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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.

Zucchini Stew For UB Damp Heat

Categories: Urinary Bladder Damp Heat

Erika Anderson

Zucchini Stew for UB Damp Heat


4 Zucchini Cut Lengthwise and 1 inch Wide UB, K Cold Sweet, Sour Promotes Diuresis, Quenches Thirst
3 Tomatoes Cut into halves UB, K, SP ST Cold Sweet, Sour Promotes Urination, Clears Heat, Promotes Fluid, Supplements K
5 Asparagus Spears Cut into 1 inch Pieces LU, SP, K SL. Cool, Sl. Warm Sweet Reduces Dampness, Promotes Urination, Clears Heat, Promotes Blood Circulation
1 Onion Chopped ST, LU,LI Cold Sweet, Sour Clears Heat Transforms Damp
½ Tsp. Tumeric Cool
1 Tsp. Salt ST, K, LI, SI Cold Salty Clears Heat
Pepper ½ Tsp. ST, LI Warm and Pungent Warms MJ, Expels Damp and Cold
3 Tbsp. Butter or Olive Oil
1 and ½ Tbsp. Tomato Paste UB, K, SP ST Cold Sweet, Sour Promotes Urination, Clears Heat, Promotes Fluid, Supplements K
1 cup of water
½ Tbsp. Lemon Juice LV, ST Cool Sour Quenches Thirst, Regenerates Body Fluids

1) Wash and Peel Zucchini, Cut into Strips.
2) Melt Butter in Sautee pan and brown until golden.
3) Add onions to the pan and Sautee for 2 minutes.
4) Add Tomato halves Face side down.
5) Dissolve tomato paste, in water, and add lemon juice, salt pepper, and tumeric.
6) Pour solution over zucchini, Add Asparagus, cover pan with lid and let simmer for 35 minutes.
7) Serve on top of Cooked Pearl Barley.

Overall this recipe is cold and sweet and goes to the UB and K, SP and ST.
The cold counteracts the heat, and the sweet tonifies earth. The vegetables chosen promote urination therefore this recipe cools and drain the damp heat.

Eggs and Tomatoes and Spinach Scramble

Categories: Stomach Fire

Erika Anderson

Eggs and Tomatoes and Spinach Scramble

2 Eggs Neutral Sweet SP , ST Nourishes Yin and Blood, Tonifies SP/ST
½ Tomato Cold Sweet, Sour SP, ST, UB K Clears Heat Promotes urination, Promotes Fluids
¼ Cup Spinach Cold Sweet ST, LI Clears Heat
1 tsp. Olive Oil

* Makes 1 Serving

1) Heat a small saute pan over medium heat.
2) Add the Oil.
3) Saute the Tomatoes.
4) Add the Spinach and cook until wilted.
5) Add the Eggs and stir until eggs are cooked.

Overall this recipe is Cold and Sweet and goes to the SP and ST.
I think it would be a good choice for someone with Stomach Heat, because it will not add any more heat and it has ingredients that are cool, to cool the stomach off.

Celery cooked with Tomato and Eggplant

Categories: Kidney Qi Vacuity, Kidney Water Overflow

Celery cooked with Tomato and Eggplant

Use 100g of celery pieces
100g shredded eggplant
100g tomato pieces

Put celery and eggplant into boiling water for a few minutes and then remove. Add tomato pieces, salt, olive oil, green onion and a little sugar. Combine all ingredients and it is ready to eat or serve over brown rice or with aduki beans for an additional damp draining effect!

Indications: edema (from Kidney yang xu)

Celery – sweet, bitter, cold. Liver, stomach. Clears heat resolves toxin; subdues liver yang and wind, drains damp and transform phlegm, calms shen
Tomato – sweet, sour, cold. Spleen, Stomach, UB, Kidney. Promotes fluids, clears heat, promotes urination, supplements Kidney
Eggplant – sweet, cold. spleen, stomach, LI. Clears heat relieves toxicity, moves blood breaks stasis, reduces swelling, stops pain, moves qi & opens chest
Olive oil – nourishes yin (body will retain dampness when there is yin xu)
Sugar – warm, sweet. Tonify Spleen
Green onion – pungent, warm. Lung, LI. Releases ext. WC, invigoates xue, drains damp.
salt – salty. Kidney. Consolidates Kidney. Eases bowel movement. Clears heat cools xue.

Overall this recipe tonifies Kidney as it disinhibits water and drains damp. It therefore treats the root and the branch at the same time.

