White Turnip Herbal Soup

Shiny Asparagus is a popular herb well known for its moisturizing properties. It is often used to restore vitality after an illness or a surgery, relieve chronic dry skin, and enhance the secretion of sexual hormones. In this recipe, it is combined with white turnip, another herb which helps to clear the lungs off phlegm and cool the body. White turnip is also effective for controlling chronic cough and purifying the skin.

1¼ litres (5 cups) water

15 g (½ oz) Shiny Asparagus (tian men dong), rinsed

300 g (10 oz) white turnip, cut into thin slices

1 teaspoon salt, or to taste

1 teaspoon freshly ground black pepper

1 spring onion, minced, to garnish

1 Bring 500 ml (2 cups) of the water to a boil in a saucepan over medium heat. Add the herb and simmer uncovered until the water has reduced to half, about 20 minutes. Remove from the heat and strain the broth with a cloth or fine sieve. Reserve the clear broth and discard the dregs.

2 Bring the remaining water to a boil in a saucepan, pour in the clear broth and add the turnip slices. Reduce the heat to low, cover and simmer for 5 to 8 minutes, until the turnip is soft. Remove from the heat. Add the salt and pepper, and mix well. Serve hot in individual serving bowls, garnished with spring onion.

Serves 4

Preparation time: 5 mins

Cooking time: 25 mins

Poached Eggs and Mushroom in Clear Broth

This is a tonic soup with high nutritional value. Pine seeds are known as an excellent supplement for enhancing strength and endurance, while eggs are a rich source of protein and essential fatty acids, and the nutrient required for extra strength and stamina. Try to buy the eggs of organically fed free-range chickens (page 24). These provide a far better nutritional profile than the ordinary mass-produced eggs. Chicken broth further enriches the nutritional and tonic value of this fortifying soup.

3 litres (12 cups) water

15 g (½ oz) pine seeds (song zi), rinsed and crushed

1 tablespoon rice vinegar, diluted with 1 litre (4 cups) water

5 eggs

750 g (1½ lbs) chicken parts, cleaned

1 tablespoon rice wine

½ teaspoon salt

½ teaspoon freshly ground black pepper

5 large dried shiitake mushrooms, soaked in hot water until soft, stems discarded, caps sliced into thin strips

1 spring onion, sliced

1 Bring the water to a boil in a stockpot over high heat. Add the pine seeds, reduce the heat to low and simmer uncovered for 30 mins, until the water is reduced to about two-third. Remove from the heat and strain the broth with a cloth or fine sieve. Reserve the clear broth and discard the dregs.

2 Bring the diluted rice vinegar to a boil in a saucepan. Reduce the heat to low and keep it simmering. One by one, break the eggs and gently place into the pan. Poach the eggs for about 1 minute, then remove carefully with a slotted spoon, rinse in cool water, and set aside on a plate.

3 Bring the pine seed broth to a boil, add the chicken parts, then reduce the heat to low and boil for 45 minutes. Remove from the heat and strain. Reserve the clear broth and discard the bones and parts.

4 Bring the pine seed chicken broth to a boil, season with the wine, salt and pepper, then add the sliced mushroom and spring onion. Reduce the heat to a gentle simmer, add the poached eggs and continue to simmer for 1 more minute. Remove from the heat.

5 Ladle one egg and some mushroom into five individual serving bowls, then ladle the broth over and serve hot.

Instead of eggs, this soup may also be prepared with fresh prawns as the main nutritional ingredient. For additional flavour, sprinkle each serving bowl with some chopped fresh coriander leaves (cilantro). A dash of Chinese sesame oil may also be added for a nutty flavour and additional tonic value, especially in winter.

Serves 5

Preparation time: 20 mins + 30 mins to soak

Cooking time: 1 hour 20 mins

Lingzhi Lean Pork Soup

For centuries, Lingzhi, a kind of mushroom, was regarded by the Chinese as the "king of herbs" for its excellent effect in improving overall health, enhancing stamina and promoting longevity. It is promoted as an immune system booster, a blood pressure stabilizer and an antioxidant. Combined with red dates, Wild Yam and Wolfberry, this soup is excellent in strengthening and nourishing the body. However, one should not drink this soup when having a common cold.

2½ litres (10 cups) water

19 g (3/5 oz) Lingzhi, rinsed and sliced

19 g (3/5 oz) Wild Yam (huai shan), rinsed

5 pitted red dates (hong zao), rinsed

350 g (12 oz) lean pork, rinsed and scalded with boiling water

2 tablespoons Chinese Wolfberry (gou qizi), rinsed

1 teaspoon salt, or to taste

Bring the water to a boil in a stockpot. Add all the ingredients, except the salt, and cook over high heat for 10 minutes. Reduce the heat to low and simmer uncovered for 2½ hours. Season with the salt and remove from the heat. Serve hot.

Serves 4-6

Preparation time: 5 mins

Cooking time: 2 hours 45 mins

Chicken Stewed with Ginseng and Red Dates

Instead of sliced ginseng root, which is warming and most appropriate for winter, this recipe uses the fine rootlet filaments that grow from the main roots of ginseng. These have similar tonic properties to regular ginseng, but they are slightly cooling and may therefore be used in summer cooking. In addition, this recipe uses red dates, a herb which is a tonic to the spleen and stomach, thereby improving digestion and assimilation of tonic nutrients. Red dates also have a calming effect on the whole system, while at the same time increasing available energy.

1 fresh chicken or 4 chicken legs

10g (⅓ oz) ginseng rootlet filaments, rinsed

5 seedless red dates (hong zao), rinsed

2 slices frest ginger root

1 ½ litres (6 cups) water

1 teaspoon salt, or to taste

1 Wash and clean the chicken. If using whole chicken, keep it whole or cut it into large pieces. Cut the chicken legs in half. Poach the chicken in a pot of boiling water for 30 seconds, then remove and drain. Alternatively scald the chicken with boiling water.

