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Lemony Quinoa with Artichokes and Sundried Tomatoes

Categories: Liver Qi Stagnation

Frances Norris

Wood-liver qi stagnation

Lemony Quinoa with Artichokes and Sundried Tomatoes - Makes 6 servings

Adapted from recipe on


  • 2 cups uncooked quinoa-sweet, warming, tonifies qi
  • 4 cups water
  • 1 cup chopped sun-dried tomatoes- slightly cool, sweet, sour, calms liver, clears heat,
  • 2 15 oz. cans of artichoke hearts, packed in water- sweet, bitter, cooling, regulates liver qi, clears liver heat, benefits the LV/GB
  • Juice of one lemon-cool, sour, regulates qi, benefits liver
  • ½ cup olive oil-neutral, sweet, sour, astringent, clears heat
  • 2 sprigs of fresh mint-cooling, moves liver qi
  • 1 handful fresh basil-pungent, warm, harmonizes stomach
  • Salt-cold, salty, slightly sweet, harmonizes digestion
  • Pepper-hot, pungent, warms digestion


1. Prepare quinoa by bringing 4 cups of salted water to boil. Add quinoa, return to a boil. Cover and reduce heat to low. Cook until all the water is absorbed. Remove from heat and allow to sit, lid on, for 5-10 minutes before fluffing with a fork.

2. While Quinoa cooks, drain and artichoke hearts. In a large bowl, whisk together olive oil, lemon juice, salt and pepper to make a simple dressing. Add in tomatoes and artichokes and toss.

3. Once the quinoa is ready, add it to the large bowl and mix until the artichokes and tomatoes are evenly distributed and everything is coated in the dressing. Toss in chopped mint and basil.

Mushroom Quinoa Risotto

Categories: Uncategorized

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.

Venison Burgers for KD yang xu

Categories: Kidney Yang Vacuity

Tonifying Your Yang Never Tasted So Good:
Venison Burgers for KD yang xu
By Katie Fritz

For burgers:
1 lb. Ground venison
1/3 c. chopped walnuts
1 chicken egg
1/3 c. cooked quinoa
1 tbsp. Mustard
4 cloves garlic, chopped
1/4 onion, chopped
1 tbsp. olive oil
A few splashes Worcestershire sauce (all-natural, por favor)
Pinch salt

Whole wheat buns (or no buns if you are gluten free!)
8 quail eggs, poached
1 beet, grated

Burger prep:
Rinse quinoa before using. Cook 1/3 c. quinoa in 2/3 c. water. Bring to a boil & then reduce heat to simmer. You’ll see the hulls leave the quinoa & you’ll know it’s done. Set aside to cool.

Brown onions & garlic in 1 tbsp. olive oil. Remove from heat & set aside to cool.

Bring a small pot of water to a rolling boil. Crack your quail eggs using a sharp knife give them a few taps in the center w/ the edge of your blade to ease the cracking process. Place cracked eggs, one-by-one, into your pot of water until the egg white are opaque. Remove from water w/ a slotted spoon & place on a paper towel to dry.

Shred your beet w/ a cheese grater & set aside. Wash & dry your lettuce. Set aside.

Pre-heat your oven to 350 degrees.

In a large bowl combine venison, walnuts, quinoa, mustard, Worcestershire, salt & pepper & egg. Mix together the best way I’ve found to do this is to just dig your hand in and start squishing. Please wash them before and after! Once onions, garlic & quinoa are cool enough, add them to the bowl & continue mushing. Form meat into 4 patties & cook in an oiled skillet over medium heat about 5 minutes on each side. Then place in the oven & bake for 5-10 min or until there is just a little pink left in the center of the burgers (depending on how you like your meat cooked).

Fix up your burger:
Spread veganaise on your buns if you so choose. Place a bed of lettuce on the bottom bun, then add the burger. Atop the burger place 2 quail eggs & shredded beets. Place the top bun on & dig in!

