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Smooth Move Smoothie

Categories: Large Intestine Damp Heat, Large Intestine Qi Stagnation

Smooth Move Smoothie
L.I. shi heat leading to constipation
By Katie Fritz

1 apple, cored/sliced
1 pear, cored/sliced
1 plum, pitted/sliced
2 bananas
1/2 avocado
1/2 c. silken tofu
1-2 c. green tea (depending upon your preference of consistency)
1-2 tbsp. Maple syrup (to taste)
Cinnamon, to taste

Place the apple, pear, plum, bananas, avocado & tofu in your blender. Boil 8-16 oz. of water and add to 1-2 heaping tsp. of green tea leaves, steep for about 5 minutes. Once steeped to your liking, add green tea (w/o leaves) to your blender. Blend all ingredients until smooth. Give it a taste test & add maple syrup & cinnamon to your liking!

Serving size: 2-3 people

TCM analysis:
Apple: reduces dryness, alleviates thirst, tonifies qi
Pear: cools ST heat; generates body fluids, quenches thirst, clears heat, descends qi (& stops cough)
Plum: aids digestion, regulates body fluids, removes stagnation of qi
Banana: moistens the L.I.; clears heat, lubricates intestines
Avocado: nourishes yin & xue, moistens LU, skin & intestines
Tofu: expels heat & moistens/lubricates dryness, strengthens SP/ST
Green tea: cools heat, relieves thirst, promotes digestion
Maple syrup: sweet, tonifies SP/ST
Cinnamon (gui zhi): strengthens ST, warms coldness

The overall focus of this recipe is to cool L.I. heat, generate fluids & stimulate digestion. The cinnamon will counteract the mostly cold nature of this recipe, while stimulating the digestive organs. The fruits, tofu & tea cool heat & moisten the bowels.

Ginger Spiced Acorn Squash

Categories: Large Intestine Qi Stagnation, Spleen Damp, Spleen Damp Cold, Spleen Qi Vacuity, Spleen Yang Vacuity

Earth: Tonify Spleen Qi   - Dusten Nelson

Ginger spiced acorn squash:

1 acorn squash (or other winter squash)

1 tbsp (15 mL) olive oil

1 tbsp (15 mL) maple syrup

1 tsp (5 mL) garam masala

1/2 tsp (5 mL) ginger

Pinch or two of salt, to taste

Dash of curry powder, plus 1 tsp (or to taste)

1 1/2 tbsp (22 mL) butter

1 medium onion, chopped

Dash of nutmeg

2 apples, cubed (use tart or crisp apples like Gala or Granny Smith; avoid soft and sweet apples, like Macintoshes)

1/2 cup (125 mL) apple juice or cider

Serves: 2

Ingredients of note: General theme – sweet and warming

Acorn Squash: Support spleen and tonify qi

Maple syrup: tonifiy qi

Ginger: acrid, moving, and tonifying to middle jiao

Onion: moves and aids in detoxification, also warming.

Nutmeg: warming & moving

Apples & Juice: tonify qi and yin.

Cooking Instructions:

Preheat oven to 350F (175C). Line a baking dish with aluminum foil (or not, if you like scrubbing).

Peel and cut the squash into large chunks, about 1 inch (2.5 cm) square.

In a bowl, whisk together olive oil, maple syrup, garam masala, ginger, salt, and a dash of curry powder.

Add squash cubes and toss to coat.

Spread squash into baking dish, in as close to in a single layer as possible.

Bake for approximately 25 minutes, stirring once or twice for even cooking.

Meanwhile, melt butter in a large skillet over medium heat.

Add onion, a sprinkle of salt, and sauté until tender, about 12 minutes. Add remaining curry powder and a dash of nutmeg and stir for 1 minute.

Add apples and sauté a few more minutes until the apples are hot.

Transfer to a bowl to wait for the squash.

Once the squash’s 25 minutes are up, add the apple mixture to the squash in the baking dish. Sprinkle with apple juice or cider, and stir together.

Bake another 20 minutes or so, until the squash is tender.