2 In a large heat-proof bowl, place the chicken together with all the other ingredients except the salt. Steam in a steamer or wok over boiling water for 2 hours, constantly replenishing the water in the steamer or wok as needed. Remove from the heat, stir in the salt and serve hot.

Serves 4-6

Preparation time: 15 mins

Cooking time: 2 hours

Brown Rice and Bamboo Shoot Cooked in Dodder Broth

Dodder is a traditional Chinese herbal remedy for male impotence and urinary tract problems. In addition to its property as a sexual tonic, it also strengthens bone and sinew, relieves lumbago and balances the female reproductive system. The small seeds, which have a savoury flavour, are boiled directly with rice, enhancing the taste of this dish and insuring maximum therapeutic potency.

200 g (1 cup) uncooked brown rice, washed in a couple of changes of water and drained

200 g (7 oz) fresh bamboo shoot, peeled and diced

625 ml (2½ cups) water

10 g (⅓ oz) Chinese Dodder seeds (tu si zi), rinsed and placed in a spice bag

2 teaspoons soy sauce

½ teaspoon salt, or to taste

2 tablespoons rice wine

1 teaspoon sugar

In a large saucepan or stockpot, bring all the ingredients to a full boil. Reduce the heat to low, cover tightly with a lid, and simmer for about 45 minutes, until the rice is cooked and all the water has been absorbed. Remove from the heat and serve in individual serving bowls.

For stronger flavours, various condiments such as sesame oil, Szechuan pepper-salt powder, chili paste, and minced spring onion may be served together with the dish on the table to suit individual taste.

Serves 4

Preparation time: 5 mins

Cooking time: 50 mins

Fish Ball Spinach Soup

Achyranthes, known as "Ox Knee" in Chinese, is a traditional female tonic that helps correct menstrual disorders. It is also a general liver and kidney tonic for elderly men and women, promoting blood circulation, cleansing the bloodstream, and relieving pains in the lower back and waist, it also stimulates energy flow in the meridiens. In this recipe, it is combined with fresh hand-made fish balls and prawns to balance its therapeutic and nutritional values.

15 g (½ oz) Achyranthes Root (niu xi)

1 ½ litres (6 cups) water

300 g (10 oz) white fish fillets, skinned, minced

1 egg

1½ teaspoons lotus root powder or cornstarch, mixed with 4 tablespoons water

125 g (4 oz) fresh prawns, peeled and deveined

125 g (4 oz) spinach, stemmed, chopped

1 teaspoon soy sauce

1 teaspoon salt, or to taste

½ teaspoon freshly ground black pepper

1 Bring the herb and ½ litre (2 cups) of the water to a boil in a saucepan. Reduce the heat to low, cover and simmer for about 15 minutes, until the mixture is reduced by about half. Remove from the heat, strain and reserve the clear broth. Discard the dregs.

2 Combine the fish, egg and lotus root powder or cornstarch mixture in a bowl and mix well.

3 Bring the remaining water to a boil in a stockpot over high heat. Spoon 1 heaped tablespoon of the fish mixture, wet your hands and shape it into a ball, then drop it into the boiling water. When the fish ball is cooked, it will float to the surface of the boiling water. Remove the cooked fish ball with a slotted spoon and transfer to a bowl. Continue to make the fish balls in the same manner with the remaining fish mixture.

4 Add the shrimp and spinach to the same pot of boiling water, and season with the soy sauce, salt and pepper. Pour in the herb broth and return the soup to a boil. Finally add the cooked fish balls, simmer uncovered for 2-3 minutes and remove from the heat. Serve hot in a large soup tureen or individual serving bowls.

Other vegetables such as white turnip, bok choy, or fresh mushrooms may be used in addition to or instead of the spinach. Clams or oysters may be included with or in place of the shrimp. Fresh chopped coriander leaves (cilantro) may be added as a garnish to provide extra flavour.

Serves 4

Preparation time: 30 mins

Cooking time: 25 mins

Watercress Sparerib Soup with Dried Figs

Watercress is well known for its nutraceutical value. In addition to its high vitamin C and antioxidant Beta-carotene contents, it is also rich in vitamin E and is a natural antibiotic. It is often used in complementary medicine to speed up detoxification processes; clear heat in the body and nourish the lungs. In this soup, watercress is boiled with figs, apricot seed and spareribs to enhance its taste and nutritional value. This is an excellent cooling soup for the whole family—easy to prepare, delicious, yet nutritious. It can be served as a dish in a meal.

350 g (12 oz) watercress (xi yang cai)

3 litres (12 cups) water

4 dried figs (wu hua guo), halved and rinsed

2 tablespoons sweet apricot seed (bei xingren), rinsed

2 tablespoons bitter apricot seed (nan xingren), rinsed

500 g (1 lb) spareribs, rinsed and scalded with boiling water

5 slices fresh ginger root

1 teaspoon salt, or to taste

1 Rinse the watercress well. Soak in lightly salted water for 1 hour, then rinse again in a couple of changes of water and drain.

2 Bring the water to a boil in a stockpot. Add all the ingredients, except the watercress and salt, and cook over high heat for 20 minutes. Reduce the heat to low and simmer uncovered for 1 hour. Add the watercress and continue to simmer for 1 more hour. Season with the salt and remove from the heat. Serve hot in individual serving bowls.

Serves 4

Preparation time: 10 mins + 1 hour to soak

Cooking time: 2 hours 30 mins

Sliced Fish and Vegetable Soup with Quail Grass

Quail grass or lagos spinach is well known as a remedy for high blood pressure and the eye problems caused by it. It is also cooling to the liver, thereby reducing liver inflammation. In this recipe, quail grass is combined with fish and seaweed, which provide the essential minerals for regulating blood pressure. This dish is beneficial as a regular part of the diet for keeping blood pressure balanced, relieving pressure to the liver and improving vision.