TCM analysis:
Venison – warm & sweet: supplements qi, blood & yang
Walnuts – warm, sweet, bitter: strengthens KD yang & LU
Chicken egg – neutral & sweet: supplements blood & yin
Quinoa – sweet & warm: tonifies qi, strengthens SP, warms yang, relieves internal coldness
Mustard – warm, acrid, bitter: stimulates digestion, helps digest fats
Garlic – acrid & warm: moves qi, detoxifies meat, relieves food stagnation
Onion – warm, acrid, sweet: moves qi
Salt – cool & salty: anti-inflammatory, softens
Pepper – warm-hot & v. acrid: enriches yang, expels cold
Worcestershire – mostly warming & expelling stagnation
Whole wheat – neutral-warm, sweet: moistens, enriches yin
Quail eggs – sweet, salty, warm: tonifies qi, restores Jing, warms yang, resolves dampness, activates blood & removes stagnation
Beets – neutral, sweet, sl. bitter: balances SP/ST qi
Lettuce – cool-cold & sweet, sl. bitter: cools heat
Veganaise (whipped soy oil) – neutral-warm, sweet: moistens, acts as a laxative

The overall focus of this recipe is to tonify KD yang with the venison, quinoa, walnuts, pepper & quail eggs. The rest of the ingredients help assimilation and prevent stagnation, since it’s a big ole burger (onion, garlic, mustard, pepper). The lettuce provides some balance w/ its cooling properties & the beets act as a natural digestive enzyme.

Quinoa Chard Pilaf

Categories: Spleen Qi Vacuity, Spleen Yang Vacuity

Quinoa Chard Pilaf

1-1/2 teaspoons olive oil
1/2 onion, diced
1-1/2 cloves garlic, minced
1 cup uncooked quinoa, rinsed
1/2 cup canned lentils, rinsed
1/4 pound fresh mushrooms, chopped
2 cups vegetable broth
1/2 bunch Swiss chard, stems removed

Heat the oil in a large pot over medium heat. Stir in the onion and garlic, and saute 5 minutes, until onion is tender. Mix in quinoa, lentils, and mushrooms. Pour in the broth. Cover, and cook 20 minutes.
Remove the pot from heat. Shred chard, and gently mix into the pot. Cover, and allow to sit 5 minutes, or until chard is wilted.

Serves 4
Onion: clear heat, relieves toxicity; transforms phlegm and damp
Garlic: hot, acrid; anti-bac, anti-viral, anti-fungal
Quinoa: Strengthens entire body, tonifies qi, warms yang
Lentils: sweet, neutral; strengthens SP, harmonizes MJ, clears summer heat
Mushrooms: supplements SP and ST, rectifies qi, transforms phlegm
Chard: neutral, sweet; clears heat, detoxifies blood

Quinoa with Beets and Sprouts

Categories: Large Intestine Qi Stagnation, Liver Blood Vacuity, Liver Qi Stagnation, Shen Calming

2 Cup Quinoa
2 Beets
1/2 Cup Sprouts
(Makes about 4 Servings)

Preheat the oven to 350 degrees Fahrenheit. Wash the beets and place them on a cookie sheet. Bake the beets for about 45 minutes or until a knife can go through. Let the beets cool down and then cut them into slices or cubes (whichever floats your boat!)

Fill a medium to large pot with water and bring to a boil. Add in the 2 cups of Quinoa. Cook the Quinoa in boiling water until it reaches al dente or other desired consistency. Strain the Quinoa out in a colander for a few minutes to let all the water drain off

Heat up a pan with some type of oil of choice on medium heat and drop in the freshly washed spouts and the sliced or cubed beets. Cook them for about a minute — just enough to soften up the outside of the sprouts and give the beets a little extra zest.

Combine the Quinoa, Beets, and Sprouts in a large bowl and serve!

