Chinese Nutritional Therapy

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Raw Food

December 16, 2009 in Chinese Medicine Theory, Chinese Nutritional Therapy, Season of Winter | No comments

There are some correlations between western nutritional science and Chinese food therapy. One of the ways in which they diverge is on the topic of raw food. Chemically, food contains more of its vitamins and minerals when raw, and the longer a food cooks, the more of it’s nutrients are lost. This doesn’t mean western Nutritionists believe that all people should eat all vegetables and fruits raw at all times. However, in Chinese nutrition, raw food should rarely, if ever, be consumed.

I like to think about the stomach as a pot on a stove. If you put cold water and foods into it, it takes more time for the pot to get the food up to temperature in order to digest it than if you put warm, slightly cooked foods into it. The Spleen/Stomach energy has to work very hard, and use quite a bit of qi to break down raw food into components useable by the body. We believe that when food is consumed that has been slightly cooked, through saute, stir fry, baking, roasting, or the like, the Stomach/Spleen can get the most value from the food with the least effort. This is especially true in the wintertime when the body is already working hard to function in the cold weather, and even more so in those who are diagnosed with having a Spleen qi vacuity.

During the winter months, avoid excessive raw food and cold beverages. Give your digestive system the benefit of partially broken down veggies and even fruits (baked pears are fantastic!!) until the weather warms again. You might even consider having a cup of miso or tea before a meal, this helps warm the stomach so that it will be best prepared to digest effectively.

What to do with squash

November 2, 2009 in Chinese Nutritional Therapy, Recipes, Season of Fall | No comments

squash

 

In Chinese Nutritional Medicine, squash is warm and sweet and enters the Spleen and Stomach meridians. This, and the fact that they are in season, makes squash a perfect fall food. As the weather turns cold we turn to warm foods to help our bodies cope. Sweet foods tonify the Spleen, and in late summer the Spleen is the dominant organ. Nourishing the Spleen at this time will help our bodies make more qi and blood. There are so many varieties of squash, and thousands of ways to prepare them. I recently came across a nice page on one of my favorite food websites, Culinate, that describes and depicts some of the more common squash varieties with links to recipes for each one. I encourage you to experiement with squash this season. There are many options, from as simple as cutting them in half and roasting them in the oven, to complicated homemade stuffed pastas.

http://www.culinate.com/articles/culinate8/winter_squash_glossary

Below is a recipe for butternut squash which is remarkably simple and anything but boring. I make it on a regular basis in the fall to eat as is, or to use as a stuffing for ravioli. It comes from Jamie Oliver’s book The Naked Chef.

Spicy Roasted Squash

serves 6

1 butternut squash (2-3lbs)

2 teaspoons coriander seeds

2 teaspoons dried oregano

1/2 teaspoon fennel seeds

2 small dried red chilies (or to taste)

1 teaspoon salt

1 teaspoon freshly ground black pepper

1 clove of garlic

1 tablespoon olive oil

Preheat oven to 400 degrees. Wash the squash, then cut it in half with a large sharp knife. With a large spoon, remove the seeds from the squash (try roasting these with a little touch of oil and some sea salt and have them with drinks, life peanuts). Cut the squash lengthways into quarters and then cut the quarters in half – you should have approximately 1 inch thick, boat-shaped wedges of squash. Put them into a bowl.

Put all the dried herbs and spices into a mortar and pestle and pound them up with the salt and pepper to make a fine powder. Once you’ve done this, add the garlic clvoe and pound it into the spices. Scrape out the contents into the bowl and add 1 Tb of olive oil. Toss the squash thoroughly in this herb and spice mixture, making sure that all the pieces are well coated.

Place the squash pieces in a line, skin side down, on a baking tray. Roast them for about 30 minutes, or until tender. The spicy flavor will cook into the squash, and the squash will crisp slightly, the skin becoming caramelized and chewy.

