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Black Bean and Tomato Stuffed Sweet Potatoes

Categories: Kidney Yin Vacuity, Large Intestine Fluid Vacuity, Liver Blood Vacuity, Liver Yin Vacuity, Spleen Yang Vacuity

Black Bean and Tomato Stuffed Sweet Potatoes

4 medium sweet potatoes, scrubbed
1 15-oz. can black beans, rinsed and drained (or 1-1/2 cups cooked black beans)

1 15-oz.can diced tomatoes with green chilies, (or a can of tomatoes plus 3 tablespoons of diced green chilies from a can, or 1-2 finely chopped fresh jalapenos)

1/2 cup sliced green onions, white and green parts
2 cloves garlic, minced

1 teaspoon dried oregano
1/4 cup chopped fresh parsley or cilantro (opt.)

1/4 teaspoon salt (if needed)

fresh ground pepper, lots

1 small avocado (or vegan sour cream)

2 tablespoons lemon juice

  • Slice a very small piece from the end of each potato. (Or, you can prick them all over with a fork.) Bake at 425ËšF for about 40 minutes or until nice and soft all the way through. You can bake them right on the oven rack. I like to use the toaster oven for this unless I’m using the big oven to make other stuff, too. When they are ready, place them on a plate to cool slightly while you finish up the filling.
  • Cook the the onion, garlic and oregano (and jalapenos, if using fresh) in the oil for one minute. Add the beans, tomatoes, canned chilies (if using), salt and pepper. Heat gently until hot. Stir in the parsley or cilantro. Taste for seasoning.
  • Open the avocado and scoop out the pulp. Mash and mix with lemon juice, a tiny pinch of salt and fresh ground pepper.
  • Split the potatoes lengthwise and gently push the ends towards each other to create a pocket.
  • Fill the pockets with the bean mixture and top with avocado or vegan sour cream.

This is a good recipe to use for KD deficiency. The three main ingredients- Black Beans, Tomato, and Sweet Potatoes all go to strengthening the KD. The recipe would be a nice tonifying recipe over all, with Avocado as another nice ingredient to nourish blood and yin. The green onions and cilantro keep the dish moving, and the black pepper would help with digestion. Its a nice, healthy dish all around- and fairly balanced in temperature, with many of the ingredients being neutral.

Guacamole

Categories: Large Intestine Fluid Vacuity, Lung Fluid Xu, Lung Yin Vacuity

Guacamole

1 3/4 cups avocado, cut in chunks (about 2 medium-large avocados)
1-1 1/2 tbsp freshly squeezed lemon juice (or lime juice)
1/4 tsp sea salt

In a bowl, combine avocado, 1 tbsp lemon(or lime) juice, salt. Mash to desired consistency. Season to taste with additional salt and remaining lemon (or lime) juice.

Avocado: LU/LI, Sweet, bland, cool; Nourishes yin and blood, lubricates LU/LI, clears heat and promotes fluids
Lemon/Lime juice: cool, sour; regenerates body fluids, harmonizes ST, regulates qi, quenches thirst
salt: salty, deliciousness.

Avocado Custard

Categories: Kidney Yin Vacuity, Large Intestine Fluid Vacuity, Lung Fluid Xu, Lung Yin Vacuity

Avocado Custard

Overall Recipe: Nourishes yin, moistens dryness, clears deficient heat.
Avocado: cool, sweet. Builds yin and blood, harmonizes LV, lubricates LU and intestines
Lemon: cool, sour, astringent. Clears heat, increases production of body fluids, benefits LV.
Honey: sweet, neutral. Strengthens middle jiao, moistens dryness.

Emily Hildebrand said:

Avocado Custard
Serves 2
  • avocado
  • juice from 1/2 a lemon
  • maple syrup or raw honey to taste
Put all ingredients in a blender or food processor and blend until smooth and creamy.