TCM Breakdown of the Ingredients:
Quinoa: Warm, Sweet and Sour, Strengthen Body, Calm Spirit, Treat Fatigue, Tonify Qi, High Protein Content (Complete Protein)
Beets: Neutral to Cool, Sweet – SP, ST, LV, HT - Tonify HT, Nourish LV Blood, Calm Spirit, Cleanse LV
Sprouts: Cool and Sweet - Promote Movement of Food, Clear Damp and Heat, Clear ST Heat

TCM Analysis:
This recipe has the approach of keeping the body nourished and energized at midday. The Quinoa takes care of this by strengthening the body and helping to relieve fatigue as well as Calming the Spirit when work or school may be slightly taxing. The Beets provide deeper nourishment of the blood, cleanse the liver, and also have a calming affect as well. The Sprouts help promote the food movement through the body and ensures good flow. This combination of foods supports movement and calming within the body.

Congee with an Autumn or Winter Mix

Categories: Kidney Qi Vacuity, Kidney Yang Vacuity, Lung Fluid Xu, Lung Qi Vacuity, Shen Calming

Congee with an Autumn or Winter Mix

By Mitch Harris

Serves 2-4

Part 1
1 part (1 cup) congee:
part buckwheat: neutral, sweet, descend qi, strengthen ST, lowers blood pressure
part quinoa: warm, sweet, strengthen SP, warms yang
part short cut oats: warm, sweet, strengthen SP/ST, harmonize qi
8 parts (cups) water (optional bone broth for more jing and blood tonification)

Part 2
Per serving options of:

Winter Season Mix

Handful of Shitake Mushroom: neutral, sweet, strengthen stomach, detoxifies, strengthens immunity and promotes healing.
Scallion: hot, pungent, expel external pathogen, dispel wind-cold, induces sweating, anti-viral, anti-bacterial.
Soy sauce or salt to taste: cold, salty, sl sweet, harmonize and promote digestion, strengthen KD (in small amounts)


Autumn Season Mix

Gou Ji Berries: sweet, sour, warm, strengthen LU/KD, nourish blood/yin, stops cough
Dried Blueberries: sour, sweet, warm, tonify KD, nourish blood, astringe qi
Walnuts: sl warm, sweet, tonify KD, astringe lung, lubricate intestines, descend rebellious qi
Brown Sugar: warm, sweet, lubricates: strengthens digestion, benefit Lungs, stops cough

Part 1 Instructions:
Cook congee grains and water on stove until boil, then reduces flame and simmer for 2-4 hours. Optionally can cook overnight in a crock pot.

Stir occasionally

When finished ensure the congee is to your desired consistency. The more digestive difficulty, the more watery the congee should be to ease burden of digestion.

Part 2 instructions
Next add either the Winter Mix or the Autumn Season Mix for the following befits:

Winter Seasons Congee Benefits:
By adding these ingredients just before serving one will ensure strengthening immunity and kidneys (the root of strength in the body), with the shitake mushrooms and the salt. Oats adds a warming factor to the recipe while Quinoa adds and strengthens yang to ensure qi movement and body warmth. Since external pathogens are so common in the winter, scallions help ensure a pathogenic factor is expelled by inducing a slight spicy sweat after eating.

This simple congee soup eaten daily can help ensure no cold or flu is contracted in the cold season.

Autumn Season Congee Benefits:
By adding these ingredients just before serving one will ensure the dry season of Autumn does not damage the Lungs, what Chinese medicine consider a Delicate Organ. The congee is overall neutral and slightly warming to help the body retain its warmth in this mildly cooler season. Gou ji berry, brown sugar, and walnuts lubricate Lungs, while blueberries, gou ji, and walnuts also fortify the Kidneys, which can strengthen Lung function. Also walnuts descend rebellious qi such as coughing and blueberries help astringe qi and keep in fluids possibly lost with the drying climate of autumn.

Eating this every day in autumn can ensure ones health and respiratory wellness throughout the dry autumn season.

