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Breakfast potatoes and onions

Categories: Dryness Invading the Lungs, Gluten-free, Large Intestine Damp Heat, Lung Yin Vacuity, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian

potatoes

Breakfast Potatoes and Onions

6 red potatoes, scrubbed

¼ cup olive oil

2 yellow onions, chopped

2 Tbsp ground dried papaya seeds

Sea Salt

Directions: Put the potatoes in a medium saucepan with enough water to cover, bring to a boil, decrease the heat then simmer for about 15 minutes or until it’s tender. Drain and let the potatoes cool. Chop them into bite sized pieces. Heat the oil on medium skillet on medium heat. add onions and fry for 5 to 10 minutes or until onions start to brown. Stir in potatoes, grounded papaya seeds and salt to taste. Mix well. Cook for about 10 minutes or until potatoes are crispy.

Serving Size: 4

TCM Pattern: LU yin xu; Dryness invading LU; Damp heat in LI

TCM evaluation: Red potatoes are sweet and neutral, strengthens and harmonizes the MJ and is good for constipation; olive oil is sweet, sour, astringent and neutral, clears LU, benefits throat; yellow onions are pungent, neutral, goes to the LU and LI, clears heat, relieves toxicity, kills parasites; Papaya seeds are bitter, sweet, moistening and descends qi; sea salt is salty and cold, eases bowel movements.

 

Southern Style Greens

Categories: Cold, Cold in Liver Channel, Qi Vacuity, Side Dishes, Vegan, Vegetables, Vegetarian

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Southern Style Greens

2 ½ bunches (1 lbs) collard greens, stemmed and chopped

½ cup olive oil

¼ yellow onion chopped

1 Tbsp of nutritional yeast flakes

1 tsp hickory smoke powder

Sea Salt

Directions: Bring large pot of water to a boil on high heat. Add collard greens, oil, onion, nutritional yeast, hickory smoked powder. Stir and cover. Cook for 45 to 60 minutes or until collard greens are soft. Drain and season with salt.

Serving Size: 4

TCM Pattern: LV qi xu, Stagnation of cold in LV channel

TCM Evaluation: collard greens are warm and pungent, promotes re-growth of tissue and stops pain; olive oil is sweet, sour, astringent and neutral, clears heat and relieves toxicity; yellow onion is pungent and neutral, lowers blood pressure and cholesterol; nutritional yeast flakes contains walnuts also and is sweet, sour, warm, tonifies, nourishes jing and marrow; hickory smoked powder is sour, sweet and warm, regulates qi, benefits LV.

 

Artichoke and Dandelion Frittata

Categories: Liver Qi Stagnation, Liver Yang Rising, Liver Yin Vacuity, Mediterranean, Vegetables, Vegetarian

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ARTICHOKE AND DANDELION FRITTATA serves 4

  • 4 Artichokes, trimmed, hearts removed and reserved
  • 1 bunch Dandelion Greens, rinsed and chopped
  • 6 Eggs
  • ½ c cream
  • ¼ tsp Salt
  • Pinches of nutmeg and black pepper
  • 1 cup shredded fontina or Monterey jack cheese
  • ½ cup parmesan cheese

1) Quarter the artichoke hearts and steam until tender, 5 minutes. Add the greens and steam until wilted, 2 min. spread the artichokes and greens evenly in a greased baking pan.

2) Beat eggs with the cream, salt, pepper, and nutmeg. Stir in shredded cheese. Pour the egg and cheese mixture over the vegetables.

3) Preheat oven to 350 degrees. Bake frittata uncovered for 30 minutes. Sprinkle parmesan over the top and place back in oven for 5-8 minutes more until the frittata is puffed and browned on the top.

Artichoke: cool, sweet, bitter; regulates Liver Qi, benefits Liver and Gallbladder, clears heat

Dandelion Greens: cool, bitter, slightly sweet; clears heat, detoxifies Liver, subdues Liver Yang

Eggs: cool, sweet; nourishes Yin, tonifies Blood

Cream/Cheeses: neutral, sweet; strengthens weakness, tonifies Qi and Blood, lubricates

LIVER YIN DEFICIENCY WITH LIVER YANG RISING

This recipe will help with symptoms of Liver Yin Deficiency with Yang Rising like dizziness, blurred or impaired vision, headache, tinnitus, insomnia, and dry mouth and throat. It would also be useful with symptoms of menopause like hot flashes, night sweats, and hot hands and feet. Even though the recipe contains ingredients like egg yolks and dairy, dietary cholesterol doesn’t necessarily contribute to overall cholesterol imbalance in the body, and therefore, could still be beneficial for biomedical correlates of Yang Rising like high blood pressure, cholesterol, and conjunctivitis.

