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Homemade Larabar Bites

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MISC: Blood Xu

Homemade Larabar Bites


1 cup toasted peanuts

3/4 cup unsweetened coconut flakes (you could also use unsweetened shredded coconut, same


4 medjool dates, pitted

1/2 cup unsweetened peanut butter

1 tbsp water


Combine all ingredients in a food processor until the mixture begins to stick together and all

ingredients are incorporated.

Roll into bite-sized balls, makes 16

Pattern: Blood deficiency, insomnia, Sp xu, blood xu dryness, insufficient lactation, heart

blood xu

Recipe analysis:

Peanuts: neutral and sweet, strengthen SP, regulates blood, promotes diuresis and lactation

Coconut: warm and sweet, strengthens body, activates heart function

Dates: sweet and warm, tonifies blood, anemia

This recipe is a kiss for your heart blood, it would be a great treat for those nearing the end of

their menstrual cycle, to replenish fluids and blood, and to keep everything calm. It might be good

to drink this with hibiscus or date tea to amplify the blood nourishing aspect of the snack.

Roasted Garlic and Cauliflower Soup with Mushrooms and Caramelized Onions

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METAL - Julie Johnson Bear Don’t Walk / Eastern Nutrition / Fall 2013

Roasted Garlic and Cauliflower Soup with Mushrooms and Caramelized Onions


1 large head cauliflower, cored and cut into 1/2 inch thick slices

1 head garlic, broken into cloves, ends trimmed and smashed, with the papery skin left on

3 tablespoons olive oil

2 tablespoons lemon zest

2 teaspoons sea salt

1 teaspoon ground black pepper

1 teaspoon ground cumin

1 teaspoon ground coriander

4 – 5 cups vegetable broth (see above)

Preheat oven to 400. Toss the cauliflower and garlic with the olive oil, zest, salt, and spices, and

turn out onto a rimmed baking sheet. Roast for 25 minutes at 400 degrees, or until the cauliflower

is tender and the edges are lightly browned. When it’s cool enough to handle, peel the papery

skin from the garlic. Using your blender of choice, puree the roasted vegetables with the broth

until smooth. Check salt levels and adjust as needed. To serve, heat over medium-low heat,

stirring often, for 20 minutes.

for the topping

1 red onion, sliced thin

4 tablespoons olive oil, divided

1/2 teaspoon sea salt, plus a pinch

8 crimini mushrooms, stems removed and sliced 1/4 inch thick

pinch of black pepper

3 tablespoons parsley, minced

Heat a medium-sized skillet over medium-high heat. Add 3 tablespoons olive oil, and then the

onion slices and sea salt. Cook for 5 minutes, stirring often. Turn heat to low and cook, stirring

occasionally, for 2 1/2 hours. After 1 hour they’ll be sweet but limp; after 2, delicious; but after 2 1/

2 hours will they be crisp and sweet and perfect. Remove to a bowl.

Just before serving the soup, heat the remaining tablespoon of olive oil in the same skillet. Add

the mushrooms, salt, and pepper, and cook for about 7 minutes, or until the mushrooms have

given up their water and are crispy on the edges. Fold in the onions and parsley. Off the heat and

set aside. Ladle the soup into bowls, add the topping, and drizzle with olive oil.

Pattern: Lu qi xu, phlegm in Lungs, Chest congestion, Taiyin xu‡fluid accumulation

Recipe analysis:

Cauliflower: cools lung and ST heat, sweet and slightly bitter, cool

Garlic, black pepper, cumin, onion: acrid, breaks accumulations, hot, disperses phlegm,

stimulates SP yang to transform fluids, moves qi

Coriander: cooling, stimulates digestion, acrid

Lemon zest: expels heat, phlegm and toxins

Mushrooms: cooling, nourishes stomach, moderates hot nature of spices, garlic and onions

Parsley: diuretic, stimulates appetite

This recipe is a great one for phlegm congealing in the lungs. Its temperature is well-balanced,

with the cool cauliflower balanced by the hot, phlegm dispersing garlic, onions and spices. It is a

soup, so it is easily digested and can be thought of as a taiyin tonic. Perfect for fall!

Mushroom Quinoa Risotto

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EARTH - Julie Johnson Bear Don’t Walk / Eastern Nutrition / Fall 2013

Mushroom Quinoa Risotto

• 1 cup quinoa, rinsed

• 1 tablespoon olive oil

• 1 1/2 cups chopped onion

• 1 garlic clove, pressed

• 1 8-ounce package sliced crimini (baby bella) mushrooms

• 6 ounces fresh shiitake mushrooms, stemmed, sliced

• 3 teaspoons chopped fresh thyme, divided

• 1 cup dry white wine

• Grated Parmesan cheese -sheep pecorino


• Bring 2 cups salted water to boil in medium saucepan. Add quinoa, reduce heat to

medium-low, cover, and simmer until tender and water is absorbed, about 13 minutes.