Baked Pears with Almonds

Categories: Lung Fluid Xu, Lung Phlegm Cold, Lung Yin Vacuity

Baked Pears with Almonds
Serves 6

6 pears
1 ½ cups of chopped almonds
1/3 cup honey
½ cup of maple syrup
1 tsp lemon juice
¼ cup of water
Pinch of powdered ginger

Preheat oven to 325 degrees. Leave stems on pears, but cut a slice from the blossom-end to form a flat surface will stand in baking dish. Mix all other ingredients, except syrup, and pour over pears. Bake uncovered in preheated oven for about 1 hr and 20 minutes to 1 and ½ hrs. Baste with syrup while baking.

TCM Breakdown:
Pears: Nourishes fluids, decreases thirst, moistens LU, Dissolves phlegm
Almonds: Moistens LU and LI, supplements SP and LU
Honey: Nourishes and harmonizes MJ, moistens dryness
Lemon juice: clears heat, dissolves phlegm (?)
Ginger: Warms MJ, Warms interior, unblocks channels, transforms cold phlegm
Maple syrup: tonifies SP (?)

C/CI: in damp cold, or xu cold syndrome

Recipe to Nourish SP/ST

Categories: Shen Calming, Spleen Damp, Spleen Qi Vacuity, Stomach Rebellious Qi

Kathryn Fritz
Eastern Nutrition
January 19, 2010
Recipe to Nourish SP/ST

3 medium-large sweet potatoes, cleaned & cubed
1/4 c. organic unsulfured molasses
1/4 c. maple syrup
1/4 c. apple cider vinegar
1/2 onion, chopped
Dehydrated orange peel
Salt to taste

Vegetable stock
Yi Yi Ren

For barley:

In a crockpot place 1 part yi yi ren with 10-15 parts veggie stock. Cook until soft. I would set the pot to low throughout the day or the evening before (I cooked them for about 10-12 hours in the crockpot the night before).
I also make my own vegetable stock. I save the vegetable scraps that I do not use in other dishes (like carrot, sweet potato & onion ends, onion & garlic peels, any & all root vegetable parts). I keep a plastic bag full of these veggie odds & ends in my freezer and when I need to make stock I throw them all in a large pot, cover them with water and add salt & a few bay leaves (or any spices you like). I bring the water to a boil, then lower the heat & simmer the veggies for an hour or two. Give it a taste & add whatever seasonings you see fit!

For sweet tots:

Pre-heat oven to 350o.
Scrub sweet tots clean, dry & chop into decent sized cubes. Chop onion to desired consistency. Place both in a 9×13 pan.
In a small saucepan warm the molasses & maple syrup until less viscous. Remove from heat & stir in apple cider vinegar. Spread evenly over sweet tots in pan & stir so that they are all coated.
Sprinkle orange peel throughout the dish.
Cover dish w/ tinfoil and bake at 350o for about 1 hour to 1.5 hours (until sweet tots are tender).

Dish will serve 3-4 people.

Analysis of Recipe

Sweet potatoes: neutral & sweet
Strengthen SP/ST function, tonify qi, increases production of milk (good for nursing mommies!)
Molasses: warm & sweet
Tonifies qi, strengthens SP, lubricates LU, stops cough
Maple syrup: sweet
Tonifies SP in small amounts
Cider vinegar: sour, sl. acrid
Moves qi, loosens stagnation, stimulates appetite
Orange peel: warm, bitter & acrid
Invigorates/moves qi, dries dampness (for balance)
Yi yi ren: cool & bland
Promotes diuresis, strengthens SP, benefits GB
Vegetable stock:
Nourishing, strengthens digestion

The overall goal is to tonify SP & ST. By serving it with yi yi ren & adding dehydrated orange peel I am hoping to create a more balanced dish  counteracting the potential for dampness since the dish consists of mostly sweet flavors. The cider vinegar & orange peel also help regulate the qi in the middle jiao, furthering assisting digestion to help the SP call off that good gu qi!


Harmonizing Apple Cake

Categories: Liver Blood Vacuity, Liver Qi Stagnation, Shen Calming, Spleen Qi Vacuity

Harmonizing Apple Cake
by Emily Hildebrant

¾ cups maple syrup
½ cups brown sugar
4 coarsely chopped granny smith apples
1 cup butter, melted
18 grams Mei Gui Hua
18 grams Fo Shou
2 eggs, lightly beaten
1 ½ cups whole wheat flour
1 ½ cups rice flour
1 tsp salt
1 tsp baking soda
1tsp cinnamon
½ cup Da Zao, soaked overnight, chopped and pitted
½ cup walnuts
¹â„₃ cup maple syrup
¹â„₃ cup lemon juice (about 2 lemons)

Preheat oven to 325°
Melt butter in a saucepan and add Mei Gui Hua and Fo Shou; keep over very low heat for 20 minutes. Strain out the herbs and set aside the butter. In another bowl, mix ¾ cups maple syrup, brown sugar, and apples together. Add the herbed butter and eggs, sift in dry ingredients and stir well. Add walnuts and Da Zao.
Bake in greased and floured 9X12 pan for 45-60 minutes.
Mix together 1/3 cups each of maple syrup and lemon juice; spoon over the cake when warm out of the oven.