1 ¼ litres (5 cups) water

15 g (½ oz) quail grass or celosia seeds (qing xiang zi), rinsed and placed in a spice bag

1 piece kombu seaweed (12 cm/4 in long), rinsed and cut into strips

250 g (8 oz) fresh white fish fillets, sliced into thin pieces

1 teaspoon salt, or to taste

1 stalk fresh celery, minced

1 cm (½ in) fresh young ginger root, peeled and cut into thin strips, soaked in water for 30 minutes

Sprigs of celery leaves, to garnish (optional)

1 Bring 1 litre (4 cups) of the water to a boil in a saucepan. Reduce the heat to low, add the bag of quail grass seeds, cover and simmer for 1 hour. Remove from the heat and strain. Discard the dregs and reserve the broth.

2 Combine the herb broth and remaining water, and bring to a boil. Add the kombu seaweed and simmer uncovered for 5 minutes. Add the fish and salt, and return to a boil, then simmer for 2-3 more minutes, until the fish is just cooked. Stir in the minced celery and remove from the heat.

3 Transfer the soup to a soup tureen or ladle into individual serving bowls. Top with the ginger strips and garnish with celery leaves. Serve hot.

If preferred, you may add some chopped bok choy or fresh spinach to the soup along with the seaweed. Instead of kombu. other types of seaweed may also be used.

Serves 4

Preparation time: 15 mins + 30 mins to soak

Cooking time: 1 hour 15 mins

Miso Fish Soup with Daikon

Wild Yam is a tonic to the functions of the spleen, stomach and lungs, and it also assists in regulating hormone production in women. Recent research has shown that this herb lowers the blood sugar level and may therefore helps to control diabetes. These properties are further enhanced when combined with the minerals and trace elements provided in this recipe by fresh fish and seaweed.

750 ml (3 cups) water

1 piece kombu seaweed (5 cm/2 in long), cut into strips

3 pieces (15 g) Wild Yam (huai shan), soaked in water, then mashed into paste

150 g (5 oz) diakon radish, peeled and shredded

5 tablespoons miso paste

300 g (10 oz) white fish fillets (snakehead or grouper), sliced

Pinch of freshly ground black pepper

Sliced spring onion, to garnish

1 Bring the water to a boil in a saucepan. Add the seaweed strips, cover and simmer for about 3 minutes. Add the diakon, Wild Yam and miso pastes, mix well and return to a boil. Reduce the heat to low, cover and simmer for 5 minutes.

2 Increase the heat to medium, add the fish slices and cook for about 2 minutes, or until the fish is just cooked. Remove from the heat.

3 Sprinkle some black pepper to the soup and garnish with sliced spring onion. Ladle into individual serving bowls and serve hot.

Instead of kombu, other types of seaweed may also be used in this soup. If you don't like diakon, it may be eliminated without reducing the therapeutic efficacy of the soup. Szechuan peppercorn-salt powder may be used instead of black pepper for extra zest.

Serves 4

Preparation time: 30 mins

Cooking time: 15 mins

Pigeon Stewed with Wild Yam and Wolfberry

In Chinese herbal cooking, Chinese Wolfberry has been renowned for centuries for its potent tonic and aphrodisiac properties, as well as its sweet flavour. Wolfberry promotes hormone secretions in both men and women, increases strength and stamina, and is a strong yang energy tonic. Wild Yam further boosts hormone production and also enhances immune response. And since pigeon is one of the most potent of all tonic foods on the Chinese menu, this dish provides a powerful boost to sexual vitality in both men and women, and also serves to balance the entire endocrine system.

4 fresh whole pigeons

1¼ litres (5 cups) water

15 g (½ oz) Chinese Wolfberry (gou qizi), rinsed

20 slices Wild Yam (huai shan), rinsed

2 tablespoons Chinese Shao Xing wine

1 teaspoon salt, or to taste

1 Wash and clean the pigeons, then quarter each. Bring a pot of water to a boil, drop the pigeon into the boiling water and briefly poach for a few seconds. Quickly remove them from the pan and set aside on a platter.

2 In a stockpot, bring the water and herbs to a boil. Add the pigeon and wine, and return to a boil. Reduce the heat to low, cover with a lid and simmer for 2 hours. Remove from the heat, season with the salt and serve immediately in individual serving bowls.

If pigeons are not available, this dish may be prepared with small free-range chickens, or tuji (literally "earth chickens") in Chinese. Unless the chickens are truly free range, which means they are free to feed on herbs, foliage, worms and insects, they will not have the desired tonic properties.

Serves 4

Preparation time: 10 mins

Cooking time: 2 hours 5 mins

Curried Cinnamon Rice

Cinnamon is a warming tonic to yang energy and is often used to stimulate body heat, especially for cold hands and feet. It also invigorates the entire energy system, which makes it an excellent tonic for those recovering from a long illness or surgery, or for general fatigue. In this savoury rice dish, the cinnamon is combined with curry to increase its warming and stimulatory benefits to energy and blood circulation.

300 g (½ cups) uncooked brown rice

500 ml (2 cups) water

15 g (½ oz) cinnamon bark (rou gui), broken into pieces, rinsed

3 tablespoons butter

2 tablespoons flour

2 tablespoons curry powder

3 cloves garlic, minced

375 ml (1½ cups) chicken stock, or water

1 carrot, peeled and cubed

2 onions, sliced

2 potatoes, peeled and cubed

1 green apple, peeled and cubed

1 teaspoon salt, or to taste

½ teaspoon freshly ground black pepper

1 Wash the brown rice in a couple of changes of water until the water runs clear, then drain. To cook the rice, place it in the rice cooker, add 750 ml (3 cups) of water and switch on the rice cooker.

2 In a saucepan, bring the water to a boil. Reduce the heat to low, add the cinnamon and simmer uncovered until the water is reduced by half, about 20 minutes. Remove from the heat and strain. Reserve the broth and discard the dregs.

