Spring Greens with Lemon
June 07, 2009
Now with all the colorful abundance of summer it may seem a bit funny to be offering spring greens as a tasty treat, but the fact is there is nothing more cooling than greens.
Collard greens, kale, cucumbers, chard….these should all be regular friends at summer meals. For a lighter green, let’s take a new look at the classic spring salad mix. As Daverick says, simplicity is the key to enjoying fresh spring greens, and I couldn’t agree more.
There is such a variety of flavor that can arise from each clever little green in every spring mix. Although most of us usually enjoy our salad greens fresh from the refrigerator and raw, I would like to invite you to try something a little different. Steamed salad greens. Despite what you might think, it can actually be harder on the body to digest cold foods as opposed to room temp or slightly cooked ones. Eating cold foods or chugging down that glass of cold ice water can in fact generate heat and after that first instant of refreshment passes may even leave you feeling tired.
Now don’t get me wrong, there’s certainly great value in the enzymes we get from raw foods, but tonight try something different with that spring salad mix and see how it treats you…
1 pound spring greens
6 tablespoons olive oil (or flax is good too!!)
6 tablespoons lemon juice
20 parts sesame seeds
1 part sea salt
Roughly shred the spring mix and steam until just tender. This only takes a minute so watch closely. In a bowl, combine olive oil and lemon juice and set aside. Using a skillet, toast the sesame seeds with the salt. This happens quickly too, as soon as you smell the aroma of sesame they should be done. You can then use a mortar and pestle to grind the sesame seeds (this is called Gomasio), or you can leave them whole- which ever you prefer.
Serve the greens pouring on lemon olive oil dressing and sprinkle with sesame seeds.
Enjoy!!
According to Chinese Medicine, these leafy greens are cooling, nourishing to the blood and beneficial for the liver. The salt and sesame seeds add a yin building aspect to the meal by directing the action towards the kidney. The lemon enhances the cooling quality of the greens and aids digestion by stimulating the flow of saliva. The olive oil is considered neutral in thermal nature, supports the function of the liver and is beneficial to the heart.
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Acorn Squash
June 07, 2009
A warming recipe for Fall to help enhance our immune systems, promote happy flowing digestive systems and acclimate us to the cold Winter months.
When our immune system is strong and our digestion is moving harmoniously, we can let go of fears and worries and enjoy the beauty of the Fall season.
acorn squash
turmeric
maple syrup (grade B preferred)
olive oil
sea salt
Preheat oven to 375◦
Start by slicing the squash in half and cleaning out the seeds. Next pour a small amount of olive oil on each half and gently rub until the squash (inside only) is lightly coated. Next sprinkle a generous amount of turmeric, covering the entire squash. Finally drizzle the Maple Syrup lightly over the squash (a small amount ie. 1tsp is adequate) and sprinkle a dash of sea salt on top. Bake on 375◦ for 45 minutes to an hour or until squash is tender.
This is lovely with steamed collard greens and for those deficient folks a small slice of goat cheese!
Recipe Properties & Info
Acorn squash
Warming. Enters the spleen and stomach channels and tonifies Qi. Excellent source of complex carbohydrates it can be used to treat blood sugar imbalances and digestive issues. It’s warming nature helps increase blood circulation making it useful for cold or damp imbalances as well as clearing phlegm. Phytonutrients include: Vitamins A, C, potassium, riboflavin. Among one of the best sources for carotenoids it is considered anti-carcinogenic.
Turmeric
Warming. Tonifies the spleen, stomach, liver channels and regulates Qi circulation. A root usually ground and used as a spice, turmeric is a wonderful Fall food as it assists in strengthening the immune system. The warming qualities of turmeric are excellent for improving blood circulation as well as treating blood sugar imbalances . It is extremely useful for people suffering from erratic or wandering pains (In Traditional Chinese Medicine this is considered a Wind Condition) which can often be a problem during the windy Fall season. One of the best sources of beta-carotene. Aids in the digestion of complex carbohydrates (like acorn squash).
Maple Syrup
Warming. Enters the spleen channel. Living here in Vermont it’s easy to acquire high quality organic Grade B (higher in minerals) Maple Syrup. Its sweet flavor makes it an ideal substitute for artificial sweeteners and sugar. Maple Syrup is useful for lubricating dryness especially in the lungs and throat. For the same reason, it should be avoided by individuals with damp conditions. In this particular recipe it helps harmonize the flavors creating an overall synchronized feeling to our Earth Element Channels (Stomach/Spleen) and mind.
Olive Oil
Neutral. Enters the spleen and liver channels. The most stable of the commonly used vegetable oils, high quality extra virgin olive oil can be used to treat many liver and gallbladder dysfunctions. Because it is comprised largely of mono-saturated fat it is also useful in reducing LDL (“bad”) cholesterol. High in Vitamin E, it is also tonifying to the blood and Yang and is useful in treating menstrual and menopausal imbalances.
