.

2. In large mixer bowl, beat cream cheese until fluffy. Stir in melted chips. Whip cream to form soft peaks. Gradually whisk into cream cheese mixture, set aside.

3. Line bottom of a 11 x 8 x 3 -inch pan with lady finger halves, cut sides in.. Drizzle the remaining 1/4 cup Chambord over the lady fingers and cover with half of the coulis. Cover the berries with half of cream filling, gently spreading it into a smooth layer of the remaining whipped cream. Now, spread the other half of the lady fingers on top of that layer, and repeat adding the coulis , adding the other 1/4 cup of Chambord, the other half of the berry mixture, and the other half of the cream filling. Cover tightly with plastic wrap. Refrigerate for at least 2 hours and up to 1 and 1/2 days.

RASPBERRIES

Neutral , sweet and sour         Organs: Liver and Kidney

Nourishes and cleans blood, regulate menstruation, treats anemia, treats excessive and frequent urination (esp at night) can be used to induce labor

**raspberry leaf**

Strengthen uterus, checks excessive menstrual flow, restrains bleeding generally, supports optimum hormonal patterns in pregnancy.

** *cream is made from cows’ milk

Neutral to cold, sweet, LU ST HT, earth

Support qi yin and blood, support LU,ST,HT and creates body fluids. Moistens intestines and skin detoxifies. Indication general qi and blood def, st yin def

***Cow milk cheese

Neutral to cool, sweet and sour.  ST, SP,LU, LV.  Wood and earth

Support and move qi, Nourish yin, laxative.  Indication yin xu, esp lung yin xu, dryness in LI

Cross-section of beauty.

Cupcakes to Course the Liver Qi

Liver qi stagnation is most easily recognized as stress, irritability, and frustration.  One surefire way to combat those feelings is the “eat a bunch of cupcakes” method, but all that sugar can just compound the issue.  BUT…what if…just WHAT if…someone devised a cupcake that also eased Liver Qi Stagnation?  JK became our superhero of the day and did just that.  These cupcakes (AND frosting) are full of ingredients that help to move liver qi along, soothing the frustration that often comes with a lack of baked goods.  And the kicker…they even had creamy insides.  Now, this isn’t your everyday Liver Qi Stagnation recipe (“man cannot live on sugary cupcakes alone”) but you can definitely use it as your “Break Glass in Case of Liver Qi Emergency” standby!

TCM DOS:  Liver qi stagnation

Western diagnosis: Amenorrhea,dysmenorrhea, premenstrual syndrome, headache, depression,  IBS, Gastritis, Hypochondriac pain, Indigestion

Signs and Symptoms:  Premenstrual syndrome, Breast Tenderness, Sighing, irritability, depression, frustrations, and mood swings that have abrupt outbursts. In addition there may be stomach aches,  diminished appetite,  bloating in the epigastric region, gas, diarrhea, IBS, nausea, retching, Plum Pit Qi, and  feeling of congestion and or swelling in chest , Hypochondriac Pain and or Distention,

Tongue: Light red with a thin white coat

Pulse:  Wiry

Foods that help LV qi stagnation:  carrots, black sesame seeds, beets, pine nuts, lemon peel, yogurt, wheat, cherry, plums, fennel, plums, vinegar, pickled vegetables, radish, cabbage, cauliflower, broccoli, brown seaweed, onions, celery, mustard greens, rosemary, turmeric, basil, bay leaf, cardamom, cumin, marjoram, dill,  and horseradish.

*Black pepper, garlic and ginger stimulate flow of qi but should only be used in small amounts: otherwise, they can cause harm to the liver.

Foods to Avoid:  Alcohol, coffee,  red meats,  fried foods,  foods high in fat, very spicy, hot foods,  sweet foods and sugar. In addition, avoid food coloring, preservatives, highly processed and refined foods.

Helpful cooking method: Pickling, steamed, boiling or lightly cooked.