Makes 18 pieces of cake

TCM Analysis:

Overall Recipe: Sweet, Sour, Warm. Calms Liver, Supplements Spleen and Stomach,
Harmonizes Liver, Spleen & Stomach, Calms Shen, Mildly Nourishes blood.

Individual Ingredients:
Maple Syrup: Sweet, warm. Calms Liver & shen, Benefits Lungs (Aboriginal women used maple syrup as a cure for bronchial ailments
Brown Sugar: Sweet, Warm. Supplements middle jiao, Moves Liver qi, Invigorates blood,
Expels cold.
Apple: Sour, Sweet, Cool. Supplements Lung, Spleen & Stomach, Clears heat and promotes
body fluids.
Butter: Sweet, Neutral. Supplements deficiency, Benefits Lungs & Stomach.
Egg: Sweet, Neutral. Nourishes yin & blood, Supplements Spleen & Stomach, Calms shen.
Rice: Sweet, Neutral. Strengthens Spleen & Stomach, Supplements qi.
Wheat: Sweet, Slightly Cool. Supplements qi, Nourishes Heart & shen, Reduces thirst.
Walnut: Sweet, Warm. Tonifies Kidneys & Lung, Nourishes jing & marrow, Lubricates LI,
Dissolves stones.
Cinnamon: Pungent, Sweet, Warm. Invigorates yang, Warms Ming Men fire, Promotes
blood circulation, Dispels cold.
Lemon: Sour, Astringent, Warm. Transforms phlegm, Engenders fluids, Supplements
Spleen, Harmonizes Stomach.
Mei Gui Hua: Sweet, Slightly Bitter, Warm. Gently Regulates qi and blood, Harmonizes
Liver, Spleen & Stomach, Regulates menstruation.
Fo Shou: Acrid, Bitter, Warm. Spreads & Regulates Liver qi, Harmonizes Stomach,
Strengthens Spleen, Transforms phlegm.
Da Zao: Sweet, Warm. Tonifies Spleen, Augments qi, Nourishes blood & Calms shen.


Persimmon: Sweet, Astringent, Cold. Moistens Lung, Engenders fluids, Fortifies Spleen.

Brown Sugar Baked Apples

Categories: Heart Qi Vacuity, Heart Yang Vacuity, Lung Fluid Xu, Shen Calming, Spleen Qi Vacuity

Brown Sugar Baked Apples
Makes 8 servings
•8 large Golden Delicious apples
•1/2 cup (packed) dark brown sugar
•1 teaspoon ground cinnamon
•1/2 teaspoon ground nutmeg
•6 tablespoons pure maple syrup
•4 tablespoons (1/2 stick) unsalted butter, cut into small pieces
•1 cup water
•Chilled whipping cream (optional)

Peel skin off top quarter of each apple. Using melon baller, scoop out core, leaving bottom intact. Stand apples in 13x9x2-inch baking pan. Mix sugar and spices in bowl. Reserve 2 tablespoons mixture. Fill apple cavities with remaining sugar mixture. Spoon 1/2 tablespoon maple syrup into each cavity. Scatter 3 tablespoons butter pieces over apples. (Can be made 4 hours ahead. Cover; chill.)
Preheat oven to 350°F. Pour 1/2 cup water into pan with apples. Bake apples 35 minutes. Add reserved 2 tablespoons sugar mixture, 2 tablespoons maple syrup, 1 tablespoon butter, and 1/2 cup water to pan. Bake until apples are tender when pierced with skewer, about 25 minutes longer. Transfer apples to 8 bowls. Place baking pan atop 2 burners; boil over medium-high heat until syrupy, about 2 minutes. Spoon sauce over apples. Serve with whipping cream, if desired.

