Recipes

Autumn Cooking

Autumn foods are contracting in nature. This is the time to use more astringent foods with heartier flavors. Additionally its best to turn down the fire when cooking, use less water and let the nourishing foods cook longer to supply the energy required in the cooler weather. The hearty smell of the foods nourishes the lungs through the nose and sense of smell. Appetite is stimulated by the smell of sautéed, slow cooked and baking of warm hearty foods. Concentrated foods thicken the blood for the cool weather.

Autumn is the time to organize and focus the mind and gather the scattered patterns related to the warm summer months. To stimulate and focus the mind to deeper concentration use more sour flavor foods. Leeks, aduki beans, sauerkraut, olives, pickles, vinegar, cheese, yogurt, lemons, limes, grapefruit, sour apples and plums and grapes are some foods to add into the diet during autumn.

Pungent foods to protect the lungs, onions, garlic, ginger, parsnip, turnips, horseradish, radish, daikon radish, and white peppercorns unless there is a feeling of heat in the system already which may present as sweats or night sweats, yellow mucus, red eyes, feeling too warm, sore throat or hot palms and feet. In this case the warming nature of these foods would be inappropriate.

Especially good foods to eat at this time are the orange or yellow veggies because they’re rich in beta carotine such as pumpkin, squash, yams, carrots peppers etc.

Pumpkin and Water Chestnut Risotto

Pumpkin is sweet in flavor and warm in nature so it helps to strengthen the digestive function of the spleen and replenish our qi. This is balanced by the water chestnuts which are also sweet, but cold in nature. They are moistening to encourage the production of body fluids and help strengthern lung yin (fluids), so are ideal for dry cough and wheezes that are common as the weather changes in autumn.
Water chestnuts also help to relieve indigestion so, combined with the pumpkin and rice, this is also a good dish for those with diegestive problems or weakness. Theyme is a good herb for coughs and lung problems, as well as aiding the digestion of fatty foods and meat. If required you can substitute or add rosemary or sage, which also strengthen and ease the digestion.

1 small fresh pie pumpkin
3 TBSP olive oil
1 3/4 pints vegetable stock
2 oz unsalted butter
1 leek thinly sliced
2 cloves fresh minced garlic
10 oz risotto rice
8 oz can water chestnuts drained, peeled and sliced
1 TBSP chopped fresh thyme

1 pinch cayenne pepper

sea salt to taste

Remove skins and seeds from the pumpkin and cut the flesh into small chunks. Heat 2 TBSP olive oil in frying pan and saute the pumpkin for about 15 minutes or until it is soft. Add cayenne and sea salt

Meanwhile heat the vegetable stock in a seperate saucepan so that it is gently simmering.

Melt the butter in a large risotto pan, add the remaining oil and saute the leek until it’s soft. Add the garlic and rice and cook for two mintues, stirring until the rice is sticky and coated with the oil and butter mix.

Gradually add the hot vegetable stock, a ladleful at a time while constantly stirring the simmering rice mixture. Keep the stock hot.

After 15 mintues add the cooked punpkin chunks to the risotto and continue cooking until the rice is al dente and all the stock is absorbed. Add water chestnuts for the final 6 minutes of cooking and heat through.

Serve sprinkled with the fresh thyme.

Carrots and Parsnips with Sesame Seeds

Root vegetables such as carrots and parsnips are intrinsically sweet- ideal to strengthen the digestive function of the spleen and to provide a solid and comforting base as the summer diet adapts to autumn.
Traditionally, black sesame seeds (He Zhi Ma) are believed to nourish blood and yin and to lubricate the digestive system, so help to combat the drynes which is common in early autumn. They are also a gogod general tonic for liver and kidney.

8 oz carrots
8 oz parsnips
2 TBSP black sesame seeds
2 tsp olive oil
1 tsp fresh minced or grated ginger
2 TBSP maple syrup
juice of 1/2 orange
juice of 1 lime
Pinch of salt

Pinch of cinnamon

Peel carrots and parsnips, cut them into matchsticks then steam them for 10 minutes being careful not to over cook them. They should remain crunchy.

Carefully dry fry the sesame seeds in a small grying pan for 1-2 minutes, then add the oil, ginger, maple syrup, orange, lime juice and salt. Cook for 1 minute stirring. Sprinkle cinnamon over top.

Pour the sauce over the vegetables and toss to mix and serve as a light lunch or supper dish or to accompany autumn stews and stir fry’s.