 

 

http://www.culinate.com/articles/culinate8/winter_squash_glossary

edibleSEATTLE

October 24, 2009 in Chinese Nutritional Therapy, Season of Fall | No comments

edibleseattle 041

I was very excited to find this magazine full of local flare. It is a simple publication centered on healthy growing, harvesting, preparing and eating. What I like about it is that the focus is on HOW we interact with food. So often when we think about healthy eating we focus on WHAT foods we “should” be eating. I think it’s valuable to spend some time thinking about how our food is grown, how it is prepared and how we eat it. As Americans we are often rushed in all aspects of food. To spend some time being present with our food as we prepare it infuses it with more qi. To savor and enjoy our food with family and friends helps our Spleen energy get the most from the food we eat. Autumn is a wonderful time to practice this as many of the foods, like squash and root vegetables, require slower, longer cooking. I encourage anyone in Seattle to check out this magazine for ideas and inspiration on how to think about food. The “edible” series is also available in other cities and can be found at www.ediblecommunities.com

Blood Deficiency

July 16, 2009 in Chinese Medicine Theory, Chinese Nutritional Therapy | 1 comment

raspberry

Blood deficiency is more prevalent in women than in men due to the menstrual cycle, but some men suffer from this as well. It arises from a number of conditions, including, but not limited to: heavy menstrual cycle, a history of hemorrhage, amenorrhea, or long term vegetarianism. Blood deficiency can underlie a number of physical symptoms including dizziness, pallor, fatigue, scanty or absent menstrual cycle, some types of numbness or skin rashes, dry skin and hair, brittle nails, chronic muscle spasms, slow to heal tendonitis and injuries, heart palpitations and specific types of insomnia. It is very important to stay well hydrated if you are blood deficient. 6-8 glasses of water are essential, as well as introducing fluids that have electrolytes in them. Organic chicken broth is another way to help hydrate the body while providing easy to assimilate nutrients.

If your practitioner has diagnosed you with Blood Deficiency, there are some simple foods and supplements that you can incorporate into your diet that will help your body to build more and stronger Blood. Be sure to check with your Naturopath or physician before starting supplementation to be sure the supplement is appropriate for your particular situation.

1) Certified Organic beef

2) Green leafy vegetables such as kale and chard

3) Black strap molasses

4) Dark colored fruits and vegetables like red grapes, raisins, berries, beets, etc.

5) Slow-cooked soups, stews and braised meats which are the best methods for extracting essential nutrients from bones, meats and vegetables

6) Seaweeds (be sure to use quality brands that ensure purity standards)

7) Organic Royal Jelly which is a wonderful tonic that is naturally high in amino acids, vitamins and enzymes
8) Iron supplements such as “Floradix” which is a gentle liquid tonic that helps support the blood.

9) Chlorophyll Supplements particularly barley grass (avoid spirulina as it tends to be too warming)

Burdock Root

July 16, 2009 in Chinese Nutritional Therapy, Recipes, Season of Spring | No comments

burdock

In Chinese Herbal Medicine, the small fruit of the Burdock plant is used. The root, however, is used in both Chinese Nutritional Therapy and Western Herbalism and this part of the plant can be used in cooking. Western Herbalists use Burdock root to treat skin conditions that are dry, such as dry eczema, psoriasis and dandruff. This root can be found in many asian grocery stores. It needs to be peeled, and soaked in a solution of vinegar or lemon juice to prevent discoloration (1 tea white vinegar or lemon juice to 1 cup water). Use this root chopped in stir frys, soups, or roasted with other root vegetables.

 

Stir-Fried Burdock and Carrot

from the book The Japanese Kitchen by Hiroko Shimbo

makes 4-6 servings as a side dish

2-3 Tb veggie oil

5 1/2 oz burdock, peeled, julienned in 2 1/2-in lengths (about 2 cups) and soaked in 1 c water and 1 tea vinegar

2 oz carrots, julienned in 2 1/2-in lengths (about 2/3 cups)

2 Tb sake (rice wine)

1 Tb mirin (sweet cooking wine)

1 Tb sugar

1 Tb shoyu (soy sauce)

1 tea tamari

2 Tb white sesame seeds, toasted

1/3 tea shichimi togarashi (seven spice powder) or red chili flakes

In a wok or skillet, heat the vegetable oil over high heat. Drain the burdock, and cook it, stirring, until it is well coated with oil. Add the carrot and cook, stirring, for 2 minutes. Add 3 Tb water, the sake, mirin, and sugar. Cook the mixture until almost all the liquid is absorbed, stirring all the time. Add the shoyu, and cook for 30 seconds. Season the mixture to taste with tamari. Add 1 Tb of the sesame seeds, add the seven-spice powder or red chili flakes, and give several large stirs. Transfer the vegetables to a platter, and let them cool to room temperature. The dish tastes better after a few hours, and can be kept in the refrigerator, covered, for a day. Serve at room temperature or chilled, with the remaining 1 Tb white sesame seeds.