TCM Analysis-Apples promote body fluids, lubricates the Lung, strengthens the Heart, and tonifies the Qi. Brown sugar is warm and lubricates the Lung, warms the body, and moistens dryness. Cinnamon and Nutmeg are both warm and help to move Qi and warm up the entire body. Overall, this recipe moistens the Lung and warms the body and moves Qi.

Walnut and Cherry Granola Bars

Categories: Kidney Qi Vacuity, Kidney Yin Vacuity, Shen Calming, Spleen Qi Vacuity

Walnut and Cherry Granola Bars
By Kylie Roach

¼ C. brown sugar
¼ C. maple syrup
¼ C. honey
2 Tblsp. nut butter (almond)
1 egg white
1 Tblsp. low fat milk (almond)
1 Tsp. vanilla extract
1 C. whole wheat flour
½ Tsp. baking soda
½ Tsp. cinnamon
Dash of allspice (optional)
2 C. old fashioned oats
1 C. crisp rice cereal
¼ C. dried cherries
¼ C. chopped walnuts
1-2 Tblsp. black sesame seeds

Preheat oven to 350
In a large bowl combine: sugar, maple syrup, honey, nut butter, egg white, milk and vanilla extract. Mix well.
In another bowl combine: flour, baking soda, cinnamon and allspice.
Stir the dry ingredients into the wet ingredients and mix well.
Gently stir in the remaining ingredients: oats, cereal, cherries, walnuts, sesame seeds.
Coat a 8×8 or larger baking pan with nonstick cooking spray.
Spread the mixture into the pan and press it into form.
Bake for 18-20 or until golden brown.
Score shallow cuts (in the shape you want the bars) to aide in the cooling.
Cool completely then cut bars and serve.

Brown sugar: Warm and sweet, strengthens digestion, warms body, lubricates LU
Maple syrup: Warm and sweet, nourishes yin, strengthens SP?
Honey: Warm and sweet, nourishes yin, strengthens SP
Almond butter: Neutral and sweet, moistens LU, transforms phlegm
Egg white: Nourishes yin and blood
Almond milk: Neutral and sweet, moistens LU
Whole wheat flour: Slightly cool and sweet, clears heat, quenches thirst, calms shen
Cinnamon: Hot, pungent and sweet, warms the body, tonifies KD, strengthens ST
Old fashioned oats: Warm and sweet, strengthens SP, tonifies Qi
Crisp rice cereal: Slightly cool and sweet, clears heat, diuretic, nourishes yin?
Dried cherries: Warm and sweet, strengthens SP, regenerates fluids, stops diarrhea
Chopped walnuts: Slightly warm and sweet, tonifies KD, reduces cholesterol
Black sesame seeds: Neutral and sweet, tonfies KD/LV, nourishes yin. restores hair color

The ingredients in this recipe mainly strengthen the SP. There are several KD tonifying ingredients as well. Nourishing, supporting and boosting to Qi and yin are the focus of this recipe. This would be good for someone who is generally deficient and is a good snack in the morning to get the body ready for the day.


Categories: Beverages, Spleen Qi Vacuity, Spleen Yang Vacuity, Vegetarian


In South America there is a drink called Cuaker.

1 cup oatmeal
3 cups water
2 apples peeled and cut in chunks
¼ cup maple syrup
Pinch of stevia
½ teaspoon cloves
1 teaspoon cinnamon
Pinch of salt for taste

Cook everything together for 30 minutes.  Blend and add more water if needed.  It should be a very thin congee consistency after blended. Serve warm.

The stevia is not traditionally added as far as I know but it helps to replace extra sweetener. Also, maple syrup is substituted for sugar as it has more nutrients.


oatmeal – Sweet, warm. Sp, Kd. Supplements vacuity, rejuvenates nervous and reproductive system.
apples–Sweet, sour, cool. Spleen, stomach, heart and lung. Supplements heart, spleen and stomach. Moistens Lung and LI. Clears heat and promotes body fluids.
cloves — Acrid, warm. Kd, sp, st. Warms middle, directs st. qi downward, treats hiccup, fortifies kd. yang.
cinnamon — Acrid, sweet, hot. Ht, Kd, Lv, Sp. Warms and tonifies the yang, disperses cold, promotes the movement of blood.

The apples are cool and help to protect the spleen from the hot cloves and cinnamon. This recipe will help to tonify the spleen yang. Omit cinnamon and cloves if there is heat in the stomach.