• Meanwhile, heat oil in large skillet over medium-high heat. Add onion and sauté until

onion begins to brown, 5 minutes. Add garlic; stir 30 seconds. Add mushrooms and

thyme. Sauté until mushrooms are tender, 6 minutes. Add wine; stir until reduced and

syrupy, 2 minutes.

• Mix quinoa into mushroom mixture; season with salt and pepper. Pass cheese


Nutritional Information

4 main-course serving, 1 serving contains:

Calories (kcal) 320.1

%Calories from Fat 32.1

Fat (g) 11.4

Saturated Fat (g) 2.3

Cholesterol (mg) 10.0

Carbohydrates (g) 38.3

Dietary Fiber (g) 13.1

Total Sugars (g) 6.2

Net Carbs (g) 25.2

Protein (g) 16.8

Pattern: SP yang xu, ST xu, SP damp

Recipe analysis:

Mushrooms: strengthen stomach, promote healing, lower blood pressure

Quinoa: warming, nourish SP yang, tonifies qi, disperses internal cold

Garlic and Onion: warming, regulates qi, disperses phlegm and damp, warms yang (garlic)

Thyme: dries damp, stimulates appetite

Pecorino: warms middle jiao

White wine: cooling, nourishes yin

This is a good warming, nourishing dish for cold weather, or for anyone with weak SP / ST. The

movement of the thyme, onions and garlic keep the nourishing ingredients moving, preventing

the formation of damp and phlegm.

Toasted Coconut Brussels

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FIRE  -  Julie Johnson Bear Don’t Walk / Eastern Nutrition / Fall 2013

Toasted Coconut Brussels adapted from How Sweet It Is

1 lb brussels sprouts, quartered

1 1/2 Tbsp coconut oil, melted

1/4 tsp salt

1/8 tsp pepper

pinch of nutmeg

2 Tbsp unsweetened coconut, shredded


Preheat oven to 400 F. Spray a baking sheet with non-stick cooking spray.

Add quartered brussels sprouts to a bowl and drizzle with coconut oil and toss to coat. Sprinkle

with salt, pepper, and nutmeg; toss. Sprinkle with coconut flakes.

Bake for 20-30 minutes until tender and beginning to brown. Serve immediately.

Yield: 4 servings (about 2/3 cup each).

Nutrition Information (per serving): 108 calories; 7 g. fat; 0 mg. cholesterol; 144 mg. sodium; 9.8

g. carbohydrate; 3.5 g. fiber; 3 g. protein

Result: Nutty and buttery with a touch of coconut flavor. These are a fun twist on your average

roasted brussels sprout recipe. Simple to make, healthy, and sure to please any brussels sprout

and coconut-lover! Enjoy!

Pattern: Clear heart fire, calm shen, connect heart and kidneys, clear SI fire

Recipe analysis:

Brussels sprouts: Bitter, clears heat

Coconut: Sweet, generates fluids, clears heat

Coconut oil: moistening, cooling

Nutmeg: warming, acrid, astringent: opens orifices by its acrid nature, but preserves fluids w /


This would be a good calming dish for a patient with heart or SI fire. It is bitter and sweet, so it

would calm the shen (with sweet) while draining heat. Because the Brussels sprouts are bitter,

they also tonify the Kidneys, this, combined with the bitter clearing heat from the heart, helps the

heart and kidney to communicate. The coconut ties it all up with a sweet shen-calming bow.

Roasted Beet, Artichoke, and Arugula Salad with Citrus Vinaigrette

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Roasted Beet, Artichoke, and Arugula Salad with Citrus Vinaigrette

Serves about 4


4 to 6 small beets

12-15 artichoke hearts

Around 8 cups arugula and/or mixed greens

Small red onion

Goat cheese crumbles (optional)

1 orange

White wine vinegar

Olive oil


Kosher salt and fresh ground pepper


1 Preheat the oven to 400°F.

2 Roast the beets: Cut off the tops of the beets and wrap tightly in aluminum foil. Place in the

oven and roast until tender when pierced with a fork, about 45 minutes to 1 hour, depending on

the size of the beets.

3 Roast the artichoke hearts and red onions: Slice onions, but leave artichoke hearts in halves.

Place on a baking sheet covered in parchment paper, drizzle with olive oil, and sprinkle with salt

and pepper. Roast 15 to 20 minutes, until tender.

