Category Archives: Dietary Tips

Eat For the Season: A Spring Recipe to Soothe the Liver and Keep the Qi Flowing

asparagus“Keeping your body healthy is an expression of gratitude to the whole cosmos – the trees, the clouds, everything.”
– Thich Nhat Hanh

There is a symbiotic relationship between man and nature, both of which can thrive when we choose to live in harmony with the space that we occupy. Eating seasonally and locally is about much more than just being socially and environmentally conscious. The health implications can be quite profound.

In every season the foods that grow in our region have the added bonus of providing us with the taste and temperature properties that help our bodies adjust to the season. The cycle in which plants flower, and fruits and vegetables grow and ripen, corresponds with the changing needs of our bodies from season to season.

In Chinese Medicine theory, Spring is the season of the Liver meridan, who’s function is strongly associated with nourishment, movement, and the smooth flow of qi. When the channel is out of balance, symptoms such as anger, irritability, muscle aches and pain, stiff joints, spasms, headaches, red itchy eyes, constipation, and feelings of heat or agitation appear.

Foods that help to keep this channel system functioning well tend to be sour in flavor and green in color. Examples include citrus, berries, leeks, leafy greens, and vinegar. Conversely, greasy or spicy foods, alcohol, and amphetamines can have a negative impact on this channel system.

If you’re feeling irritable or stuck, or allergies are stalling your momentum, try this simple but delicious spring recipe to help get your body back on track!

QUINOA SALAD WITH SPRING GREENS & LEMON BASIL DRESSING

Serves: 4-6, Prep Time: 5 min, Cook Time: 30 min, Total Time: 35 minutes

INGREDIENTS:

For the Dressing:

3 tablespoons olive oil
3 tablespoons fresh lemon juice
1 teaspoon honey or agave nectar
1 clove garlic, minced
1 tablespoon finely chopped fresh basil
Salt and freshly ground black pepper, to taste

For the salad:

2 cups water
1 cup quinoa
1/2 teaspoon salt
2 teaspoons olive oil
1 small bunch asparagus, about 15 spears, cut into 1-inch pieces
1 tablespoon fresh lemon juice
1 cup sugar snap peas, remove stem and string and cut in halves or thirds (original recipe calls for frozen peas)
2 cups fresh arugula (original recipe calls for 1 avocado, chopped)
Salt and freshly ground black pepper, to taste
1/4 cup chopped basil

DIRECTIONS:

1. In a small bowl or medium jar, combine the dressing ingredients. Whisk to combine or shake with the jar lid on tight. Set aside.
2. Add water, quinoa, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.
3. While the quinoa is cooking, cook the asparagus and sugar snap peas. In a large
skillet, heat the olive oil over medium heat. Add the asparagus, peas, and fresh
lemon juice. Cook until tender, about 5 minutes.
4. In a large bowl, combine quinoa, asparagus, sugar snap peas, and arugula. Pour
the dressing over the salad and stir until well coated. Season with salt and pepper, to taste. Stir in the fresh basil and serve.

I found this recipe on: http://www.twopeasandtheirpod.com/

Modifications to the original recipe are indicated in parentheses. Enjoy!

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Food As Medicine: Treating Fall Dryness from the Inside Out

wheat stalk

“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.”  – Thomas Edison

The earth is our most abundant pharmacy, providing us exactly what we need in any given time of year to stay healthy and strong. When we eat seasonally and locally, the foods we are ingesting contain the properties we need to stay well all year long. Fall is the season of dryness and the more abruptly it comes on, the quicker our bodies need to adapt. If you’re feeling a bit parched, try these simple dietary solutions to reconcile these common fall imbalances:

Allergies, Sore Throat, Cough
As the leaves begin to change color and fall from the trees, they become brittle and crumble to dust. When we inhale this particle dust it can cause allergies, cough, sore throat, and inflammation. In TCM theory, our lung channel regulates the qi for the entire body. Foods that are more acrid or pungent aid the lungs in keeping the qi circulating and dispersing. If you’re feeling a tickle in your throat, try apples, pears, miso soup with scallion, cabbage, leeks, onion, garlic and ginger. If the qi is rebelling in the form of a cough, root vegetables help to pull energy downward. If the throat feels raw, tea with ginger or ginseng and honey is not only soothing, but can give you a powerful immune boost. If allergies persist, herbal formulas are a great solution to get them under control.

Dry, Itchy Skin
The moisture from the summer has left the air leaving it cool, crisp and static. To protect our skin from drying out while it works to protect us from the elements, we need to do more to nourish it from the inside out. In addition to the lung-qi boosting suggestions above, the simplest way to keep your skin healthy and glowing is to stay hydrated. Water, water, water, is great in any season. Also, don’t skimp on the Omega 3’s (healthy fats) such as those found in avocados, egg yolks, and olive oil. Oily seeds such as flax and sesame also help to keep the skin and entire body moistened (grind them to maximize the benefits) and sesame and coconut oil are widely used topically to protect the skin and keep it supple.

Constipation
In the seasonal transition when the weather is erratic and windy, the body becomes more vulnerable as it works to adjust to the change. Fall dryness can reach beyond the skin and lungs, moving deeper into the body and causing sluggish digestion or constipation. In addition to staying hydrated, oily nuts and seeds (in reasonable quantities) such as almonds or walnuts can help to lubricate the intestines and keep things flowing smoothly. Mineral rich vegetables from the earth also help to support metal – the element of fall. Things like pumpkin, yams, squash, bananas, walnuts, and beets help to keep our digestion regular and keep our belly’s happy and nourished. Also, chew slowly so you know when you’re full, and eat while relaxed to aid digestion and promote nutrient absorption.

A Deliciously Simple Fall Recipe
Try this seasonal recipe from one of my favorite cookbooks, Ancient Wisdom, Modern Kitchen to keep the lungs strong, the throat relaxed, the fluids ample, and the tummy happy:

Ginger-Honey Pear

Ingredients
2 medium-size pears, peeled
2 tablespoons honey
2 teaspoons grated fresh ginger
3 tablespoons water

Directions
1. Preheat the oven to 350 F.
2. Cut off the top third of each pear and reserve. Cut out the core of the bottom part of the pear, making a hole but leaving the bottom and outside intact. Place the pears and the tops on a glass or ceramic dish.
3. In a small bowl, combine the honey, ginger, and water. (Heat the mixture to encourage the honey to dissolve, if necessary.)
4. Place the ginger mixture inside the pears. Now replace the top on each pear, restoring its original shape, and brush the sauce on the outside of the pear as well. Save 2 teaspoons or so of the sauce for later.
5. Bake the pears for 10 to 12 minutes, until they have begun to soften.
6. Take the pears out of the oven for a moment and drizzle with the remaining sauce, then return the pears to the oven and broil at a high setting for 3 to 5 minutes, until the glaze has caramelized. Serve warm.

You can find this recipe and much more in Ancient Wisdom, Modern Kitchen: Recipes from the East for Health, Healing, and Long Life. Yuan Wang, Warren Sheir, and Mika Ono. Da Capo Press, 2010.

For a more in-depth discussion of eating for the fall season from a Chinese medicine perspective, re-visit this post: http://www.thriveacupunctureny.com/blog/?p=82

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