REFERENCES

  1. https://yingyangxue.wordpress.com/category/kidney-yin-deficiency/
  2. Chinese Nutrition Therapy Dietetics in TCM  JoergKastner, M.D., L.Ac.
  3. HS 521 Nutrition and Diet Therapy Class Handout

Cupcakes to Course the Liver Qi

              Cupcake mix

Supreme Moist Carrot Cake mix

4/5 cups water

3 brown organic eggs

1/3 cup organic coconut oil

1/3 cup vegetable oil

Carrots: Improve LV function                        1 ½ cups

Black sesame seeds:  Supplements LV         ½ cup

Beets: LV qi stagnation                                     1/5  cup pureed

Greek yogurt: Relax LV                                3 tbs

Wheat flower                                                 ¾ cup

Pine Nut                                                         ¼ cup

  1. Mix ingredients
  2. Heat:  350 degreese
  3. Beat: low speed 30 seconds then medium speed for 1 minute
  4. Pour into cupcake baking cups
  5. Bake-  7- 9 minutes

Frosting & Filling

Cream cheese frosting                                                1 can

Lemon Peel: moves stagnant LV qi                       1 ½ tbs

Greek Yogurt:  relax LV                                            1 cup

Wheat flour                                                                    ¾ cups

  1. Zest the lemon peel;  stir  can of cream cheese frosting, lemon zest, greek yogurt, and wheat flower together
  2. Gently make a small opening in center of cupcake
  3.  fill w/ 3 tsp of frosting mixture
  4. Frost the top of the cupcake
  5. Sprinkle black sesame seeds on top

I *told* you they had a creamy center!

Delicious Damp Heat Congee

JG rounded out the semester with an absolutely divine damp heat-draining congee.  (A congee is a rice-based porridge, slow-cooked with a lot of water, that is particularly beneficial to the middle jiao–the spleen and stomach.)  When you hear the word congee, you usually think “bland bland bland.”  When you think of foods that typically drain damp, you think “bland bland bland.”   I cannot tell you how much further from “bland” this wonderful congee was!  Slow cooked for 7+ hours, JG added the perfect amount of seasonings without comprising this dish’s ability to clear heat.  I must admit I have several bowls of this…and I stopped only at “several” to uphold my dainty, lady-like reputation (*ahem*).

TCM DOS: Damp heat

Western Correlations: leukorrhea, jaundice, eczema, psoriasis, boils, hepatitis, tenesmus,
dysentery, UTI, conjunctivitis, ear infection with yellow/green discharge, bronchitis/pneumonia
with coughing up yellow phlegm,

TCM s/s: yellow discharge (c/b foul odor) of genitals, ears, eyes, nose; yellow phlegm when
coughing; skin rash that is red & oozy; loose stool with blood, mucus, and/or foul odor; ascites

Tongue: red, thick yellow & greasy coat

Pulse: rapid, slippery

Foods that help: aduki beans, alfalfa, amaranth, basmati rice, celery, Job’s tears, lettuce, mung

bean, pumpkin, turnip

Foods to avoid: alcohol, greasy, fatty, fried, foods; hot, spicy foods/spices (think ginger, onion, garlic, etc); nuts; oats; beef, chicken egg, lamb, pork; dairy; excess sweets; excess raw fruits/vegetables

Helpful cooking methods: If patient has weak digestion make sure to steam, boil, roast vegetables for easy digestion.

Damp Heat-Clearing Congee

Ingredients:

• 2 cups rice; basmati not recommended because it doesn’t brake up ( I used Lundberg Wild
Blend)

• 12 cups vegetable broth

• 6 cups water
~About 1 cup rice to 5-10 cups water/broth. Thicker congee: 1:5 rice:water/broth
Soupy congee: 1:10 rice:water/broth. It’s better to use too much water/broth, then too little.

• 4 bay leaves (for flavor only, not to be eaten)

• Salt to taste

• Cumin 1/4-1/2 tsp

• Garlic powder 1/8-1/4 tsp (caution: just to taste because to warming for damp heat)

4 tops of carrots only (used for medicinal purpose only, not to be eaten)

1 cup fresh diced pumpkin (7oz = 1/2 can canned pumpkin)

1 cup fresh diced sweet potato/yam

1 can (15oz) rinsed aduki beans

1 stalk celery, cut into smiley face

Directions:

• Place rice, vegetable broth, water, bay leaf, salt, cumin, garlic powder, carrot tops in crock pot and cook on low heat for 7 hours (can cook on higher setting for approximately 5 hours, but “the longer congee cooks, the more powerful it becomes”~ Paul Pitchford)

• Add pumpkin, sweet potato/yam, aduki beans, & celery to congee and cook for an additional 1-2 hours when the congee is thick, rice is fully broken down, and vegetables are tender.