Sea Salt
Cooling. Enters kidney, large intestine, small intestine, stomach and spleen channels while regulating Heat conditions and removing toxins. Using a high quality salt (if you’re not eating seaweed everyday) is essential! Our bodies require the minerals found in salt to perform numerous activities such as blood production, calcium absorption, and muscle contraction. It is vital for every living cell. In Chinese Medicine salt is associated with the Winter season. As Fall progresses it is useful to slightly increase our salt intake in effort to acclimate with the approaching cool weather. Salt is also the most grounding of the flavors. It is useful in treating an over active mind, or rebellious Qi resulting in heartburn. The best sources of salt are those found naturally in foods such as seaweed, fish, alfalfa and dandelion leaf to name a few. If you are someone who has trouble using Excess salt, using ground seaweed like Hijiki or Wakame in a shaker is an excellent alternative. Salt cravings often increase in an effort to balance the following: chaotic environments, fear/anxiety, toxic blood conditions, alcohol consumption. If you find that you are someone constantly craving salt or using it in large amounts, it is good to examine if any of those might be the case. In general a grounding practice such as yoga is an excellent resource for overcoming salt intake issues. Just laying down on a patch of Earth is also very effective!!
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Spring Out With Sprouts
June 07, 2009
Sprouting is a fun activity for the whole family and Spring is just the time to do it!
When people depended soley on their own local food supply, Springtime was actually a scarce time for food. People’s winter supplies were low and the chance of a frost kept people waiting to plant their core crops. Sprouting seeds was a perfect way to get nutrition and protein in the absence of abundance. Children LOVE watching how quickly their sprouts grow! You can sprout nearly everything…even broccoli seeds which is a personal favorite. Here are some ideas to get you started…
Supplies:
Mason Jar
Cheese Cloth & Rubber band or Sprouting Lid
Water
Seeds or beans of choice!
Broccoli Sprouts
Seeds sprout in 3-6 days. Begin by soaking 3 table spoons of seeds overnight (min. 6 hours). After soaking, drain soak water and place seeds in jar. Cover with cheese cloth or sprouting lid. After making sure your lid is secure, rinse your seeds again by filling the jar with fresh water, ensuring all seeds are covered and then draining. Be sure to use cooler water (60 to 70 degrees). Store the jar in a secure place away from any sunlight. Repeat rinsing process (with lid on) every 8 to 12 hours. I usually do first thing in the morning and then again before bed.
After three days your sprouts are ready for a little spring sunshine to green up. Place the jar in an area that receives indirect sunlight (direct sun will dry ‘em up). After a full day or two of sun, they should be ready for one final rinse before being placed in the fridge or on your dinner plate!! Depending on how long you store them, they will need to be rinsed at least once a day to keep from spoiling.
You’ll notice along the way, that broccoli sprouts will sprout little tiny roots that look like hair. This is a characteristic of their plant family’s unique root structure; brassica. The hairs are best noticed before rinsing. Don’t confuse them for mold…!
For a little spice to get the circulation moving, try following this method using radish, oriental mustard, or cabbage seeds!
Sunflower Seed Sprouts
Seeds sprout in 1 to 2 days. Begin by soaking seeds only 1 to 2 hours (usually one hour is plenty, after two they become soggy and not so good). Drain soak water and empty seeds into mason jar. Secure lid (either cheese cloth with rubber band or sprout lid). After making sure your lid is secure, rinse your seeds again by filling the jar with fresh water, ensuring all seeds are covered and then draining. Store the jar in a secure place away from any sunlight and repeat rinsing process every 8 to 12 hours.
After one to two days, your sprouts are ready to eat! Feel free to place them in indirect sunlight for a few hours, but it’s really not necessary for these sprouts. Eat right away or store in the fridge. Depending on how long you store them, they will need to be rinsed at least once a day to keep from spoiling.
Mung Bean Sprouts
Beans sprout in 3 to 5 days. Begin by soaking beans overnight (8 hours minimum). Drain soak water and place seeds in mason jar. Secure lid (either cheese cloth with rubber band or sprout lid). After making sure your lid is secure, rinse your seeds again by filling the jar with fresh water, ensuring all seeds are covered and then draining. Store the jar in a secure place away from any sunlight and repeat rinsing process every 8 to 12 hours.
It’s easy enough to spot when your beans are sprouting in roughly 3 days; they’ll be bursting open with lovely little spouts making their way out. After one to two days, your sprouts are ready to eat! Feel free to place them in indirect sunlight for a few hours, but it’s really not necessary for these sprouts. Eat right away or store in the fridge. Depending on how long you store them, they will need to be rinsed at least once a day to keep from spoiling.