3 Heat the butter in a wok over medium heat. Add the flour and stir continuously until it forms a thick paste, then stir in the curry powder and garlic. Pour in the chicken stock or water and bring the mixture to a boil. Add the carrot, onion, potato and apple, and mix well. Reduce the heat to low, cover and simmer for 20 minutes. Pour in the cinnamon broth and return the mixture to a boil. Simmer uncovered for 5 more minutes, season with the salt and pepper, and remove from the heat.

4 Spoon the cooked brown rice onto individual serving platter, spread the curried vegetables on top and serve immediately.

For additional nutritional and therapeutic value, you may add 250 g (8 oz) of chicken meat, cut into 1-cm (½-in) cubes. Stir-fry the chicken separately in cooking oil, then add it to the curry along with the cinnamon broth. This dish may be garnished with chopped fresh coriander leaves (cilantro) or parsley.

Serves 6

Preparation time: 30 mins

Cooking time: 50 mins

Clam Vegetable Soup

Hemlock Parsley Root is often used to correct menstrual disorders in women, and as a tonic rejuvenator after childbirth. It also promotes blood circulation and helps lower high blood pressure. Its warming properties make it a popular herbal tonic for winter recipes, such as in this tasty soup, which includes clams, ginger and spring onion to further enhance its body warming properties.

2 litres (8 cups) water

15 g (½ oz) Hemlock Parsley Root (chuan xiong), thinly sliced, rinsed

1 carrot, peeled and diced

1 large potato, peeled and diced

1 tablespoon finely chopped fresh ginger

300 g (10 oz) fresh clams, washed in salted water, then rinsed

1 teaspoon salt, or to taste

½ teaspoon freshly ground black pepper

1 spring onion, sliced

Chopped red chilli, to garnish (optional)

1 Prepare the broth first by bringing 750 ml (3 cups) of the water to a rolling boil in a saucepan. Reduce the heat to low, add the sliced herb and simmer uncovered until the water is reduced by half, about 30 minutes. Remove from the heat and strain through a cloth or fine sieve. Reserve the broth and discard the dregs.

2 Bring the broth, remaining water, carrot, potato and ginger to a boil in a stockpot, then cover and simmer for 20-30 minutes. Remove the cover, add the clams and return to a boil. Simmer uncovered for 1-2 minutes, or until all the clams are opened up. Season with the salt and pepper, add the spring onion and remove from the heat. Serve immediately in a soup tureen or individual serving bowls, garnished with chilli (if using).

Serves 4-6

Preparation time: 30 mins

Cooking time: 1 hour 10 mins

Fish Soup with Papaya and Beancurd

This soup is delicious and nutritious—both the fish and beancurd are excellent sources of protein. It is a healthy soup for all ages.

1 whole fresh snakehead or threadfin (750 g/1½ lbs)

½ teaspoon oil

1½ litres (6 cups) water

½ ripe small papaya (150 g/5 oz), deseeded and cut into chunks

1 tub (300 g/10 oz) soft beancurd

1 cm (½ in) fresh ginger root, peeled and thinly sliced

1 teaspoonShao Xing rice wine (optional)

1 teaspoon salt, or to taste

1 Gut and clean the fish, then dried with paper towels. Heat a little oil in a wok and fry the fish over medium heat until lightly golden brown, 1-2 minutes on each side. Remove from the heat.

2 Bring the water to a boil in a stockpot. Add the papaya and beancurd, and cook over medium heat for 15 minutes. Add the ginger and fish, and continue to cook for 10 more minutes. Season with the wine (if using) and salt, and remove from the heat. Serve hot in individual serving bowls.

Serves 4

Preparation time: 15 mins

Cooking time: 1 hour 30 mins

Pork Soup with Water Chestnuts and Red Dates

Red dates are known to be effective in countering fatigue, anaemia and low energy level. They are most commonly used to build up strength and blood, and are often added to other herbs in tonic dishes to give a naturally sweet taste. In this recipe, red dates are combined with carrots, water chestnuts and pork to produce a tasty soup that strengthens the lungs and spleen, expels phlegm and alleviates coughs.

2½ litres (10 cups) water

1 large or 2 small carrots, peeled and sliced

12 water chestnuts, peeled

8 red dates (hong zao), pited and rinsed

500 g (1 lb) lean pork, rinsed and scalded with boiling water

1 teaspoon salt, or to taste

Bring the water to a boil in a stockpot. Add all the ingredients, except the salt, and cook over high heat for 20 minutes. Reduce the heat to low and simmer uncovered for 2 hours. Season with the salt and remove from the heat. Serve hot in individual serving bowls.

Serves 4

Preparation time: 30 mins

Cooking time: 2 hours 30 mins

Tian Qi Chicken Soup

Pseudoginseng is an effective cleanser of the blood and helps to improve blood circulation. It is said to have significant healing effects, eliminating pain and eases bruises and swelling. Adults take this soup for improvement of skin texture, refreshment of the mind and energizing the body. As pseudoginseng also promotes growth, this soup is typically served to adolescents for growth.

2½ litres (10 cups) water

40 g (1⅓ oz) pseudo- ginseng (tian qi), rinsed

1 fresh chicken, cleaned, skinned and halved, then scalded with boiling water

3 slices fresh ginger root

1 teaspoon salt, or to taste

Bring the water to a boil in a stockpot. Add all the ingredients, except the salt, and cook over high heat for 20 minutes. Reduce the heat to low and simmer uncovered for 2 hours. Season with the salt and remove from the heat. Serve hot in individual serving bowls.

Serves 4-6

Preparation time: 10 mins

Cooking time: 2 hours 30 mins

Pork Soup with Cordyceps and Fish Maw

Cordyceps is regarded to be an excellent rejuvenator, providing the best remedy for anaemia, body fluid loss, excessive fatigue and body aches. It is also used for strengthening the immune system, reducing the effects of aging, promoting longevity, treating lethargy and improving liver functions. In this recipe, it is combined with Wild Yam to further enhance immune response. Highly nutritious, this soup helps to improve the overall health, and is beneficial to everyone, in particular growing children and the elderly.