Spiced Black Bean, Grilled Avocado, and Goat Cheese Tacos

Categories: Kidney Yin Vacuity, Large Intestine Fluid Vacuity, Liver Qi Stagnation

Frances Norris

Yin Deficiency

Spiced Black Bean, Grilled Avocado, and Goat Cheese Tacos - Adapted from recipe on naturallyella.com

Makes 2 servings

Ingredients

  • 1 avocado-sweet, cool, nourishes yin and blood
  • ½ cup black beans-warm, sweet, nourishes yin
  • ½ lime, juice and zest from- cool, sour, regulates qi, regenerates body fluids
  • 2 tsp. honey-neutral, nourishes yin
  • 1 tbsp. coriander seeds-slightly warm, benefit digestion
  • 1 tsp. olive oil-neutral, sweet, sour, astringent, clears heat, promotes fluids
  • ½ tbsp. cumin seeds- warm, strengthens spleen
  • 4 flour tortillas- sweet, slightly cool, reduces thirst
  • ¼ cup goat cheese-sweet, salty, warm, tonifies qi, nourishes blood, moistens dryness

Directions

1. Preheat grill

2. In a dry skillet, over medium-low heat, toast the coriander and cumin seeds for 2-3 minutes. Seeds should be fragrant and beginning to brown. Then grind them in a pestle.

3. Return spices to the skillet and add ½ cup of black beans and liquids. Heat over medium low and let cook until liquids have cooked out, anywhere from 5-10 minutes.

4. Take avocado and slice in half. Brush with the one teaspoon of olive oil and place cut side down on grill. Let cook until lightly charred. Remove and carefully slice avocado out of skin.

5. To assemble tacos, place ¼ of the black bean mixture in the center of the tortilla, layer avocado and goat cheese on top. Finally, whisk together juice and zest from half a lime along with honey. Lightly drizzle over taco filling.

Avocado Dressing

Categories: Liver Blood Vacuity, Liver Yin Vacuity, Lung Fluid Xu, Lung Yin Vacuity

Avocado Dressing
(Yields 1 ½ cups)

1 avocado
Juice of ½ of a lemon

½ cup water
½ tsp. dandelion
¼ tsp. sea salt

Combine ingredients and blend until smooth.

TCM Analysis:
Avocado: cool, sweet, builds yin and blood, harmonizes LV, lubricates LU and intestines
Lemon: cool, sour, astringent, benefits LV, encourages formation of bile, increases fluid production
Dandelion: cool, bitter, cool LV heat
Sea Salt: cold, salty, slightly sweet, harmonize and promote digestion, brightens eyes, strengthens KI, benefits bones, tendons and teeth

Chicken Grape Salad

Categories: Liver Blood Vacuity, Liver Qi Stagnation

Chicken Grape Salad

1 avocado (benefits LV, protects Yin)
¼ cup of parsley, minced.
½ teaspoon of thyme.
¼ teaspoon of garlic, minced.
Pinch of sage, salt and black pepper.
4 cups of diced, cooked chicken breasts. (Nourishes blood to prevent wind)
2 cups of seedless grapes. (sour nature restrains liver qi, nourishes blood, relieves irritability)
½ cup of pistachios, toasted. (Tonifies LV)

Mix herbs and spices with chicken, mix in mashed avocado until chicken is coated and then mix in Grapes and almonds.

Serves 4

Pesto Avocado Portoburger

Categories: Lung Yin Vacuity

Pesto Avocado Portoburger
makes 2 sandwiches
2 portobello mushrooms
1 ripe avocado
handful of crisp greens, such as lettuce or watercress

1 tablespoon basil pesto

1-2 tablespoons olive oil

salt and freshly ground pepper
2 Kaiser rolls, halved
Fresh Basil Pesto Recipe
Makes 1 cup

INGREDIENTS
2 cups fresh basil leaves, packed
1/2 cup freshly grated Parmesan-Reggiano or Romano cheese
1/2 cup extra virgin olive oil
1/3 cup pine nuts
3 medium sized garlic cloves, minced
Salt and freshly ground black pepper to taste
Special equipment needed: A food processor
DIRECTIONS FOR PESTO:

1 Combine the basil in with the pine nuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil.) Add the garlic, pulse a few times more.
2 Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.