CONTRAINDICATIONS: Yang Deficiency or Damp constitution

Spicy Cumin Eggplant

Categories: Blood Stasis, Gluten-free, Indian, Liver Blood Stasis, Liver Qi Stagnation, Vegan, Vegetables, Vegetarian

EggplantPan

SPICY CUMIN EGGPLANT

1 medium eggplant, peeled
1 bell pepper, chopped
4 tbsp sunflower oil
¾ tsp cumin seeds
½ tsp mustard seeds
½ tsp tumeric
1/8 tsp hing (asafetida)
1 tsp sea salt
½ cup chick pea flour
1 tbsp onion chopped
½ tsp chilli powder
2 tsp coriander powder

wash and peel eggplant, cut into 1 inch cubes. In heavy skillet, heat oil, add mustard seeds and cumin seeds. When the mustard seeds pop, add turmeric, hing, onion and pepper. Then add eggplant and salt, mix well. Cover and cook 5 min. eggplant gets soft. Remove lid and add chickpea flour and remaining ingredients. Mix well and cook uncovered 5-7 min over medium heat. Stir so flour will not stick or burn. Serve with dal and rice, barley or millet.

By Anna Strong

TCM ANALYSIS

Eggplant: sweet, light, oily, cool. SP/ST/LI. Clears heat, moves blood, breaks stasis.
Bell pepper: sweet, oily, warm. Invigorates qi.
Turmeric: warming, bitter. Reduces tumors, decongests liver.
Cumin: warming
Sea salt: cold, salty. Cools heat, cools blood.
Mustard seeds: warming benefit lung
Chilli powder: acrid, hot.

Overall analysis:
The dish balances itself nicely with a combination of warming spices and cooling eggplant. The eggplant and turmeric both work well for blood stasis breaking.

Orange Pan-glazed Tempeh

Categories: Asian, Gluten-free, Qi Vacuity, Spleen Qi Vacuity, Vegan, Vegetables, Vegetarian, Yin Vacuity

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Orange Pan-glazed Tempeh Recipe

HS note: This recipe is equally good made with tofu. I made a couple minor tweaks to the recipe based on American ingredients/measurements. You can make a meal out of this by pairing it with some lightly sauteed seasonal vegetables, or in this case I simple served if over some left-over cooked wheat berries that I heated with a bit of chopped kale.

1 cup freshly squeezed orange juice (3-4 large juicy oranges)
1 tablespoon freshly grated ginger
2 teaspoons tamari (or soy sauce)
1 1/2 tablespoons mirin
2 teaspoons maple syrup
1/2 teaspoon ground coriander
2 small garlic cloves, crushed
roughly 10 ounces of tempeh (or extra-firm tofu)
2 tablespoons olive oil
1/2 lime
a handful of cilantro (coriander) leaves

Put the orange juice in a small bowl. Squeeze the grated ginger over the bowl to extract the juices, then discard the pulp. Add the tamari, mirin, and maple syrup, ground coriander, and garlic. Mix together and set aside.

Cut the tempeh (or tofu) into thin-ish, bite-sized pieces, and if working with tofu, pat dry with a paper towel.

Put the olive oil in a large frying pan over medium-high heat. When the oil is hot but not smoking, add the tempeh and fry for 5 minutes, or until golden underneath. Turn and cook the other side for another 5 minutes, or until golden. Pour the orange juice mixture into the pan and simmer for 10 minutes, or until the sauce has reduced to a lovely thick glaze. Turn the tempeh once more during this time and spoon the sauce over the tofu from time to time.

Serve the tempeh drizzled with any remaining sauce and a squeeze of lime, with the coriander scattered on top. Heidi note: As I mention in the head notes, I served this over some leftover wheat berries heated with a few handfuls of chopped kale.

Serves 4. (or two if you love it as much as we did -h)

From http://www.101cookbooks.com/archives/orange-panglazed-tempeh-recipe.html

Analysis – Nourishes and warms the SP/ST, moves/aids digestion.