Damp Heat

• Congee itself is good for dampness, heat conditions, & tonifying the spleen

• Pumpkin is cooling and relieves damp conditions

• Sweet potato/yam is cooling and strengthens the spleen

• Aduki beans detoxify the body, remove heat conditions, & are used for damp & watery conditions

• Celery is cooling, dries damp, & used for excess heat conditions

• Carrot tops are good for damp conditions

~~~

*Amazing website for congee benefits, preparation, cooking methods, properties of grains, legumes, meats, herbs, vegetables, and fruits that could be used, and it list different recipes for different TCM diagnosis.

Check it out:

The Journal of Chinese Medicine Read Periodicals: Congee – Longevity Food for Life, 2/1/2010
http://www.readperiodicals.com/201002/1984286621.html#b

Soup Pho the Kidneys

As you grooooan at my joke, keep in mind ‘groaning’ is the sound of the water element in Five Element Chinese Medicine–the same element that governs the kidneys!

“WOW.”   That’s a good place to start describing this epic voyage into nourishing KD yin with the most delightful, thoughtful, so-healing-you-can-feel-it-vibrating phở  (a Vietnamese noodle soup).   SB blew our minds (but then quickly healed them via this soup) with his tongue-in-cheek ‘Temple Brand’ Phở.   Now, I’m not usually a big pho eater because it is difficult for me to find a vegetarian version; not only was SB’s broth vegetarian, it was steeped in all sorts of wonderful herbs, including shu di huang and he shou wu.  I am embarrassed to admit that I had never really partaken in a meal made with proper Chinese herbs and I was very grateful for this opportunity.  SB gave us tons of options for our soup–rice noodles, thai basil, cilantro, bean sprouts, fresh limes, sriracha, hoisin sauce, jalapenos… everyone’s dish was a little different. Oh, and I almost forgot my favorite part (if I had to pick a favorite from all the deliciousness)–the faux meat floating in the soup.  SO. GOOD!

Most astounding?  This wasn’t a regular go-to dish for SB–this project was his first time making it.

TCM DOS- Kidney Yin Deficiency

TCM S/S- Dizziness, tinnitus, vertigo, sore back, constipation, may also have empty heat signs, mallor flush, night sweats, heat in the 5 palms, insomnia, dry throat

Tongue- Red with little to no coat, may have horizontal cracks, red tip with empty fire

Pulse- Floating, empty, rapid, thin

Foods that help- Water, salty flavored food (miso, sea salt, tamari, sauerkraut), kidney shaped foods (black bean, kidney bean, most beans), blue and black foods (blueberries, mulberries, blackberries), seafood (fish, shrimp, seaweed), seeds (flax, pumpkins, sunflower, black sesame), and nuts (cashews, walnuts, chestnuts), bone marrow broth, grains (barley, millet), vegetables (asparagus, deep green leafy vegetables), fruits and melons

Foods to avoid- chilies, cinnamon, garlic, ginger, onions, shallots, leeks, basil, cloves, wasabi coffee, vinegar, pickles, tea lamb, shrimp, prawns, veal, game birds citrus fruits, cigarettes, alcohol and recreational stimulants

Other tips- Meditation, qi gong, tai qi, yoga

 ‘Temple Brand Phở’

Broth-
2″ nub of ginger, cut into 8 or 9 pieces
4 quarts of water
1 package of Pho Spices [3 cinnamon stick, 1 tablespoon of coriander seeds, 1 tablespoon of fennel seeds, 5 whole star anise, 1 cardamom pod, 6 whole cloves – in mesh bag]

Herbs- 1 piece of Korean ginseng, 1 piece of shu di huang, 15 grams of he shou wu, 15 grams of goji, 1 cup of longan (in mesh bag)

2 medium size carrots rough cut

1 medium size parsnips

2 cups of rough cut daikon radish

1 cup of blueberries

2 red pears cut into 8 pieces

1 teaspoon of fresh ground pepper

2 tablespoons of vegetarian fish sauce

1 tablespoon of soy sauce (3 if no fish sauce)

2 tablespoons of cane sugar (to taste)

Sea salt (to taste)

Noodles-