Refreshing Summer Lemon Drink

 Lemon Rose Mint Tea

Lemons ~ squeeze enough lemons to make about 2 cups of juice

Mint ~ fresh mint of any flavor you like

Organic Honey

Mei Gui Hua ~ Chinese Rose Buds (this can be ordered for you fresh from the herb company)

Cold Water ~ add enough water to your desired tartness

 The amounts of each ingredient can vary depending on personal preferences.

Pour about a cup of hot water over a mix of fresh mint and Mei Gui Hua, after it steeps about 5 minutes mix in your lemon juice, the amount of cold water and honey you prefer.  ENJOY!!

Mei Gui Hua (Chinese Rose Bud) ~ Bitter ~ Sweet ~ Warm

Promotes the movement of Qi and relieves constraint – liver-stomach disharmony with pain and distention in the flanks and epigastrium, belching, poor appetite.

Promotes the movement of Qi, harmonizes the Blood, disperses stasis – irregular menses, breast tenderness (PMS), menstrual pain; stasis from trauma.

Lemon ~ Cool ~ Sour

Regenerates body fluids, harmonizes the stomach, regulates Qi, Quenches thirst, benefits the liver.

Used for: sore throat, dry mouth, stomach distention and cough.

Chicken with Tarragon Mustard

Chicken is a warm sweet meat, which is especially beneficial for the spleen and stomach. It helps tonify Jing (essence), so it’s ideal food for the elderly. It also helps energise Qi and blood and is warming for the middle jiao ~ closely associated with the energy of digestion.

It is combined with tarragon which is usually used purely as a culinary flacouring but it’s also a great digestive tonic ~ bitter and aromatic. Additionally, it has a stimulating effect on the womb, so the dish would be helpful for menstrual problems. Tarragon is also a diuretic ~  with steamed asparagus would make it beneficial for fluid retention with premenstrual syndrome.

4 boneless skinless chicken breasts

2 tbsp extra-virgin olive oil

1 tbsp tarragon mustard (see below)

4 oz dry white wine

1/2 pint chicken stock

7 oz creme fraiche

Salt & fresh ground pepper

cut each breast through lengthwise into 3 long strips. Heat the oil in a frying pan or wok and saute the chicken strips for 7-8 minutes till the broth runs clear and they’re browned. Transfer the chicken to a dish and keep warm.

Add mustard and wine to the pan and stir to blend with the cooking juices and bubble for 2-3 minutes to evaporate the alcohol. If you prefer a more liquid sauce add some chicken stock and simmer 3-4 minutes till well blended with mustard.

Lower hear to a gentle simmer and add creme fraiche. Stir to give a smooth well mixed sauce and then return the chicken pieces to pan. SImmer for 2-3 minutes to heat through, then season to taste with salt and fresh cracked pepper. Serve over rice.

Herb Mustard

Mixing herbs with mustard makes a convenient ready to use flavoring and is an ideal way of preserving summer herb crops. THis works great with basil, corriander leaves, tarragon and dill leaves.

2-4 tbsp Mustard

2-4 tbsp fresh herb of your choice

Chop herbs in small food processor, Add the same amount of mustard and process to a well blended paste. Store in small sterile jar with screw top. Keep in fridge

Fennel & Celery Soup

Fennel has been used since ancient times as a digestive remedy~ extracts from seeds are still used in baby’s gripe water to combat colic. Celery seeds are an important medicinal herb to help clear uric acid from arthritic joints and acting as a diuretic especially useful for fluid retention in pre-menstrual syndrome.

This soup uses the stems and leaves rather than the seeds, so it has a milder action as warming digestive remedy, ideal for those who suffer from stomach chills or weak digestion. It also makes a comforting food for those suffering from PMS.

If you like the flavor of fennel and celery seed you can add a teaspoon of seeds from each to enhance the therapeutic effects.

1/2 oz butter

2 onions, chopped

1 fennel bulb thinly sliced

1 3/4 pint chicken broth or vegetable stock

2 tbsp sour cream

4 oz smoked ham or cooked bacon cut into thin strips (optional)

salt and fresh ground black pepper

1-02 tbsp chopped fresh dill

Melt butter in a large saucepan and saute onions, fennel and celery for 4-5 minutes

Add stock and bring to a boil then cover and turn heat down to simmer for about 15- 20 minutes until the vegetables are tender

Add sour cream and reheat the soup, taking care it doesn’t boil and curdle. Stir in ham or bacon if you like, Salt and pepper to taste. Serve with dill sprinkles ontop.