Black Bean Sprouts
Beans sprout in 3 to 5 days. Begin by soaking beans overnight (12 hours minimum). Drain soak water and place seeds in mason jar. Secure lid (either cheese cloth with rubber band or sprout lid). After making sure your lid is secure, rinse your seeds again by filling the jar with fresh water, ensuring all seeds are covered and then draining. Store the jar in a secure place away from any sunlight and repeat rinsing process every 8 to 12 hours.
It’s easy enough to spot when your beans are sprouting in roughly 3 days; they’ll be bursting open with lovely little spouts making their way out. After one to two days, your sprouts are ready to eat! Feel free to place them in indirect sunlight for a few hours, but it’s really not necessary for these sprouts. Eat right away or store in the fridge. Depending on how long you store them, they will need to be rinsed at least once a day to keep from spoiling.
Alfalfa Sprouts
Seeds sprout in 4 to 5 days. Begin by soaking seeds only 6 hours. Drain soak water and empty seeds into mason jar. Secure lid (either cheese cloth with rubber band or sprout lid). After making sure your lid is secure, rinse your seeds again by filling the jar with fresh water, ensuring all seeds are covered and then draining. Store the jar in a secure place away from any sunlight and repeat rinsing process every 8 to 12 hours.
On the 3rd or 4th day place them in indirect sunlight to green them up. After a day or two when the tips are nice and green, dig in! Eat right away or store in the fridge. Depending on how long you store them, they will need to be rinsed at least once a day to keep from spoiling.
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Backyard Veggie Soup
June 07, 2009
Soup is a perfect way to celebrate the final fruits and labors of the summer months.
We say farewell to the peaches as we watch the winter squashes and apples begin to fill the farmer markets. Soup is a perfect way to acclimate to the shorter cooler days and keep those early winter flus and colds away.
It is no coincidence that grandma’s cold remedy could be found at the bottom of a bowl of chicken soup. You could say she knew “ancient Chinese secret.” The Chinese have long used soups as a healing tonic to chase away external pernicious influences like the common cold or deeper set imbalances like bronchitis. When food cooks together slowly in a pot, it harmonizes creating a readily digestible tonic full of nutritious energy.
The soup recipe below is a guideline. Use whatever you have on hand or picked up from the farmers market. The suggested spices are warming. If you tend to already be a warm person, try using coriander, saffron, or tamarind instead.
2 medium sized ripe tomatoes
2 tbs local sunflower seed oil (or olive if you don’t have anything local)
1 small butternut squash, 2 cups sweet potato, OR 2 cups pumpkin
2 cups chopped onion
3 medium garlic cloves
1 stalk celery
1/2 bunch kale
4 carrots
1 tsp salt
2 tsp. paprika
1 tsp turmeric
5-6 leaves fresh basil
1 bay leaf
3-4 cups water
2 cups cooked local beans
Chop all veggies excluding tomatoes. Bring medium size pan of water to a boil. Core tomatoes and plunge into boiling water for a slow count of 10. Remove tomatoes and peel. Cut open, squeeze out and discard seeds. Chop remaining pulp and set aside. Heal oil in soup pot. Add onions garlic, celery and squash (or sweet potato) and kale and saute over medium heat for ~5 minutes. Add salt and then cook until almost tender. Add seasonings and water, cover and let simmer for 15 minutes. Add tomato pulp and cooked beans. Cover and simmer for about 10 more minutes, or until all the veggies are tender. Taste to adjust seasonings.
Tomatoes help build the yin, regulate the heart and remove toxins. Sunflower seed oil is considered neutral in thermal nature; it builds qi , supports the function of the liver and is beneficial to the heart. Vegetables like squash, sweet potato and pumpkin are the ultimate Earth element veggies. They aid digestion and ease worries as they strengthen the spleen, stomach, and qi which is especially important heading into cold winter months. Onions and garlic are commonly used in various cultures for treating colds and viral illnesses, their pungent quality is great for clearing phlegm and dampness in the body. Celery, though cooling, is bitter and great for dispelling dampness that can often wreak havoc during the changing seasons and cold winter months. Kale builds the blood and is an excellent tonic for lung congestion in addition to being a great digestive aid for any tummy ache. Carrots also tonify the qi in addition to supporting the spleen, lungs, liver and kidneys. Beans provide incredible support to our kidneys in addition to being nutrient dense, building the blood, yin and qi. The salt adds a yin building aspect to the meal by directing the action towards the kidney.
When cooked together, these beautiful foods become synergistic, creating a bitter sweet tonic sure to keep your worries at rest, and illness away during the changing seasons.
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