1/2 pound dried flat rice noodles (known as bánh phở; use 1/16″, 1/8″, or 1/4″ width depending on availability and preference)

Toppings (optional)-
Protein such as fried or baked tofu, bean curd skin, soy, or seitan
Mushrooms
Vegetables such as bok choy, napa cabbage, carrots, parsnips, daikon radish or broccoli

Garnishes-
1 chile pepper (Thai bird, serrano, or jalapeño), sliced
1 lime, cut into wedges
1/2 cup bean sprouts
Large handful of herbs: cilantro, Thai basil, cilantro/saw-leaf herb
Hoisin sauce, sriracha (optional)

For the broth
Char pears and ginger over an open flame (holding with tongs) or directly under a broiler until slightly blackened, about 5 minutes on each side. Rinse with water.

In a crock pot (ginseng and he shou wu can not be cooked in a metal pot), add all broth stock except for the 1 package of pho spices and herbs. Set crock pot for 4 hours. At 2 hours add pho spices package and herb bag. Season to taste strain and keep hot until ready to serve.

For the noodles
While broth is simmering, place noodles in a large bowl and cover with hot water. Let stand for 20-30 minutes or until tender but still chewy. Drain. (If soaking does not soften the noodles enough, blanch them in a pot of boiling water for a few seconds.)

For the toppings (optional)

For more heat signs use plenty of bean sprouts and add sliced lotus root (steamed or blanched)
While broth is simmering, prepare toppings as desired – slice and cook tofu, lightly steam or blanch vegetables, etc. Toppings should be unseasoned or only lightly seasoned so as not to interfere with the flavor of the broth.

To serve
Divide noodles between two bowls. Arrange toppings over noodles. Ladle about 2 cups of broth into each bowl. Serve with garnishes on the side, which diners should add to taste.

Superfood Salad

I don’t get as excited as many people do about salads.   Sure, I enjoy them, but they’re usually nothing to write home about.  CB’s blood-boosting salad is definitely an exception.   Considering it’s a kale-based salad, that’s even more impressive! The kale and beets were expertly cut down to manageable sizes, the apples were crisp & sweet, and the toasted pumpkin seeds and salt brought it to a whole  ‘nother level.   I had more than my fair share of this salad, and I suggest you make this one ASAP!

 

TCM DOS:  Blood Deficiency

 

TCM SS- Numbness of limbs, pale complexion, anxiety, dry hair and skin, nervousness,  lassitude, tiredness, blurred or poor vision, spots in field of vision, thin hair, depression, poor sleep, amenorrhea or scanty menses, constipation, dizziness, headache, infertility, cold hands and feet, psoriasis, menstrual cramps.

Western Correlations- Anemia, amenorrhea, depression, low blood pressure, irregular menstruation, chronic fatigue syndrome, infertility, miscarriages.

Foods That Help- All meats especially pork, beets, cherries, eggplant, spinach, sweet potato, dates, grapes, lychee fruit, mulberry, raspberry, millet, wheat, corn, oats , rice, chestnut, black beans, cows milk, honey, molasses, green olives, mussels, oysters, spirulina.

Foods To Avoid- High fat animal diets, sweet foods, highly processed or refined foods, cold or frozen foods, alcohol, caffeine.

Helpful Cooking Methods- Grilling, frying, baking, searing, simmering in liquid and cooking with alcohol.

Other Tips- Due to the weak nature of Blood Deficient people one should focus on a balanced lifestyle. Regular eating and sleeping times, balancing activity with rest. Eat nourishing warm foods that support the Middle Jiao function. Strenuous exercise is not recommended due to the exhaustion of qi.

 

Northwest Salad

 

2 cups of packed Kale (or Chard), washed and de-stemmed

1/2 cup of grated carrot

1/2 cup of grated beet

1 apple grated with skin

2-3 tbs olive oil

1-2 tbs citrus juice (lemon)

2 tbs apple cider vinegar