Quinoa with Basil and Pine Nuts

Categories: Spleen Yang Vacuity

Quinoa with Basil and Pine Nuts

Serves 2

1 cup quinoa (sweet and warm, tonifies qi, strengthens spleen, warms yang, relieves internal cold)
Pinch of fine sea salt
1/2 cup pine nuts or cashews (warm and sweet, lubricates lungs, relieves cough, lubricates intestines, promotes production of body fluids)
1 tablespoon olive oil
1 generous handful fresh basil leaves, chopped (warm and pungent, induces sweating, harmonizes stomach, antidote for seafood poisoning)

Place the quinoa in a strainer and rinse well. Combine the quinoa with 2 cups of water and the salt in a saucepan and bring to a boil. Reduce the heat, cover, and simmer for 20 minutes.
While the quinoa cooks, heat the pine nuts in a small dry skillet over medium heat. Toast until the nuts are just starting to turn golden, about 6-7 minutes, shaking the pan frequently to prevent burning. Transfer to a serving bowl to cool.
Add the quinoa to the serving bowl with the pine nuts and fluff with a fork. Add the olive oil and basil, stir to combine , and serve.

Overall this recipe is warming and the quinoa is great for spleen yang vacuity.

Breakfast Quinoa

Categories: Kidney Qi Vacuity, Kidney Water Overflow, Kidney Yang Vacuity, Large Intestine Fluid Vacuity, Large Intestine Qi Stagnation, Lung Fluid Xu

Breakfast Quinoa

1 cup quinoa
2 cups water
4 tablespoons dry milk (** you can omit this ingredient and just use 2 cups of milk to begin with, or just use water)
zest and juice of 1/2 orange
1 Granny Smith apple, cored and cubed
1/3 cup dried cranberries
Rinse quinoa in a fine strainer. Add to a pot with water and dry milk. Bring to a boil, reduce heat, cover and simmer for 15 minutes or until the grain is cooked through.
Combine quinoa with the rest of the ingredients.
You can serve this dish hot or cold. Add a bit of sugar if you like your breakfast on a sweeter side. Try to experiment with different dried fruit!

Quinoa — sweet, warming, tonifies qi, strengthens spleen,warms yang, relieves internal coldness
Milk — sweet, neutral, supplements qi, nourishes blood, moistens dryness
Apple — goes to heart, spleen, stomach and lung, clears heat, promotes body fluids, supplements lung, spleen, stomach, moistens lung and LI
Orange — cool, sweet and sour, lubricates lungs, resolves mucus, increase appetite, strengthens spleen, quenches thirst,promotes body fluids
Cranberry — sour cooling, promotes urination, relieves painful urination, strengthens kidneys and reproductive system
Pecans- sweet, slightly warm, tonifies qi, strengthens lung, stops cough, strengthens kidney, promotes bowel movement

Warm and Nutty Cinnamon Quinoa

Categories: Large Intestine Fluid Vacuity, Lung Fluid Xu, Spleen Yang Vacuity, Stomach Cold


Warm and Nutty Cinnamon Quinoa Recipe

I used a red quinoa here, but you can use whatever kind you like, white/buff colored seems to be the most common. Also, a few notes and tips from the book: low-fat soy milk may replace the low fat milk, blueberries may replace the blackberries, dark honey may replace the agave nectar, and walnuts may replace the pecans.

1 cup organic 1% low fat milk
1 cup water
1 cup organic quinoa, (hs note: rinse quinoa)
2 cups fresh blackberries, organic preferred
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted*
4 teaspoons organic agave nectar, such as Madhava brand

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.

Serves 4.

*While the quinoa cooks, roast the pecans in a 350F degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes.

Analysis – Warms and nourishes the SP/ST, moistens LU and LI

Mushroom Curried Quinoa with Veggies & Pine Nuts

Categories: Dryness, Dryness Invading the Lungs, Fluid Vacuity, Large Intestine Dryness, Large Intestine Fluid Vacuity, Lung Fluid Xu, Qi Stagnation in Middle jiao, Rice and Grains, Spleen Qi Vacuity, Vegan, Vegetarian


Mushroom Curried Quinoa with Veggies & Pine Nuts
Prep: 20 minutes
Cook time: 30 minutes
Serves 4-6

