You are browsing the archive for greens Archives - Food from East.

Brown Rice Congee with Shiitake Mushrooms and Greens

Categories: Spleen Qi Vacuity, Stomach Cold

Brown Rice Congee with Shiitake Mushrooms and Greens

SP QI XU - Nina Gaglio

Serves 4

1 teaspoon vegetable oil

2 garlic cloves, thinly sliced

1-inch piece ginger, thinly sliced

1 cup sliced fresh shiitake mushrooms (if substituting dried, pre-soak in hot water for 20 minutes)

1 cup long-grain brown rice, rinsed and drained

9 cups water

4 ounces greens, thinly sliced (can use kale, Chinese broccoli, broccoli raab, broccolini.

1 teaspoon soy sauce.

Brown Rice- Sweet, Sl. Warm, SP, ST. Supplements qi, soothes stomach, drains damp.

Shitake (Mushroom) – Sweet, Neutral, LU, SP. Supplements spleen and stomach, rectifies qi, transforms phlegm, boosts wei qi.

Broccoli- Sweet, Sl Bitter, Acrid, Cool, SP, LV. Strengthens spleen, clears heat, promotes urination, nourishes liver blood.

Ginger-Warm,Acrid, LU, SP, KD. Release exterior WC, stop nausea/vomiting, reduce inflammation, detoxify.

Garlic- Hot, Acrid, LU, SP, ST. Detoxifies meat and seafood, kills worms, removes stagnant food or blood, reduces abscess, dispels cold.

Vegetable oil– Sweet, Neutral, nourish blood and yin.

Water-Nourish fluids.

Overall, this dish warms the stomach and strengthens the spleen, nourishes yin and fluids and supplements qi. (Recipe modified from The Kitchn.com)

The effect of cooking on Brassica vegetables: Steaming wins…

Categories: Articles, Cooking tips

By Sissi Wachtel-Galor and Colleague
The brassica family of vegetables includes: broccoli, spinach, cabbage, cauliflower, Brussels sprouts, kale, collard greens, pak choi and kohlrabi. It is one of the healthiest and most nutritious vegetable groups. Recent research has highlighted its strong anti-cancer benefits.
Assessing antioxidant intake requires a food antioxidant database. However, cooking may affect antioxidant content due to antioxidant release, destruction or creation of redox-active metabolites. Here, effects of boiling, steaming and microwaving of broccoli, cauliflower, cabbage and choy-sum (Chinese cabbage) were explored by measuring antioxidant contents of raw and cooked vegetables.

Cooking water was also tested. For all cooked vegetables, antioxidant content was highest in steamed > boiled > microwaved, and decreased with longer cooking time, regardless of method. All steamed vegetables had higher antioxidant contents than had matching raw vegetables. Effects were variable for boiling and microwaving.  Microwaving caused greater antioxidant loss into cooking water than did boiling. Marked losses of anitoxidants occurred in microwaved cabbage and spinach.

To assess food antioxidant content/intake accurately, cooking effects need detailed study. Steaming may be the
cooking method of choice to release/conserve antioxidants. The cooking water is a potentially rich source of dietary antioxidants.

This is the reason why I prefer to cook the steamed vegetables for my mother. Good for her bowel disease and scleroderma.;-)

http://stanford.wellsphere.com/general-medicine-article/the-effect-of-cooking-on-brassica-vegetables/797115

Cooking Greens the Asio-Italo Damone Way

Categories: Cooking tips

My favorite way to cook greens the fast, furious, and delicious asio-italo way:

Wash well and cut greens of your choice
Heat 1-2 TBSP olive oil in saute pan
Place minced garlic to taste in heated oil and saute until slightly brown
Add greens and saute until wilted
Add small amount of liquid of your choice (white wine; water; vegetable or meat stock)
Cover and steam on medium heat until done (about 3-4 minutes depending on green and your taste; aim for al dente consistency)
Serve and enjoy!