Mustard Greens

Categories: Phlegm Dry, Vegetables

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Mustard Greens

Ingredients:
5 small red potatoes
4 carrots
3 tomatoes
1 can organic tomato paste
1 small yellow onion
28 oz. can mustard greens
1 vegetable bouillon cube
olive oil
cumin
salt and pepper to taste
white wine vinegar

Directions:
-Coat large pot with olive oil and brown onion
– add chopped potatos
– add chopped carrots
– simmer for 5-10 minutes then add mustard greens
– add white wine vinegar and olive oil (more if needed)
– add bouillion cube, salt and pepper and cumin and tomatoes
– cook over low heat for another 40 minutes or so

serves 4-6 people
total prep time approx. 1 hour

by Alexa Chermak

TCM ANALYSIS

potato – sweet, neutral
spleen stomach
benefits and harmonizes middle jiao

carrot- sweet, neutral
spleen, liver, heart, lung
strengthens spleen and heart, nourishes and soothes liver, benefits lung, drains damp, clears heat

tomato- sweet, sour, cold
spleen, stomach, bladder, kidney
generates fluids, clears heat, supplements kidney, drains damp

onion- pungent, neutral
lung, stomach, large intestine
clears heat, relieves toxicity, transforms damp, kills parasites, lowers blood pressure and cholesterol

mustard greens- acrid, warm
lung, large intestine
expels wind, cold and damp, opens chest, stops cough, warms lung

salt – softens hardness, nourishes kidney
pepper – warming, harmonizing
cumin – warming and invigorating
white wine vinegar – invigoartes blood, courses liver, astringes liver
olive oil – benefits yin

 

Polenta Pizza

Categories: Liver & Gall Bladder Damp Heat, Lung Phlegm Heat, Vegetables, Vegetarian

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Polenta Pizza
Prep time 15 mins
Cooking time 75 mins
Serves 6

Ingredients:
3 cups cornmeal
5 cups water
2 tsp salt

6 tomatoes
2 large onions
1 small green pepper
4 cloves garlic
6 ounces olives
6 artichoke hearts, quartered
2 handfuls fresh basil

2-3 cups grated cheese
Black pepper

Method:
To make the polenta, put 2 cups of the cornmeal in a heavy bottomed pot and slowly add the water. Stir carefully to avoid lumps. Add the salt and cook on a medium heat for 20-30 minutes. Stir often, especially towards the end. When the polenta stiffens and pulls away from the side of the pan, it is cooked. Now stir in the other cup of cornmeal or as much as s needed to make a very stiff mixture. Press the polenta firmly in to a large greased baking tray (~14 inch diameter). The polenta should be about a half inch thick. Bake in a very hot over (450°F) for about 20 minutes or until the surface feels crusty. Meanwhile roughly chop the onions, pepper and tomatoes. Fry the onions gently until they start to soften, then add the other ingredients and cook for 3-4 minutes adding the basil at the last minute. Take the polenta base out of the oven, spoon the topping evenly over the surface and cover with grated cheese. Return to the oven at 375°F and bake for 20 minutes or until the cheese is melted. Serve with a green salad and sprinkle with fresh black pepper.

Energetic:
Cornmeal — neutral sweet, Tonifies qi, strengthens stomach and spleen, benefits heart, diuretic, stimulates the flow of bile
Salt – cold, salty, slightly sweet, harmonize and promotes digestion, strengthens kidney, fortifies bones, tendons, and teeth, brightens eyes, detoxifies, used as a natural preservative
Tomatoes – slightly cool, sweet and sour, promote body fluids, quench thirst, strengthen stomach, aids digestion, cool blood, clears heat, detoxifies, calms liver, removes stagnant food
Onions — Warm, pungent, promotes sweating, resolves phlegm, diuretic
Green pepper– hot, pungent, warms the internal region, increases appetite, promotes digestion, and affects the heart and spleen
Garlic — hot, pungent, antiviral, antifungal, detoxifies meat and seafood, kills worms, removes stagnant food and blood, reduces abscess
Olives — neutral, sweet, sour, astringent, clears heat, detoxifies, promotes production of body fluids, quenches thirst, clears lungs, benefits the throat
Artichoke hearts — sweet, bitter, cooling, regulates liver qi, clears liver heat, promotes digestions, benefits liver and gallbladder, dried dampness
Fresh basil — warm, pungent, induces sweating, harmonizes stomach
Black pepper – hot, pungent, pushes downward, warms the internal regions, affects the stomach and large intestines

This is a well balanced and broadly nourishing meal. It acts on qi and blood. Corn is nourishing to the kidney, stomach, and heart and is also mildly diuretic. It provides a good counterbalance to the moistening action of the tomatoes. The cheese has a rich nourishment element and is balanced by the decongesting action of the onion, pepper and garlic.