1 cup Quinoa
2 cups water or broth (vegetable or chicken)
3 ounce bag pine nuts (½ cup)
6-8 vine ripped cherry tomatoes
½ orange bell pepper
½ red bell pepper
½ medium onion
Fresh mushrooms
Fresh basil leaves
Fresh Spinach leaves
1 tsp. Crushed garlic
1 tsp. Curry red powder
¼ tsp. Cumin or nutmeg
¼ tsp. Ground ginger
¼ tsp. Kelp seasoning or (sea salt)
2-3 TBS. Olive oil (I used walnut oil)
In a 4 quart pot, saute quinoa kernels in a small amount of olive oil until they start to pop or smell the goodness of it (3-5 minutes). Pour in the water or broth, cover & let boil for 15 minutes. Stir occasionally.
Cut in slices the bell peppers, onions, & mushrooms. In a small fry pan add 2 TBS. Olive oil, heat to medium, add sliced onions, mushrooms & garlic, cook till lightly tender add pine nuts for approximately 3 minutes, so they are lightly brown, mix in rest of the seasoning. Add peppers & cook for another 2-3 minutes. Set aside.
When quinoa is finished fluff with a fork & fold in the sauteed ingredients, turn burner on low add in fresh spinach & basil leaves & ¼ or ½ tomatoes, mix together & simmer with cover on 5 minutes or till all is warm. Serve & enjoy!

Additions: Diced chicken breast or tofu can be added to pan sauteed onions & mushrooms. Soy sauce added is optional.

TCM Ingredient Analysis:
Quinoa: Warm, sweet, sour-strengthen the entire body, tonifies qi & warms yang.
Walnut oil: Warm, sweet-enters LU/KD/LI-great source of Omega-3 fatty acids.
Pine nuts: Sli. Warm, sweet-enters LU/LI, lubricates lungs, relieves cough, lubricates intestines & promotes production of body fluids.
Mushrooms (button): Sli. Cool, sweet-enters SP/ST, induces measles eruptions, detoxifies, improves appetite, stops diarrhea & resolves phlegm & anti-tumor.
Onions: Warm, pungent-enters LU/LI, promotes sweating, resolves phlegm & is diuretic.
Garlic: Hot, pungent-anti-viral, anti-fungal detoxifies meat & seafood, kills worms, removes stagnant food & stagnant blood, reduces abscess.
Tomatoes: Sli. Cool, sweet & sour-enters SP/ST/UB/KD, promotes body fluids, clears heat, promotes urination, supplements kidneys, cools blood, detoxifies & calms liver & removes food stagnation.
Bell peppers: Sli. Warm, sweet, pungent-enters SP/HT, strengthens stomach, improves appetite, promotes blood circulation, removes stagnant food & reduces swelling.
Spinach: Cool, sweet-enters ST/LI, strengthens all organs, lubricates intestines, promotes urination, ventilates the chest & quenches thirst.
Basil: Warm, pungent-enters ST/LU, induces sweating, harmonizes stomach & antidote for seafood poisoning.
Ginger dried: Hot, pungent-enters LU/SP/ST, warms the middle jiao & interior, unblocks channels & transforms cold phlegm.
Curry/red & cayenne powder: Hot, acrid-enters SP/ST, dispels cold, fortify stomach, moves blood & qi & opens the surface.
Nutmeg/cumin: Warm, pungent-enters SP/ST/LI, secures the intestines, stop diarrhea & warms the center.
Kelp seasoning salt: Cold, salty-enters ST/LV/KD, softens hardness, dissipates nodules, tumors, masses, dissolves phlegm, reduces enema & clears heat.
Soy Sauce: Cold, salty-enters ST/SP/KD, eliminates heat, & resolves toxins.

TCM Recipe Analysis:
Overall this recipe is sweet, warming & nourishing to the middle & lower jiaos. Majority of the ingredients are warm and pungent and enters spleen, stomach & large intestines. There is a balance with cooling ingredients that is nourishing & moistening to body fluids. Quinoa is the staple for this recipe therefore the qi for the entire body is warmed & strengthened.
Additions: If chicken is added it is warm & sweet-enters SP/ST & nourishes the middle jiao & tonifies qi, blood & kidney jing. If tofu is added it is cool & sweet. It clears heat, lubricates dryness, promotes body fluids, detoxifies & strengthens spleen & stomach.

Julie Botimer