100 g (3 oz) dried cod maw, or other fish maw, rinsed

3 litres (12 cups) water

500 g (1 kg) lean pork, rinsed and scalded with boiling water

40 g (1⅓ oz) Wild Yam (huai shan), rinsed

10 Chinese Cordyceps (dong chong cao), rinsed

1 teaspoon salt, or to taste

1 Bring a saucepan of water to a boil. Add the dried fish maw and cook for about 10 minutes, then cover and remove from the heat. Allow the fish maw to steep for 3 hours, then remove, rinse and drain,

2 Bring the water to a boil in a stockpot. Add all the ingredients, except the salt, and cook over high heat for about 20 minutes. Reduce the heat to low and simmer uncovered for 2 hours. Season with the salt and remove from the heat. Serve the soup hot in individual serving bowls.

Serves 4-6

Preparation time: 10 mins

Cooking time: 2 hours 30 mins

Sparerib and Lotus Root Soup

Codonopsis is known to inhibit fatigue, promote blood cell formation and tonify the spleen, stomach and lungs. Glehnia Root is used for nourishing the lungs and clearing the body heat, while Solomon's Seal is used for healing bruises and stomach disorders. Together, these herbs help to improve the overall body functions, speed up the recovery from internal injuries, or cough and cold due to accumulated body heat. However, those who have not fully recovered from these illnesses should avoid drinking this soup.

3 litres (12 cups) water

20 g (⅔ oz) Codonopsis Root (dang shen), rinsed

20 g (⅔ oz) Solomon's Seal (yu zhu), rinsed

20 g (⅔ oz) Glehnia Root (sha shen), rinsed

15 g (½ cup) dried lily bulb (bai he), rinsed

1 slice dried tangerine peel, soaked in water until soft

300 g (10 oz) lotus roots, peeled and thickly sliced

500 g (1 lb) spareribs, rinsed and scalded with boiling water

1 teaspoon salt, or to taste

Bring the water to a boil in a stockpot. Add all the ingredients, except the salt, and cook over high heat for 20 minutes. Reduce the heat to low and simmer uncovered for 2 hours. Season with the salt and remove from the heat. Ladle the hot soup into individual serving bowls and serve immediately.

Serves 4

Preparation time: 15 mins

Cooking time: 2 hours 30 mins

Brown Rice Mixed with Shiitake Mushroom, Peas and Tuckahoe

Tuckahoe is well known in Chinese medicine for its diuretic and sedative properties. It helps the body eliminate excess fluids, while calming the nervous system. In addition, it is a tonic for the endocrine system, promoting balanced hormone secretions. In this dish, it is combined with shiitake mushrooms, which also benefits the endocrine system and boosts immune response.

300 g (1½ cups) uncooked brown rice

875 ml (3½ cups) water

15 g (½ oz) Tuckahoe (fu ling), soaked in water for 1 hour, then mashed into pulp

8 dried shiitake mushrooms, soaked in hot water until soft, stems discarded, caps sliced

1 tablespoon soy sauce

1 tablespoon rice wine

½ teaspoon salt, or to taste

½ teaspoon freshly ground black pepper

150 g (1 cup) fresh or frozen green peas, blanched in boiling water for 1 minute, then drained

Spring onion and chili strips, to garnish

1 Wash the brown rice in a couple of changes of water until the water runs clear, then drain.

2 In a pot or large saucepan, combine the rice, water, herb pulp, mushroom, soy sauce, rice wine, salt and pepper, mix well and bring to a boil over medium heat. Reduce the heat to low, cover and simmer until all the water has been absorbed and the rice is cooked, about 45 minutes. Remove from the heat, stir in the green peas and serve hot in individual serving bowls, garnished with spring onion and chili strips if you like.

In addition to or in place of the green peas, you may use diced carrot, celery, or capsicum (bell pepper).

Serves 4

Preparation time: 15 mins + 1 hour to soak

Cooking time: 50 mins

Black Chicken Tonic with Red Dates

Black chicken is a traditional Chinese tonic food often served to women after childbirth, to restore their vitality and to enrich the blood. However, it is also a tonic food for everyone. In this recipe, it is combined with red dates and dried longan flesh, which further boost the blood-building and energizing properties of the black chicken. The sesame oil with warming properties lends an additional nutritional value to the dish.

1 fresh black chicken or 4 black chicken legs

10 dried longan flesh (long yan rou), rinsed

6 pitted red dates (hong zoo), rinsed

2 spring onions, cut into lengths

1 stalk celery, cut into lengths

6 slices fresh ginger root

1 tablespoon chopped coriander leaves (cilantro), to garnish

Sauce

5 tablespoons rice wine

2 teaspoons soy sauce

3 tablespoons sesame oil

1 teaspoon salt

2 teaspoons sugar

1½ teaspoons freshly ground black pepper

1 Wash and clean the chicken, then cut it into serving pieces.

2 Combine all the Sauce ingredients in a mixing bowl and mix well. Add the chicken pieces and mix until well coated. Arrange the herbs on top of the chicken pieces, and place the spring onion, celery and ginger in between the herbs. Cover the bowl tightly with aluminum foil and leave to marinate for about 30 minutes. Place in a steamer or wok and steam over boiling water for 1 hour. Remove from the heat, take off the foil, sprinkle the chopped coriander leaves on top and serve hot.

If black chicken is not available, free-range chicken may be substituted.

Serves 4

Preparation time: 20 mins + 30 mins to marinate

Cooking time: 1 hour

Chicken Stewed with Job's Tears

Job's Tears is a perfect example of a medicinal herb that is also a normal food item. Similar in appearance to pearl barley, but entirely different in nature, Job's Tears has a delicious nutty flavour and a potent nutritional profile. It eliminates dampness from the body, relieves arthritis and rheumatism, has diuretic properties, and is a nutritious food that is beneficial to both men and women, young and old alike. In this recipe, it is cooked with chicken, mushrooms, and ginger to produce a tasty tonic stew.