Genmaicha

July 16, 2009 in Chinese Herbal Medicine, Chinese Nutritional Therapy | No comments

genmaicha

When the afternoon rolls around many of us feel that we need something to pick us up in order to finish the day. Often times we will head out for a coffee, knowing this will accomplish the task. While a little coffee is not a bad thing, it can give us an immediate burst of energy, but it will deplete us in the long run. In Chinese Medicine, coffee acts as a vigorous qi-mover. Strongly moving the qi in a body that is already in need of supplementation can waste the qi and blood and leave us more tired in the long run. This leads to the daily ritual of afternoon coffee and thus the cycle continues.

For many of us a nice alternative is tea, especially white or green tea. The caffeine content is much lower, and in addition, tea has benefit of being an antioxident.

 

Tea 019

 

There are many types of green tea available. A nice one to try is a Japanese green that is combined with roasted brown rice. Sometimes the rice pops in the roasting process giving the tea the appearance of being combined with tiny kernals of popcorn. Attractive, healthy, and tasty, give Genmaicha a try!

  

 

It is important to note that some people find tea, even green tea, to cause dryness or to raise the energy in the body causing palpitations and anxiety. Especially in the spring, when energy is already rising, it is important to pay attention to what is happening in your body. If your constitution is toward blood deficiency or dryness, or you have symptoms of yang rising, such as palpitations or dizziness, even green tea can be contraindicated. In this case, white tea may work better, or elimination of all caffeinated beverages may be necessary.

Claypot Miso Chicken

July 16, 2009 in Chinese Nutritional Therapy, Recipes, Season of Spring | No comments

claychicken

I recently found this recipe on www.epicurious.com and thought it would be a nice one to share. Not only does it utilize the Donabe pot which we have discussed, but it also includes many of the springtime foods from our food list. The only ingredients that may be more difficult to find are the burdock root, wood ear mushrooms and mirin, all of which can be found at Uwajimaya or other Asian markets in the Seattle area. 

 Makes 4 generous (main course) servings

2 1/2 lbs chicken thighs, with skin and bone

½ c wood ear  mushrooms

5cups water, divided

About 2 cups reduced-sodium chicken broth

1stalk burdock root (sometimes called gobo)

1/2 teaspoon distilled white vinegar or fresh lemon juice

1 and one 1/2 tablespoons canola oil

1 large onion, coarsely chopped

1 lb fresh shiitake mushrooms, stems discarded, large caps quartered

1 and one ½ tablespoons finely chopped peeled ginger

1 and one ½ tablespoons finely chopped garlic

1/2 cup mirin (Japanese sweet rice wine)

1/2 cup white miso (also called shiro miso)

1/4 cup soy sauce

1/2 lb mustard greens, tough stems and ribs discarded and leaves coarsely chopped (8 cups)
Accompaniment: steamed rice

Garnish: chopped scallions

Preheat oven to 500°F with rack in middle. Pat chicken dry, then roast, skin side up, in 1 layer in a shallow baking pan until skin is golden brown, 35 to 40 minutes. While chicken roasts, soak wood ear mushrooms in 2 cups water until softened, about 15 minutes. Drain in a sieve, then rinse well and discard any hard pieces. Drain well, squeezing out excess water.

Transfer roasted chicken to a bowl and pour pan juices through a fine-mesh sieve into a glass measure. Let stand until fat rises to top, 1 to 2 minutes, then skim off and discard fat. Add enough stock to bring total to 2 cups liquid. Reduce oven to 300°F and move rack to lower third. Peel burdock root, and, if more than 1-inch-thick, halve lengthwise. Cut crosswise into 1-inch pieces. Transfer burdock root to a bowl, then add vinegar and 1 cup water.

Heat oil in a 7- to 8-quart heavy pot over medium-high heat until it shimmers, then sauté onions until softened and beginning to brown. Add shiitakes, ginger, and garlic and sauté until garlic is golden, 3 to 5 minutes. Add mirin and boil, stirring and scraping up any brown bits, 1 minute. Stir in miso and soy sauce, then stir in chicken, wood ear mushrooms, burdock (drained), stock mixture, and remaining 2 cups water. Bring to a boil, skimming off any froth. Cover pot and braise in oven until chicken is tender, about 1 hour.