Winter Root Stew

Categories: Diarrhea, Rice and Grains, Spleen Qi Vacuity, Vegan, Vegetables, Vegetarian

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Winter Root Stew
1/2 cup whole oat groats, cooked
5-6 cups of water
1 leek, sliced into rounds
1 cup rutabaga, sliced
1 carrot, cut into wedges
1/2-1 teaspoon sea salt
Directions:
Blend oats in water until creamy.
Saute leeks, rutabaga, and carrots for 8 minutes
Add oat mixture and salt. Simmer 15 minutes until vegetables are tender.
Serves 6
TCM Pattern: Spleen/Stomach Qi Deficiency
TCM Analysis:
Oats- Sweet, warm, supplements Spleen vacuity
Water- Neutral
Leeks- Pungent, astringent, counteracts diarrhea
Rutabaga- Sweet, supplements qi deficiency
Carrots- Neutral, sweet, relieves indigestion
Salt- Salty, cold

Apple, Peanut, and Arame Stir Fry Salad

Categories: Blood Stasis, High blood pressure, High cholesterol, Liver Yang Rising, Phlegm Accumulation in the Collaterals, Salad, Vegan, Vegetables, Vegetarian

Apple, Peanut, and Arame Stir Fry Salad

Treayor Smith

arame

Ingredients:

1/2 cup Arame (can use other forms of seaweed), chopped
1″ knob Ginger, minced or grated
1/4 cup Asparagus
1/4 cup White Mushrooms

1/4 cup snowpeas

1/4 cup + 2 TBS Olive Oil
1/4 cup Rice Wine Vinegar
1/4 head of Lettuce, chopped
handful of Sunflower Seeds
handful of Peanuts
1 Tomato, cut into wedges or sliced
1 TBS Lemon Juice
1 TBS Lime Juice
1 Apple, diced

Directions:

Serving Size: 1

½ cup cut arame in pot full of water. Cook until arame is a lighter shade of green and doubles in size.

Place desired amount of peanuts and sunflower seeds on a pan and spread out. Put in the oven at 400 degrees and take out when dark brown. This will be sprinkled on top of the salad to give it a crunch.

Cut ¼ head of lettuce and chop. This will be the bottom layer of the salad.

¼ olive oil mixed with ¼ cup rice wine vinegar. Add desired amount of lime juice and lemon juice. This will be the salad dressing.

Add olive oil to a frying pan and heat, medium high,  until it bubbles.  Add ginger, 3 minutes. Place diced mushrooms, asparagus, cooked arame, snow peas and fry until vegetables are softer.

Lay stir fried veggies on top of lettuce with dressing. Add Tomato wedges and diced apples. Sprinkle peanuts and sunflower seeds on the top.

Meal Design:
This meal is designed for a patient with hypothyroidism with High Blood Pressure. Most hypothyroid patients have a spleen or kidney yang vacuity pattern, but the main item in the recipe for the thyroid is the Arame.  Arame is a rich source of iodine, which directly influences the thyroid’s actions. The rest of the meal addresses hypertension, and are said to lower blood pressure. Arame has an anti-hypertensive effect as well.

TCM analysis:
Cooling and sedating to Liver

Arame (can use other forms of seaweed)- Rich source of iodine, good for thyroid
Ginger- good for nausea, helps taste of oil
Asparagus- helps with hypertension, high cholesterol, and promotes blood circulation
White Mushrooms- helps with hypertension and high cholesterol
Olive Oil- helps with hypertension
Rice Wine Vinegar- helps with hypertension
Lettuce- moves qi and breaks stagnation, mild effect
Sunflower Seeds- subdues liver, lowers blood pressure
Peanuts- tonifies spleen, good for hypertension
Tomatoes- calms the liver, good for hypertension
Lemon Juice – regulates qi, benefits liver, good for hypertension
Lime Juice- same as lemon juice
Apples- strengthens heart, tonifies qi, good for hypertension

Zanahorias en escabeche: Pickled Carrots, Mexican Style

Categories: Liver Blood Stasis, Liver Fire Rising, Mexican, Side Dishes, Vegan, Vegetables, Vegetarian

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Zanahorias en escabeche: Pickled Carrots, Mexican Style

1-2 quarts apple cider vinegar
8 large carrots, well scrubbed and sliced into 1/2 inch pieces
6 large bay leaves
4 allspice berries
1 T whole cumin seeds
2 tsp salt

place the carrots in a large steel pot, add the seasonings and cover with vinegar. bring all ingredients to a boil, then turn off the heat. pour into a large glass jar and let cool to room temperature before refrigerating overnight. makes about 2 quarts. other vegetables such as jicama or celery or cucumbers may be added. jalapenos may be added in a very small amount only if there are no heat signs.

analysis:
vinegar is warm and pungent and slightly bitter; it strongly moves LV blood. carrots are sweet and cool the liver. bay leaves are acrid and move qi and treat high blood pressure and migraines, which are signs of liver stagnation. allspice and cumin are acrid and warm and move qi and promote digestion.