1 fresh chicken

2½ litres (10 cups) water

30 g (1 oz) Job's Tears seed (yi yi ren), soaked in water overnight and drained

5 slices fresh ginger root, finely chopped

300 g (10 oz) fresh mushrooms, stems discarded, caps sliced

3 spring onions, finely chopped

2 tablespoons rice wine

1 teaspoon salt, or to taste

½ teaspoon freshly ground black pepper

1 Clean and wash the chicken and cut it into bite-sized pieces. Place the chicken in a stockpot with the water, Job's Tears seeds and ginger, and bring to a rolling boil. Reduce the heat to low, cover and simmer for 2 hours until the chicken is tender.

2 Add all the other ingredients and return to a boil. Simmer for 2 more minutes and remove from the heat. Ladle into individual serving bowls and serve hot.

For a robust nutty flavour, add a dash of Chinese sesame oil to each serving bowl before ladling the stew into the bowls. Each serving may also be garnished with chopped coriander leaves (cilantro) or parsley.

Serves 6

Preparation time: 20 mins + overnight to soak

Cooking time: 2 hours 10 mins

Healthy Tofu Stew

Caltrop, also commonly known by its Latin name Tribulus, has long been a favourite herbal tonic in both Chinese medicine and cuisine. It boosts sexual vitality in both men and women, assists lactation in nursing mothers, and is used to correct male infertility. It also purifies the bloodstream, tonifies the liver, and improves vision. In this recipe it's combined with bean curd, vegetables and chicken breast, plus the body warming properties and fragrant flavour of Chinese sesame oil.

15 g (½ oz) Caltrop (bai ji li), crushed in a mortar and placed in a spice bag

750 ml (3 cups) water

1 fresh chicken breast

1 tablespoon soy S3uce

3 tablespoons sesame oil

½ tub (150 g/5 oz) soft beancurd

1 carrot, peeled and grated

6 dried shiitake mushrooms, soaked in hot water until soft, stems discarded, caps sliced

100 g (⅔ cup) fresh or frozen green peas

2 tablespoons rice wine

1 teaspoon salt, or to taste

2 spring onions, finely chopped

1 In a saucepan, bring the herb and water to a boil. Reduce the heat to low, cover and simmer for 45 minutes. Remove from the heat and strain. Reserve the clear broth and discard the dregs.

2 Cut the chicken breast into cubes, place in a bowl and mix well with the soy sauce. Set aside.

3 Heat the sesame oil in a wok over high heat. Stir-fry the chicken until it changes colour, 3—4 minutes. Add the beancurd and using a spatula, break it into small bits. Stir-fry the mixture for 2 more minutes, then stir in the carrot, mushroom and green peas, and season with the wine and salt. Pour in the herbal broth, reduce the heat to medium and simmer covered for 20-30 minutes. Remove from the heat and serve immediately, garnished with chopped spring onion.

For a stronger flavour you may also add chopped garlic along with the carrot and mushroom. Instead of chicken, this dish may also be prepared with dried shrimp that have been soaked and drained.

Serves 4

Preparation time: 30 mins + 30 mins to soak

Cooking time: 1 hour 30 mins

Dried Longan Chicken Soup

The three tonic seeds used in this soup are Wax Privet Seed, Chinese Raspberry, and Wolfberry, a combination that is traditionally used to correct female menstrual disorders, improve fertility, and increase male sexual potency. Dried longan adds a cardiotonic effect—strengthening heart functions, improving circulation, and boosting the blood. When prepared in a rich chicken stock, this tonic provides a strong boost to both male and female vitality and helps restore energy in the weak and elderly.

15 g (½ oz) Chinese Raspberry (fu pen zi)

15 g (½ oz) Wax Privet Seed (nu jen zi)

15 g (½ oz) Chinese Wolfberry (gou qizi)

15 g (½ oz) dried longan flesh (long yan rou)

1½ litres (6 cups) water

2 chicken wings

Rinse the herbs, then bring all the ingredients to a boil in a stockpot. Reduce the heat to low, cover and simmer for 2 hours. Remove from the beat, ladle into individual serving bowls or large tea cups and serve hot.

The chicken wings may be eliminated; simply boil the 4 herbs in plain water. The dried longan provides a sweet flavour that does not require any additional seasonings.

Serves 4-6

Preparation time: 5 mins

Cooking time: 2 hours

Pigeon Egg White Fungus Soup

White fungus and pigeon eggs are a traditional tonic blend used to restore vital energy after illness or surgery, increase vitality in the elderly, strengthen the body, and tonify yin energy throughout the human system. It is an excellent restorative for general weakness and physical deficiency.

1 or 2 florets dried white fungus (bai mu er), soaked in water until soft, drained and hard core trimmed

1 bunch (15 g/½ oz) coriander leaves (cilantro), leaves only

15 pigeon eggs

500 ml (2 cups) chicken stock or water

2 tablespoons rice wine

1 teaspoon salt, or to taste

1 Puree the white fungus and coriander leaves until smooth in a blender or food processor. Beat the pigeon eggs well, then add to the purée and mix until well blended. Set aside.

2 Bring the chicken stock or water to a boil in a saucepan. Add the egg mixture and mix well. Stir in the wine and salt, simmer uncovered for about 2 minutes and remove from the heat. Serve immediately in a soup tureen or individual serving bowls.

Serves 4-6

Preparation time: 10 mins + 10 mins to soak

Cooking time: 2 hours

Four Herb Tonic Soup

The four tonic herbs used in this soup are Foxnut, Wild Yam, lotus seeds and Tuckahoe. It also includes Job's Tears, which is not specifically a tonic but a potent nutritional source, capable of eliminating dampness from the body. This is a warming soup which calms the spirit and enhances vital energy.