Stir in mustard greens and continue to braise, covered, 5 minutes. Serve in shallow bowls over rice.

Springtime Hot Pot

July 16, 2009 in Chinese Nutritional Therapy, Recipes, Season of Spring | No comments

hotpot

There are many versions of Hot Pot all over the world. In Switzerland it is called fondu, in Japan it is called Shabu-Shabu, or Sukiyaki. Within China, there are many different versions of this warm family dish. In all cases a pot of broth or oil is set in the center of the table on an open flame while the desired meat and vegetables are added and cooked quickly by the individual diners. A very simple, very healthy version comes from Japan and a lovely Springtime recipe follows.

 The Donabe pot is traditionally used for this dish in Japan, as it can be put over an open flame. It can also be put on an electric burner and in the oven which makes it a wonderful tool for many types of Asian cooking. For those of us in Seattle, beautiful Donabe pots, as well as all of the ingredients for the following recipe can be found at Uwajimaya in the International District. Now is the perfect time to try this dish, as they have created a “hot pot” display near the entrance.  http://www.uwajimaya.com/

 

Springtime Hot Pot

Ingredients: (Include as few or as many as you desire)

konbu (dried kelp)
negi (Japanese leek)
shungiku (chrysanthemum leaves)
hakusai (Napa cabbage)
fresh shiitake mushrooms
fresh shimeji mushrooms
fresh enoki mushrooms                                                                                                                                                       kuzukiri (arrowroot starch noodles) or thin rice noodles
medium tofu                                                                                                                                                                          daikon radish (for grating)
ponzu (citrus, soy sauce and vinegar based condiment)                                                                                                  beef or pork sliced paper thin (Uwajimaya sells it already sliced and labeled “for sukiyaki” or “for hotpot”)                                                                                                                                                                                   garlic chili sauce, if desired

Preparation:

About two hours before dinner, soak two 2-inch pieces of konbu in a stockpot-full of cold water. About an hour before dinner, soak the kuzukiri noodles in a bowl of cold water. Now grate the daikon radish and cut all the other ingredients into bite-size pieces and artfully arrange on serving plates. Just before dinner, bring the stockpot with the konbu to a simmer — but don’t boil.

To serve:

Place the donabe on a portable burner on the dining table, surrounded by plates of ingredients. Gather your guests around. Arrange the first round of ingredients in the donabe, fill with the konbu broth, cover and bring to a boil. Once boiling, serve in bowls, topped with grated daikon and a hit of ponzu and garlic chili sauce. Eat. Repeat.

(This is a fairly traditional Japanese recipe, but I found it on www.japanesefoodreport.com)

The Foods of Spring

July 16, 2009 in Chinese Nutritional Therapy, Season of Spring | No comments

artichoke

lemons, apples, cherries, grapes, grapefruit, plum, prunes, raspberries,
rhubarb, tomatoes, artichoke, beets, burdock, chrysanthemum, dandelion greens,
fresh spring peas, mustard greens, radish, turnips, sauerkraut, yogurt

 

Eat fresh, local, organic seasonal foods such as wild salmon, fresh greens, bright colored vegetables and fruits.

Cooking methods highlighted during springtime include quick-method stir-fry, steaming, poaching, and mild fermentation like yogurt and pickling.

Dietary Guidlines for Spring

July 16, 2009 in Chinese Nutritional Therapy, Season of Spring | No comments

lemonDrinking a warm cup of water with fresh lemon juice and a little honey helps stimulate the liver and gallbladder and cleanse the lymph. Eat plenty of fiber to help clear heat from the liver via the bowels. Eat 1-2 organic green apples daily. This will stimulate the gallbladder to help flush out fatty deposits, sand and small stones.

Sour flavor influences the liver, which is the organ associated with Spring. It generates fluids and yin. Sour flavor astringes essence, retains fluids and braces the protective energy (wei qi). Sour foods treat diarrhea and uncontrollable perspiration by astringing fluids. Excessive consumption of sour flavored foods hardens and wrinkles the flesh and slackens the lips.
- From the Huang di Neijing

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