Healthy Breakfast Cookies

Makes 6 to 8 cookies

Preparation time: 5 minutes

Cook time: 10 to 12 minutes

1.5 cups water

.5 cup gluten-free steel-cut oats

.5 teaspoon sea salt

1 teaspoon vanilla extract

.5 teaspoon cinnamon

.25 teaspoon cardamom

40 drops liquid stevia (or 1/3 cup I often use half stevia 20 drops and less honey)

.25 cup ground flax seeds

.75 cup almond meal

.5 cup quinoa flakes

1.5 cup crispy rice cereal

.5 cup nuts or seeds (I like .25 cup walnut pieces, and .25 cup pumpkin seeds)

⅓ cup dried high antioxidant berries (goji, cranberry or blueberries)

Heat water, oats, salt, vanilla, spices and stevia in a small skillet. Bring to a simmer,

stirring every few minutes until nice and thick. Turn off heat and stir in ground flax. It will

get really thick as the flax mixes into the oats.

Mix the remaining ingredients together in a medium mixing bowl, and then add the oats

mixture. Stir until well-mixed. Once it has cooled a bit, use your hands to form into

“cookies.” If you desire more sweetness, add in honey or organic maple syrup.

You can eat them right away or let sit for a bit to let some of the flavors meld. They will

last up to 5 days. I keep them in baggies in the fridge. Also try them heated up in toaster oven with a little butter. (no microwave)

Summer Ice Pops from the NYT

1. FRUITY

Strawberry-Basil

Purée 2 cups hulled and quartered strawberries, 3 tablespoons organic sugar, 2 teaspoons lemon juice, 2 tablespoons basil leaves and water as needed to get the machine going.

Cherry-Vanilla

Purée 2 cups pitted cherries, 3 tablespoons organic sugar, 2 teaspoons lemon juice, 2 teaspoons vanilla and water as needed.

Peach-Ginger

Purée 2 cups chopped fresh peaches (peeled or not), 3 tablespoons organic sugar, 2 teaspoons lemon juice, 1⁄2 pinch fresh ginger and water as needed.

2. SAVORY

Avocado-Cilantro

Purée 2 ripe avocados, 1⁄4 cup lime juice, 1⁄2 cup cilantro leaves, 1 1⁄2 cups water and salt and pepper.

Tomato-Cucumber

Purée 1 pound tomatoes, 1⁄2 small seeded cucumber, 2 tablespoons olive oil, 1 tablespoon sherry vinegar, 1 garlic clove, 1⁄2 cup water and plenty of salt and pepper.

Coconut Curry

Purée 2 cups coconut milk, 1 inch fresh ginger, 1 tablespoon curry powder, 1 small hot fresh chili, 2 tablespoons lime juice and salt and pepper.

3. CREAMY

Orange Cream

Whisk together 2⁄3 cup whole milk, 1 1⁄3 cups orange juice, 3 tablespoons sugar and 1⁄2 teaspoon vanilla until the sugar dissolves.

Chocolate-Chili

Cook 2 cups milk, 6 ounces chopped bittersweet chocolate, 3 tablespoons organic sugar, 1 tablespoon cocoa powder and 1/4 teaspoon chili powder over medium-low heat, stirring, until smooth. Stir in 1/2 teaspoon vanilla. Cool slightly before freezing.

Banana-Peanut

Purée 2 medium bananas, 1 cup milk, 1⁄4 cup organic sugar, 1⁄4 cup peanut butter and 1⁄2 teaspoon vanilla. Sprinkle 1 teaspoon chopped roasted peanuts into each ice-pop mold before adding banana mixture.

4. BOOZY

Grapefruit-Campari

Make simple syrup: cook 1⁄4 cup organic sugar and 1⁄4 cup water over medium-low heat until the sugar dissolves. Combine with 1 1⁄2 cups grapefruit juice and 1⁄2 cup Campari.

Fennel-Pernod

Make simple syrup as described. Purée with 2 cups roughly chopped fennel and 1⁄2 cup Pernod or other anise liqueur.

Mojito

Make simple syrup as described. Purée with 1⁄3 cup rum, 1⁄2 cup mint leaves, 1⁄3 cup lime juice and 1 cup water.

Body In Bloom Acupuncture

NW Portland Location

1962 NW Kearney St #102

Portland Or   97209

503. 901. 2075