15 g (½ oz) Job's Tears seed (yi yi ren), soaked in water overnight and drained

15 slices Wild Yam (huai shan), rinsed

10 g (⅓ oz) Tuckahoe (fu ling), sliced into thin slabs and rinsed

10 g (⅓ oz) Foxnut (qian shi), rinsed

15 g (½ oz) lotus seeds (lian zi), soaked in water overnight, drained

2 litres (8 cups) water

1 tablespoon rice wine

3 slices fresh ginger root

1½ teaspoons salt, or to taste

In a stockpot, bring the herbs and water to a boil over medium heat. Add all the other ingredients, mix well and return to a boil. Reduce the heat to low, cover the pot and simmer for about 1 hour. Remove from the heat. Serve hot in individual serving bowls, sprinkled with a splash of rice wine if preferred.

For a richer and more fortifying soup, you may add some boneless chicken meat, cut into cubes. Each serving may also be garnished with chopped coriander leaves (cilantro).

Serves 4-6

Preparation time: 10 mins + overnight to soak

Cooking time: 1 hour 10 mins

Steamed Egg with Shiitake Mushroom

Foxnut is a traditional Chinese longevity tonic known for its anti-ageing and energizing properties. In this dish, it is combined with the nutritional value of eggs and prawns, and the immune enhancing properties of shiitake mushrooms. This is a warming, highly nutritious dish with a delicious blend of flavours.

1½ litres (5 cups) chicken stock or water

15 g (½ oz) Foxnut (qian shi), rinsed

5 fresh medium prawns (about 125 g/4 oz), peeled and deveined, then chopped

1 tablespoon rice wine

4 eggs, well beaten

5 dried shiitake mushrooms, soaked in hot water until soft, stems discarded, caps diced

5 fresh mushrooms, stems discarded, caps diced

1 onion, diced

1 teaspoon sugar

1½ teaspoons salt teaspoon freshly ground black pepper

1 stalk celery, minced

1 Bring the chicken stock or water to a boil in a stock-pot. Reduce the heat to medium, add the Foxnut, and boil for 30-45 minutes. Remove from the heat and strain with a cloth or fine sieve. Reserve the clear broth and discard the dregs.

2 Mix the prawns with rice wine in a bowl. Set aside for about 5 minutes, then drain.

3 Combine the egg, mushroom, onion, marinated prawns in a heat-proof glass bowl. Add the sugar, salt and pepper, and stir until well blended. Add the clear broth and stir to mix well. Steam for about 20 minutes until the egg mixture is set. Remove from the heat and serve hot, with a sprinkling of minced celery on top.

For a richer flavour, add 2 tablespoons of melted butter to the egg mixture before steaming. Other vegetables, such as green peas, chopped carrot, boiled fresh corn kernels, and chopped bell pepper (capsicum), may also be added for additional flavour, colour, and nutritional value. If prawns are not available, you may replace with 1 chicken breast.

Serves 4

Preparation time: 15 mins

Cooking time: 1 hour

Job's Tears and Brown Rice Congee

Job's Tears has both tonic and nutrient properties and lends itself very well to preparing "congee" (porridge). It eliminates excess dampness from the body, thereby providing effective relief for rheumatism and lung congestion. It also soothes stomach ulcers and provides a boost to vital energy. When combined with brown rice, it makes a tasty congee that may be used as a main dish for breakfast, or an accompanying grain dish for lunch or dinner.

200 g (1 cup) uncooked brown rice

180 g (1 cup) Job's Tears seed (yi yi ren)

2 litres (8 cups) water

1 Wash the brown rice in a couple of changes of water until the water runs clear and drain. Rinse the Job's Tears seed. Combine all the ingredients in a non-aluminum pot and soak overnight.

2 Bring all the ingredients to a full boil. Reduce the heat to low and simmer covered for 1 hour until the mixture begins to thicken. Remove from the heat and serve either savoury or sweet. To serve the congee savoury, add a little salt and sesame oil to individual serving bowls, then ladle the hot congee over and stir. To serve the congee sweet, add a little sugar, or honey or maple syrup to individual serving bowls, ladle the hot congee over and stir.

Use 4 tablespoons of wild rice and 150 g (¾ cup) of brown rice for a richer taste and extra nutritional benefit. Chicken broth may be used instead of water to soak and cook the congee; in this case, soak the herb and grain in the refrigerator to keep the broth fresh. Chopped spring onion may be added to savoury versions.

Serves 4

Preparation time: 5 mins + overnight to soak

Cooking time: 1 hour

Braised Sesame Beef with Fennel

Fennel is well known as a digestive tonic that enhances the functions of the spleen and stomach. It also benefits the liver and kidneys, and has an overall warming effect on the entire digestive system. In this recipe it is combined with beef, which also has warming properties and increases strength and stamina.

100 g (3 oz) white sesame seeds (bai zhi ma)

500 g (1 lb) beef tenderloin, cut into 3-cm (1-in) cubes

15 g (½ oz) fennel (xiao hui xiang)

2 tablespoons butter or oil

250 ml (1 cup) water

1 teaspoon sugar

1 tablespoon soy sauce

2 tablespoons rice wine

1 Dry-fry the sesame seeds in a skillet over medium-low heat until golden brown and begin to crackle. Remove from the heat and grind to a powder in a mortar or spice grinder. Transfer to a plate. Roll the beef cubes in the sesame powder until well coated, and leave to stand for 1-2 hours.

2 In the same skillet, dry-fry the fennel over medium-low heat until fragrant. Remove from the heat and grind to a fine powder in a mortar or spice grinder.

3 Heat the butter or oil in a wok over medium heat until hot but not smoking. Stir-fry the coated beef for about 30 seconds, pour in the water and bring to a boil. Season with the sugar, soy sauce and rice wine, reduce the heat to low and simmer covered for about 30 minutes. Remove from the heat and transfer to a serving bowl. Add the ground fennel to the beef, mix well and serve immediately.