1/3 cup toasted pumpkin seeds

Salt and Pepper to taste

 

Use a food processor if available to chop kale into small pieces. You may hand chop kale into small pieces as well. Grate Carrot, Beet, Apple. Toast pumpkin seeds in a skillet over medium heat for 5-6 minutes until lightly brown and salt lightly.

Mix oil, citrus juice and apple cider vinegar. Salt and pepper to taste.

Toss all ingredients and cover lightly with dressing.

 

Ingredient Benefits-

Kale- A super food that supplies the body with chlorophyll, calcium, iron and vitamin A.

Carrot- Its sweet flavor that benefits the middle jiao and spleen. Their alkaline nature cleanses acidic blood.

Beet- Strengthens the heart and purifies the blood. Used with carrots for hormone regulation.

Pumpkin seeds- Benefit the stomach, good source of zinc and Omega-3 fatty acid.

Apple- Produces body fluids, benefits low blood sugar and alleviates depression.

Lemon- Improves the absorption of minerals and cleanses blood.

 

Celery smiles & Snowballs in Florida

KH came at Liver Qi Stagnation from two angles: nourishing the liver and calming the shen, and using the sour taste to move liver qi.   He absolutely hit it out of the park on both counts!   KH attained the ever-elusive perfect amount of sweetness in the cherry date balls (I wasn’t sure with the first one, so I had to have 16 more).  His pickled carrots, however, were an unexpected hit.  They came with a warning that they would, in fact, move our qi in a big way; I think it’s fair to say that they lived up to that promise in the most delicious, healthy way.  They woke up our tastebuds and got that liver qi zingin’.

OH!  I almost forgot the best part! Be sure to pay attention to KH’s instruction for the pickled carrots–he instructs us to cut the celery into 1/2 “smiles.”  You know your dish is going to be good when “smile” is used as a unit of measurement.

TCM DOS:  Liver Qi Stagnation

TCM SS:  Chest Distention, Hypochondriac Pain and or Distention, Sighing, Nausea, Vomiting, Poor Appetite, Diarrhea, Depression, Irritability Moodiness, Plum Pit Qi, PMS, Breast Tenderness, Painful and or Irregular Menstruation.  Tongue:  Light Red with Thin White Coat.  Pulse:  Wiry

Western Correlations:  Amenorrhea, Chest Pain, Chronic Cholecystitis, Depression, Dysmenorrhea, Gastritis, Headache, Hypochondriac Pain, Indigestion, Irregular menstruation, Irritable Bowle Syndrome.

Foods that Help: Onions, Garlic, Celery, Mustard Greens, Turmeric, Basil, Bay Leaf, Cardamom, Cumin, Fennel Marjoram, Dill, Black Pepper, Horse Raddish, Cerry, Rosemary, Pickeled Vegetables, Cabbage, Beets, Cauliflower, Broccoli, Carrots, Plums,

Foods to Avoid: Alcohol, Caffinated Coffee, Fatty or Fried Foods, Highly Processed or Refined Foods, Very Spicy or Hot Foods, Heavy Red Meats, Sweet and Sugary Foods.

Lifestyle:  If you feel the symptoms of Liver Qi Stagnation: Disengage for a while from the internet, video games and email, including your phone.    Light exercise such as walking can help to move your qi and Tai Chi or Yoga can provide both exercise and relaxation.  Don’t forget to receive regular acupuncture treatments to be your best.

Helpful Cooking Methods: lightly cooked, steamed or boiled

Easy Peasy Cherry Date Balls

This recipe is a variation of “No Bake Cherry Date Balls” from www.dishbytrish.com

This recipe is dairy-free, gluten-free and vegan.  They will keep in the refrigator for 5-7 days or you can freeze them.  This recipe should make about 15 one inch balls.

Ingredients:

1/3 cup each of Pine nuts, sunflower seeds and Pumpkin seeds

Pinch of fine sea salt

2/3 cup Medjool dates, pitted

1/3 cup dried cherries, unsweetened

¼ teaspoon vanilla extract

2 tablespoons water

¼ cup flaked coconut, unsweetened

Directions:

Line a baking sheet with parchment paper.  Place seeds and salt in a blender or food processor and blend until fine.  Add dates and cherries and pulse until incorporated.  Add vanilla and water and pulse for a few seconds or until the mixture is sticky.  Shape mixture into 1-inch smooth balls.  Mix seeds and coconut together.  Dip date balls into coconut flakes. Place on baking sheet and freeze for 1 hour.  Serve cool.

The dates calm the spirt and have a sedative effect.  The cherries nourish the liver.  Pine nuts are good for the Liver and treats vertigo and dizziness.

Sunflower seeds subdues the liver and pumkin seeds are green which is the 5E color of the liver.

Zanahorias en escabeche: Pickled Carrots, Mexican Style

From www.foodfromeast.com

Ingredients:

1-2 quarts apple cider vinegar

8 large carrots, well scrubbed and sliced into ½ inch pieces

4 celery stalks cut into ½ inch smiles

6 large bay leaves

4 allspice berries

1 Tablespoon cumin seeds ( I had to substituted ¾ Tablespoon ground cumin)

2 tsp sea salt

Directions:

Place carrots in large steel pot, add the seasonings and cover with vinegar, bring all ingredients to a boil, then turn off heat.  Pour into a large glass jar and let cool to room temperture.  Add celery smiles and refrigerate over night.  Other vegetables such as jicama or cucumbers may be added.

The Vinegar strongly moves liver qi as it is warm, pungent and slightly bitter.  The carrots are sweet, neutral and improve liver function. Celery calms the liver as well as reduces hypertension.  The bay leaves, allspice and cumin are acrid and move qi and promote digestion.

Sweet & Savory Spleen Qi Rice

LF got the summer semester kicked off with a brilliant rice dish to get our spleens (and subsequently,  our brains!) rockin’ & rollin’.   A variation on one of her old stand-bys, this rice had a little bit of something to satisfy everyone.  Every bite seemed to hold another surprise–a walnut! a date! is that…could it be… fennel?!  Indeed it was.   Given the rich blend of spices, the word “Thanksgiving” came up more than once; while this dish certainly comforted and nourished like a Thanksgiving side dish,  it wasn’t too heavy or cloying like some sweet rice dishes tend to be.   Satisfying your spleen and your tastebuds–it’s a win-win.

TCM DOS: Spleen Qi Deficiency

TCM SS: Poor Appetite, Abdominal distention (especially after meals), loose stools, fatigue and lassitude, sallow complexion, heaviness in the body, and mental fatigue. This condition is worse with raw cold foods and better with cooked warm foods.

Tongue: Pale with thick white coat, slightly swollen and scalloped

Pulse: Weak, Slippery (with dampness accumulation)

Western Correlations: Irritable Bowel Syndrome, Mal-absorption, Chronis Gastritis, Chronic Enteritis, Chronic Diarrhea, Ulcers.

Foods that Help: Oats, Rice, Congee’s, Mochi, Black Beans, Squash, Parsnip, Yams and Sweet Potatoes, Pumpkin, Carrots (cooked), Beets, Fennel, Dates, Figs, Molasses, Brown Sugar (in moderation), Cinnamon, Ginger, Cardamom,Chicken, Turkey, Halibut, Tuna.

Foods to Avoid: Raw salads, Raw vegetables, Citrus fruits, ice cream, seaweeds, bananas, tofu, dairy.

Lifestyle: It is best to eat smaller portions, while eating slowly, and chewing food very well. Avoid big meals, rushing while eating, or eating while emotionally upset.

Helpful Cooking Methods:Boiling, Baking, Roasting, and frying will increase the yang energy of the food making it easier to digest.


Sweet and Savory Spleen Qi Rice

Servings: 8

Prep Time: 20 min

Cook Time: 1 hour

Ingredients

~2 Cups of Brown rice

~1 – 2 tsp of Himalayan salt (add to taste)

~1tbsp of Brown Sugar

~1tbs of Blackstrap Molasses

~1tsp of Cinnamon

~1/2 tsp of Cardamom

~1 inch piece of ginger minced

~1 Fennel bulb chopped

~1/2 cup of dates chopped

~1 cup of carrots chopped

~1/2 cup of walnuts chopped

~2 tbs of Coconut oil or olive oil