4 Make the vinaigrette: Whisk together the juice from one orange, zest from half of the orange,

2 tablespoons white wine vinegar, 2 tablespoons olive oil, and honey, salt and pepper to


5 Beets: When the beets have finished roasting and are cool enough to handle, remove the skin

and cut into wedges.

6 Greens: heat a large frying pan with a ½ teaspoon of olive oil, and just warm the arugula in

the pan, until it is barely wilted, but still has some body to it. (you are just taking the chill off

the greens). Then arrange the greens on a plate, and top with beets, artichokes, red onion,

crumbled goat cheese, vinaigrette, remaining orange zest, and salt and pepper.

Pattern: LV blood xu with LV qi stagnation

Recipe Analysis:

Beets: nourish LV blood

Artichoke hearts: Cools LV heat,

Arugula: bitter, stimulates appetite (to build LV blood)

Small red onion: warming, moves qi, counterbalances cloying nature of beets, breaks qi


Goat cheese crumbles (optional): warming, moderates cooling nature of beets, artichoke and


1 orange: generates fluids—base for blood, moves qi

This warm salad is a good way to move qi while nourishing blood—ideal for those with some

deficiency stagnation due to lack of blood. For patients with full heat LV yang, lightly steaming

instead of roasting might be a better approach for the vegetables, with raw arugula. To further

the blood nourishing aspect of this salad, adding some grass fed beef flank steak might make it a

complete meal.

Lamb Shanks With Leeks and Grapes

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Mario Batali’s Lamb Shanks With Leeks and Grapes



o 10 lamb shanks

o kosher salt

o black pepper

o 6 tablespoons extra virgin olive oil

o 2 Spanish onions, chopped

o 5 carrots, peeled and cut into 1 inch pieces

o 6 leeks

o 2 cups dry white wine

o 1 cup tomato sauce

o 3 cups chicken stock, Brown

o 2 cups red grapes, Concord grapes, halved and seeded


1. Preheat the oven to 375 degrees

2. Rinse and dry the lamb shanks, and season them liberally with salt and pepper. In a

very large heavy-bottomed Dutch oven, heat the olive oil over medium-high heat until

smoking. Add the lamb shanks, 5 at a time, and sear until dark golden brown all over, 10

to 12 minutes per batch. Remove the shanks and set them aside.

3. Add the onions, garlic, carrots, and leeks to the pot and cook until softened, 8-10

minutes. Use only the white and light green parts of the Leaks only, trimmed, halved

lengthwise, cut crosswise into thin half-moons, rinsed thoroughly, and drained.

4. Add the wine, tomato sauce, and sock to the vegetables and bring to a boil. Return the

lamb shanks to the pot and bring back to a boil. Cover the pot tightly, place it in the oven,

and bake for about 1.5 hours, until the meat is fork-tender.

5. Remove the pot from the oven, check the sauce for seasoning, and then add the grapes.

Stir them in gently, and serve directly from the pot.

Pattern: KD Yang xu, blood xu

Recipe Analysis


Julie Johnson Bear Don’t Walk / Eastern Nutrition / Fall 2013

Lamb shanks: tonify KD yang, nourish blood, hot

Leeks and Onions: promotes sweating, resolves phlem, diuretic

Carrots: promotes digestion, lubricates intestines, clears heat

White wine: move qi, nourish yin

Tomato sauce: nourish fluids, cooling

Chicken stock: warming, tonify qi, boost wei qi

Grapes: nourish yin, generate fluids, build blood

Overall, this recipe tonifies KD yang, as the main ingredient is lamb—hot and yang. However,

it also supports blood and yin, with the tomatoes and grapes as secondary ingredients. The

leeks and onions, and the wine, keep the cloying nature of tonifying ingredients from getting too

sticky. Overall, this seems like a good recipe to try for a postpartum mother, with the possibility

of removing the onions and sticking with maybe half the leeks, emphasizing the nourishing more

than the dispersing.

Duck Leg Soup for Nourishing Righteous qi and clearing phlegm

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I typically eat red meat rarely outside of wintertime and my own desires or health needs. After dealing with a long lasting bout of phlegm in the lungs I recently seemed to catch a cold on top of this condition. I rested up and went to Sticky Rice on Western near Irving and ordered one of my favorite soups for helping a new cold. This dish has duck leg, radish, cilantro, shitake mushrooms, a bone marrow broth with some lime and I add just a dash of spice. By the end of feel nourished, rejuvenated and feel the congestion clearing. If you don’t eat meat replicate the nourishing aspect with some veggies or grain and legumes. I consider this dish medicinal due to its strong nourishing qualities and ingredients. Enjoy…and check out the bill! Cheap and tasty. I will pray for the duck and give it my thanks…