This dish may also be prepared with lamb, but not pork, Chopped coriander leaves (cilantro) or spring onion may be sprinkled on top as a garnish.

Serves 4

Preparation time: 20 mins + 2 hours to stand

Cooking time: 40 mins

Sweet Corn Soup

This soup helps to strengthen the lungs, thereby preventing common cold and reduces allergic symptoms such as asthma and nasal inflammation. It can be served as a delicious dessert for all.

750 ml (3 cups) water

12 g (2/5 oz) Astragalas (huang qi)

8 g (3/10 oz) Atractylodes (bai zhu)

4 g (1/10 oz) Ledebouriella Root (fang feng)

12 g (2/5 oz) Chinese Wolfberry (gou qizi)

5 pitted red dates (hong zao), rinsed

2 small chunks margarine

1 tablespoon diced onion

One 418-g (14-oz) can sweet corn

250 ml (1 cup) chicken stock

2 tablespoons chestnut flour or corn flour, mixed with 2 tablespoons water

1 teaspoon salt, or to taste

1 Bring the water to a boil in a saucepan. Add all the herbs and cook over high heat for 5 minutes. Reduce the heat to low and simmer uncovered until the broth reduces to about 250 ml (1 cup). Strain and reserve the broth. Discard the dregs.

2 Heat the margarine over medium heat in a saucepan. Stir-fry the onion until fragrant, 1 to 2 minutes, then pour in the broth, sweet corn and chicken stock. Bring the mixture to a boil and stir in the chestnut and corn flour mixture to thicken the soup. Season with the salt and remove from the heat. Serve immediately.

Serves 4-6

Preparation time: 15 mins

Cooking time: 35 mins

Eight-treasure Vegetarian Soup

This is a popular sweet herbal brew for all—the chestnuts add sweetness, the mushrooms and gingko nuts give fullness while the white fungus adds a crunchy note. It can be served hot or cold.

3 litres (12 cups) water

1 piece tangerine peel (chen pi), rinsed

2 florets dried white fungus (bai mu er), soaked until soft, hard core trimmed

50 g (2 oz) gingko nuts (bai guo), shelled and peeled

5 dried figs (wu hua guo), rinsed

8 pitted red dates (hong zao), rinsed

8 dried shiitake mushrooms, soaked until soft, stems removed

12 dried shelled chestnuts (mi zao), rinsed

40 g (⅓ cup) lotus seeds (lian zi), soaked overnight

4 tablespoons Foxnuts (qian shi), rinsed

1 teaspoon salt, or to taste

Bring the water and tangerine peel to a boil in a stock-pot. Add all the other ingredients, except the salt, and cook over high heat for 10 minutes. Reduce the heat to low and simmer uncovered for 2 hours. Season with the salt and remove from the heat. Serve hot or chilled in individual serving bowls.

Serves 6-8

Preparation time: 30 mins

Cooking time: 2 hours 15 mins

Lotus Root, White Fungus, and Red Dates Boiled with Rock Sugar

This is a fortifying tonic dessert soup that may be served either as a sweet course after a meal, or as a tonic snack during the day. The three main ingredients combine to balance the blood, enhance general vitality, and restore the body from a state of fatigue or weakness.

1½ litres (6 cups) water

80 g (½ cup) crushed rock sugar

2 florets dried white fungus (bai mu er), soaked in water until soft, hard core trimmed and coarsely chopped

12 pitted red dates (hong zao), rinsed

300 g (10 oz) lotus roots, peeled and thinly sliced

In a stockpot, bring the water and sugar to a boil, then add the white fungus, red dates and lotus root. Reduce the heat to low, cover and simmer for 1 hour. Remove from the heat, serve warm in a soup tureen or individual serving bowls.

For additional flavour, you may add a split of vanilla bean to the soup while cooking, or add 1 tablespoon of vanilla extract at the end of cooking, prior to serving, but do not use any other spices in order not to interfere with the therapeutic benefits. This soup may also be prepared with soaked lotus seeds in instead of or in addition to roots. It should only be served warm for optimum therapeutic effects.

Serves 4-6

Preparation time: 15 mins + 15 mins to soak

Cooking time: 1 hour 5 mins

Pears Steamed with Fritillaria Bulbs

Fritillaria clears congestion from the lungs, while pears have a tonifying effect on lung energy. Pears also moisturize the body, promote secretions of vital fluids and have a cooling effect on body system. This tasty dessert is therefore an excellent remedy for congested lungs, dryness in the respiratory system and over-heated chests.

4 large or 8 small whole fresh green pears or Chinese pears, with skin on, halved

2 teaspoons (5 g) Fritillaria (bei mu), rinsed

1 tablespoon crushed rock sugar or honey

250 ml (1 cup) water

Place the pears with the herb in a heat-proof dish and add the sugar or honey and water. Steam in a steamer or a wok over boiling water for about 1 hour. Remove from the heat. Transfer to individual serving bowl and ladle equal amounts of syrup over. Serve hot.

You may also add 1 stick cinnamon and 8 cloves for additional flavour and warming benefits in winter. One tablespoon of brandy or rum may also be added along with the water to further enhance the taste.

Serves 4-6

Preparation time: 5 mins

Cooking time: 1 hour

Black Sesame Seed Drink

Black sesame seeds have sweet and neutral properties. They tonify the blood, moisten the intestines and promote bowel movements. They are used to correct constipation, improve dry skin, strengthen the hair and delay graying of hair. This drink, when consume frequently makes one healthy and pretty. However, it should be avoided when one is having diarrhea.

3 teaspoons black sesame seeds (hei zhi ma)

2 teaspoons honey

250 ml (1 cup) warm water

Combine all the ingredients and mix well. Serve immediately.

Serves 1

Preparation time: 5 mins