Watercress, Beet, and Heirloom Tomato Salad

Categories: Liver Blood Stasis, Liver Blood Vacuity, Liver Qi Stagnation

Watercress, Beet, and Heirloom Tomato Salad

(Serves 4)

2 medium beets
1 bunch watercress, tough stems removed
1 tomato, preferably an heirloom variety, cute into bite size pieces
1 tablespoon olive oil
Juice of 1 lemon
Fine sea salt
freshly ground black pepper

Preheat the oven to 425* F. Wrap the beets in foil, and roast for 40-60 minutes or until you can pierce them easily with a skewer. Allow the beets to cool a bit, them slip of the skins and slice the beets into quarters from root to stem.
Combine the beets, watercress, and tomato in a salad bowl. Mix the olive oil and lemon juice together, and pour over the salad; mix well. Add a couple pinches of salt and pepper to taste, Toss again and serve.

Beets- Cool and sweet, nourishes blood, tonifies HT, calms the spirit, lubricates the intestines, cleanses the LV
Watercress- Cool and bitter, clears heat, quenches thirst, lubricates lungs, and promotes diuresis
Tomato- Sl. cool, sweet and sour, promotes body fluids, quenches thirst, strengthens ST, aids digestion, cools blood, clears heat, detoxifies, calms the LV, removes food stagnation.
Lemon Juice- Cool and sour, regenerates body fluids, harmonizes ST, regulates qi, quenches thirst, benefits LV

Overall this recipe cleanses, calms, and benefits the LV. It also quenches thirst, and promotes body fluids.

Tostadas To Tonify The Blood

Categories: Heart Blood Vacuity, Spleen Qi Vacuity

Erika Anderson

Tostadas To Tonify The Blood
Makes 6 Servings

1 lb. Ground Beef Warm Sweet SP ST K Nourish Qi + Blood Supplement SP/ST
1 Green Pepper Chopped Warm Pungent SP, H Invigorates Blood Warms MJ, Expels Cold
1 Cup of Red Beans Neutral Sweet H, SP, ST Percolates Damp Reduces Edema
1 Onion Chopped Neutral, Pungent LU, LI ST Clears Heat, Trans. Phlegm
2 Garlic Clove, Roughly Chopped Warm, Pungent
1 tsp. Cumin Warm, Pungent
Salt and Pepper to taste
1 Medium Tomato Chopped Cold Sweet, Sour SP,ST UB K Clears Heat, Tonifies Qi and Blood
Cilantro Chopped Warm Acrid LU, SP Causes a Sweat, Causes Qi to Descend
Enchilado Cheese
(Crumbling Cheese Looks orange on the Outside) Neutral Sweet LU, SP, ST Moistens Dryness, Ton Qi/Blood
Lettuce Cold Sweet Bitter LU, ST, UB Clears Heat, Cools the Blood,

1) Heat oil over medium heat.
2) Sauté Onions and Garlic in Oil, until the onions are transparent, over Medium Heat
3) Add Cumin, Stir and then add the Ground Beef and cook until beef is slightly browned.
4) Add the Beans and cover and cook 4 minutes.
5) Serve on tostadas, adding (Chopped Cilantro, Cheese, Chopped Lettuce, Chopped Tomatoes, Salsa, Squeeze of Lime)


Overall this recipe nourishes Heart Blood.
This recipe is Warm and Sweet and supplements Heart and Lung which tonifies Zhong Qi and postnatal Qi and Blood. It also supplements the SP/ST which tonifies postnatal Qi and Blood.
This recipe is Warm, Acrid, and Nourishing, and therefore it Warms and Invigorates Blood.
Even though this recipe is warm, sweet, and acrid overall, it is cooled off by the (Tomato, Lettuce, Lime juice, and Cheese), This stops it from being too dispersing.

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
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 »


Recipes for Health: When the Sandwich Is a Salad (May 10, 2010)
Recipes for Health: Sardine and Coleslaw Po’Boy (May 11, 2010)
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

Mexican Salsa

Categories: Appetizers, Blood Stasis, Blood Vacuity, Mexican, Raw, Vegan, Vegetarian


Mexican Salsa

1 medium tomato, diced
1 clove garlic, pressed
3 green chilies, minced
2-3 green onions, chopped
6 springs coriander or cilantro leaves, finely chopped
juice of 1 lime, freshly squeezed
sea salt to taste
1/4 cup water
Mix together and serve.

TCM Analysis:
Tomato- sweet, sour, cold, promotes fluids, clears heat, promotes urination, supplements KD
Garlic- warm, acrid, kills parasites, relieves toxicity, prevents influenza, promotes circulation
Green Chilies- warm, acrid, moving, promotes circulation, analgesic
Green Onions- warm, acrid, LU/LI, releases exterior wind cold, invigorates blood, drains damp
Coriander- acrid, aromatic
Lime Juice- very sour, cooling, astringent, antiseptic, moves blood
Salt- salty, cool, softening
Overall Pattern: This salsa is primarily warm and acrid and moves/circulates blood in the body.