DIRECTIONS FOR PORTOBURGER:

1.Slice the mushrooms into about 1/2″ thick slices, cross-wise.
2.Heat a large sautee pan with the oil. Once hot, add the mushrooms and season with pinches of salt and pepper. Cook for about 1 minute, then flip. Cook another 2-3 minutes, stirring occasionally. Turn off heat and let cool a few minutes.
3.Spread the pesto on the bottom halves of the rolls.
4. Divide the mushrooms and arrange them on top.
5.Slice the avocado into about 1/4″ wedges and arrange on top of the mushrooms.
6.Top them with the lettuce or other greens, and the top halves of the rolls. Slice in half and serve.

TCM Analysis:
Olive Oil: neutral, sweet, sour, astringent, clears heat, detoxifies, promotes body fluids, quenches thirst, clears lungs, benefits the throat

Mushroom: slightly cool, sweet. Detoxifies, improves appetite, stops diarrhea, resolves phlegm
Avocado: Sweet, bland, cool. LU, LI. Nourishes yin and blood, lubricates Lung and LI, clears heat, promotes fluids
Basil: Pungent, Warm. ST, LU. Induces sweating, harmonizes ST, antidote for seafood poisoning
Cheese: neutral/ sweet. Strengthens weakness, nourishes qi and blood, lubricates dryness.
Pine nut: warm, sweet. Lubricates LU, stops cough, lubricates intestines, promotes body fluids
Garlic: Hot, pungent. Ant-viral, anti-fungal, detoxifies meat and seafood, removes food and blood stagnation, reduces abscess.
Pepper: hot, pungent. Warms digestion, dispels internal cold, antidote to food poisoning.
Overall Recipe function: LU Yin Xu
The cool avocado and mushrooms are balanced out by the warm basil and pine nuts. The mushroom resolves phlegm if present while the avocado nourishes the yin and lubricates the Lung. The pine nuts assist with lubricating the Lung as well.

Chicken or Sardine Sandwich With Black Beans and Avocado

Categories: Large Intestine Fluid Vacuity, Large Intestine Qi Stagnation, Spleen Qi Vacuity

Andrew Scrivani for The New York Times
By MARTHA ROSE SHULMAN
Published: May 7, 2010
This spicy sandwich is inspired by one often served in the city of Xalapa in the Mexican state of Veracruz. It’s called pambazo, which is also the name of the flaky roll it’s made with. The bread is spread with pureed black beans and traditionally filled with shredded chicken, chorizo or sardines (the sardine version is not easy to find today), as well as lettuce, tomato, avocado, onion and pickled chipotles. Since tomatoes aren’t yet in season, they’re optional here.
Recipes for Health

Each week this series will present recipes around a particular type of produce or a pantry item. This is food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and a pleasure to eat.

* See previous recipes »

Related

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Recipes for Health: When the Sandwich Is a Salad (May 10, 2010)
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Recipes for Health: Sardine and Coleslaw Po’Boy (May 11, 2010)
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Recipes for Health: Smoked Trout and Cucumber Sandwich in a Bun (May 12, 2010)
*
Recipes for Health: Spinach Salad, Roasted Red Pepper and Goat Cheese Bun (May 13, 2010)

1/4 cup cooked black beans (you can use canned but homemade will taste better)

1 whole wheat hamburger bun

1/4 ripe medium avocado, sliced thin

Salt to taste

Lime juice to taste

A generous handful of shredded lettuce, cabbage, arugula, spinach or watercress

1 teaspoon vinegar (sherry, white wine or red wine)

1 ounce shredded cooked chicken breast, or 1/2 can (3.5 ounces) sardines packed in olive oil or water, drained

A few slices of canned chipotle chile (more to taste)

1 small tomato, sliced (omit if not in season)