Directions

~Turn oven on to 375

~In a large pot add 4 cups of water to 2 cups of Rice and bring to a boil.

~Add 1 tsp of Himalayan salt and minced Ginger to rice

~Reduce heat to a simmer and cook for 50min covered

~While rice is cooking place chopped Carrots and chopped Fennel on 2 separate baking sheets

~Add 1 tbs of Coconut oil to Carrots and 1 tbs to Fennel, coat evenly.

~Roast Carrots for 30 min or until tender

~Roast Fennel for 20 min or until tender

~When rice is cooked add Molasses, Brown sugar, Cinnamon, Cardamom, and mix well

~Add cooked Carrots, Fennel, Dates, and Walnuts to rice and mix well.

Note: This dish contains a variety of Spleen Qi nourishing foods such as rice, molasses, brown sugar, cinnamon, cardamom, carrots, fennel, and dates. The added walnuts will help to support the Yang energy of this food and reinforce Qi.

Spleen-booting rice served in an appropriately 5 Element colored bowl!

Kidney boosting Barley!

M’s dish was a resounding success for several reasons–it was delicious (which is always first and foremost, let’s be real here!).  it was quite therapeutic for kidney yin xu, and most impressively, it entailed a host of ingredients that M had never worked with before.  You’d never guess it from the look and taste, though–this meal was a class act.  This straightforward dish epitomized the type of meal we strive to encourage our patients to prepare for themselves–organic, elegantly simple, and nourishing.  I would be lying if I said I didn’t indulge in a second helping (and maybe a third–I’m not telling!)

TCM DOS : Kidney Yin Deficiency

Western Correlation:  menopause, general aging

TCM s/s:  dizziness, tinnitus, dry mouth/throat, low back pain, knee pain, night sweats, 5 palm heat, tidal fever

Tongue = red w/ peeled or geographic coat; no coat

Pulse = thin, rapid

Recommended Foods:  millets, barley, tofu, string (green) bean, black bean, black soybean, mung bean & it’s sprouts, kidney beans and most other beans, kuzu root, watermelon and other melons, blackberry, mulberry, blueberry, huckleberry, carrots, water chestnuts, wheat germ, potato, seaweeds, spirulina, chlorella, black sesame seed, sardine, crab, clam, eggs, pork, and cheese

Foods to be avoided:  too much warming food such as coffee, alcohol, tobacco, lamb, cinnamon, cloves, ginger, & other hot spices.  It is best to avoid overeating.

Cooking Methods:  the cooling or Yin properties want to be preserved when preparing foods to benefit or supplement the Yin.  Steaming, water saute’, blanching and salting are recommended methods to promote the Yin qualities of food.  Be sure to use excess water with the cooking technique you choose.

Barley Stirfry

barley kidney yin xu

kidney yin xu barley

Forget poetry in motion--it's barley in motion!

 

Ingredients:

–       2 cups (hulled) barley

–       1 bag (16 oz.) organic green beans

–       1 bag (12 oz.) organic carrots

–       1/2 head of Chinese (Nappa) cabbage

–       1 can (8 oz.) sliced water chestnuts

–       Naturally brewed organic soy sauce (add as necessary)

–       Toasted sesame oil (add as necessary)

kidney yin xu barley

Add your own soy sauce, tamari, sesame oil, or Himalayan sea salt as needed--although it was divine as served!


Cooking methods:

–     All of the ingredients were steamed in a rice cooker last night.  They all had different steaming times ranging from 10 minutes for the water chestnuts and Chinese (Nappa) cabbage to 30-45 minutes for the barley, green beans and carrots.  I then mixed the ingredients together and refrigerated them.  I warmed them up on the hot plate in a wok using the soy sauce & sesame oil to add flavor and act as a warming medium.

Look at the picture....feel your kidneys growing in strength (and your mouth watering).

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