A few slices onion, soaked for five minutes in water to cover, then drained and rinsed (optional)

1. Mash the black beans, and make sure they’re well seasoned. Spread over the top and bottom halves of the hamburger bun. Layer the avocado over the beans on the bottom half of the bun, and sprinkle with salt and lime juice to taste. Top the avocado slices with the chicken or sardine fillets and the sliced chipotle. Toss the salad greens with the vinegar or additional lime juice until thoroughly coated, and pile on top of the chicken or sardines and chipotles. Top with a layer of sliced tomatoes and onion if desired, and cover with the top bun. Press down and wrap the sandwich tightly in plastic wrap. If possible, allow to sit for 10 to 15 minutes, or for several hours in the refrigerator, before eating.

Yield: Serves two.

Advance preparation: This will keep for a day in the refrigerator.

Nutritional information per sandwich:

With chicken filling: 406 calories; 12 grams fat; 2 grams saturated fat; 24 milligrams cholesterol; 53 milligrams carbohydrates; 10 grams dietary fiber; 591 milligrams sodium (does not include salt added during cooking); 22 grams protein

With sardine filling: 468 calories; 16 grams fat; 3 grams saturated fat; 8 milligrams cholesterol; 52 grams carbohydrates; 10 grams dietary fiber; 710 milligrams sodium (does not include salt added during cooking); 26 grams protein

Avocado and Mushroom Salad

Categories: Heat, Large Intestine Dryness, Large Intestine Fluid Vacuity, Raw, Salad, Summerheat, Vegan, Vegetarian

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Avocado and Mushroom Salad
Ingredients
2 small firm, ripe avocados
3 tablespoons olive oil
1 tablespoon fresh lemon juice
1 tablespoon red-wine vinegar
2 tablespoons Dijon mustard
1 tablespoon finely chopped garlic
2 tablespoons finely chopped parsley
1/3 pound mushrooms, thinly sliced
Salt to taste
Preparation

  • Peel the avocados, and cut them in half. Remove and discard the pit. Cut the avocados into 1 1/2-inch lengths.
  • Thoroughly blend the oil, lemon juice, vinegar, mustard, garlic and parsley with a wire whisk in a salad bowl. Add the mushrooms, avocado and salt to taste. Toss well and serve.

4 servings
NOTE
Approximate nutritional analysis per serving: 265 calories, 25 grams fat, 0 milligrams cholesterol, 200 milligrams sodium (before salting), 3 grams protein, 10 grams carbohydrate.
Originally published with 60-Minute Gourmet
By Pierre Franey, June 2, 1993

TCM ANALYSIS

avocados– sweet, lubricate intestines, nourish blood and yin
olive oil– neutral, sweet, sour, moistens intestines
lemon juice– astringing, sour, harmonizes ST
red-wine vinegar –sour, arid, sweet, warm, moves blood
Dijon mustard– hot, sour, astringing, regulate qi and blood
garlic– acrid, regulates qi, warms SP/ST
parsley– acrid, cool, expel wind heat
mushrooms– cool, sweet, clears summerheat
Salt–salty, softens masses

Chilean Celery and Avocado Salad

Categories: Liver Blood Vacuity, Liver Yang Rising, Liver Yin Vacuity, Paleo, Salad, Vegan, Vegetarian

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Chilean Celery and Avocado Salad

ingredients:
6-8 large ribs of celery, well washed and sliced horizontally about 1/4 inch thick
4 large pieces organic romaine, washed well and torn into bite sized pieces
1 large avocado, mashed
2 large limes, juiced
pinch of salt

combine all ingredients in a large non-reactive bowl. serve as a side or eat as a snack. serves 4.

analysis:
celery and lettuce are cool, sweet and bitter and drain fire. avocado is sweet and heavy and nourishes yin and cools the digestive tract; its heavy nature may also harmonize the liver by anchoring floating yang. lime is cooling, sweet and sour and soothes the liver by coursing it.