The following recipes are organized by chapter and condition. Many of the recipes in this chapter contain herbal ingredients with multiple healing properties that are good for many different conditions. To avoid potentially harmful interactions, if you are taking Western drugs, talk to your Western M.D. before preparing any recipes using Chinese herbs.
When cooking rice, you can reduce the carbohydrate content by preparing “twice-washed” rice: Use 1 1/2 times the amount of water the recipe calls for. As you simmer the pot of rice, prepare a duplicate pot of water and simmer at the same time. Two-thirds through the cooking time, pour the starch-containing water off the rice, pour in clean water, and continue cooking.
Congees: Congee is a slow-cooked, grain-based porridge that is easily digested. Congees are a gentle way to deliver nutrition and medicinal elements to the very ill or people with weakened or sensitive digestion. Add appropriate foods to target a particular therapeutic goal. Congee—also called Jook—is popular in China as a breakfast food and as part of other meals.
The benefits of grains
Barley: is Cooling, soothing, builds Yin, helps reduce tumors and swellings, corrects diarrhea, is good for Kidney, Spleen, Pancreas and Gall Bladder
Brown rice: expels toxins and is beneficial for the nervous system or stress, increases Qi, has more nutrients than white rice
Buckwheat: strengthens blood vessels, improves appetite, corrects diarrhea, reduces blood pressure, removes radiation from the body
Millet: is silicon-rich and antifungal, stops vomiting, relieves diarrhea, clears Heat, is a diuretic, soothes morning sickness, alkalinizes
White rice: has the same qualities in lesser amounts, is easier to digest than brown rice
To prepare a congee, use 1/2 cup grain to 8 cups of water. Simmer for 2 to 3 hours on the stove—or use a crockpot on low for 6 hours. Add any of the following near the end of the cooking time for flavor and medicinal benefits.
Adzuki bean: is a diuretic, used to treat edema and gout
Asparagus: is a diuretic and Yin tonic, cleanses arteries, is good for
hypertension and arteriosclerosis
Beet: strengthens the heart, is sedative, promotes circulation
Broccoli: is good for hyperthyroidism (avoid for hypothyroidism)
Cabbage: eases depression and irritability, is good for arthritis.
Celery: is cooling, cleansing, high in silicon to build joints and bones (arthritis), lowers blood pressure
Chicken: builds strength
Cucumber: soothes bladder infections, is a skin purifier, counteracts toxins, lifts depression
Dandelion: highly nutritious, cleanses the liver, helps correct diabetes
Ginger: Warms and promotes digestive Energy, is good for joints
Mushroom: has dramatic immune-boosting and cancer-fighting properties
Onion: reduces hypertension and cough and promotes lung health, is good for insomnia Purslane: detoxifies and is high in nutrients
Spinach: sedates
This congee is energetically neutral and Balanced. It is
soothing in nature and will calm even the touchiest stomach. It
functions by coating the esophagus and stomach. The porridge
can be eaten by any type of GERD sufferer and can be eaten
often to treat this condition.
2- to 3-inch piece of lotus root 1 cup white rice 1/4 cup sweet rice
dash baking soda (moisten fingertip and touch baking soda, brush into water and rice)
1/4 cup rice protein 12 cups water 1/4 cup water
To make lotus puree, grind lotus root in a food mill or food processor.
In a medium saucepan over medium-low heat, bring white rice, sweet rice, rice protein and baking soda to a boil in 12 cups water. Reduce heat and simmer covered for 45 minutes to 1 hour. Two minutes before removing rice from heat, dissolve lotus powder into 1/4 cup water and stir into rice.
Makes 4 servings.
This soup is pleasantly warming and tingly, especially designed
for the Spleen and Stomach Yang deficiency type, but the other
types (with the exception of Stomach Yin deficiency with Heat)
will also benefit from this recipe. Clove Baked Potato Soup has
multiple functions: coating the esophagus and stomach,
regulating motility and descending Stomach Energy,
invigorating Yang Energy and dispelling Cold and stagnation in the stomach and promoting digestion.
4 garlic cloves
2-inch piece ginger root, peeled and minced
5 stalks fresh green onion, cut into 1-inch pieces
1 teaspoon ground fennel
1 tablespoon chopped basil
1 teaspoon dried and grated tangerine peel (optional)
1/2 teaspoon minced fresh turmeric (optional)
pinch of each: pepper, clove and cardamom (optional)
pinch sea salt
15 cups water
1 pound potatoes, baked or roasted, then peeled and mashed
Heat a small saucepan and roast garlic cloves for 2 minutes, stirring constantly. In a large saucepan, over medium-high heat, boil all ingredients except potatoes in water for 5 to 10 minutes. Strain and reserve stock. In the same pan, stir the mashed potatoes into the stock and cook over medium heat until the soup begins to have a creamy consistency.
Makes 4 servings.
Emerald Pudding is Cooling and soothing and designed to
nourish Stomach Yin. It is particularly good for Stomach
Yin deficiency with Heat.
4 ounces mung beans 1/4 ounce lily bulb (optional) 2 to 3 clusters white wood ear mushroom (optional) 2 ounces sweet rice 6 cups water
1 pound fresh lotus root, chopped into 1-inch pieces and pureed in a blender, or 3/4 pound fresh lotus seeds, or 1/2 pound dried lotus seed, soaked in water overnight and then mashed
3 tablespoons honey
Soak mung beans, lily bulb and mushrooms in water overnight, strain, R then puree in a blender. Set aside. In a medium saucepan over medium-high heat, bring sweet rice in 6 cups water to a boil, reduce heat and simmer for 30 minutes. Add all ingredients except honey, stirring continuously until the mixture turns to a medium-thick consistency. Add honey and mix well. Remove from heat and cool. Chill in refrigerator before eating.
Makes 4 servings.
This congee is designed to strengthen digestive energy. It is
neutral and gentle, and particularly appropriate for Spleen and
Stomach Qi deficiency, although other types can benefit too.
1 sheet fresh or dehydrated lotus
1/2 pound pearl barley (whole grain) leaf, crushed into large pieces (optional)
1 ounce Chinese yam, crushed 8 cups water
1 ounce poria mushroom, crushed 1/4 pound sweet rice
Soak the pearl barley, Chinese yam and poria mushroom in water for at least two hours or overnight. Strain and discard water. Set soaked ingredients aside. In a medium saucepan over medium-high heat, boil lotus leaf in water for 5 minutes. Strain, discard lotus leaf and reserve liquid. Put liquid, soaked ingredients and sweet rice into a rice steamer and cook until done.
Makes 4 servings.
Recipes for All Types of Chronic and Recurrent Illnesses
This immune-boosting dish makes a wonderful appetizer or a main dish with salad or vegetables.
12 to 15 large, fresh shiitake mushrooms
expeller-pressed extra-virgin olive oil, as needed
1 parsnip, peeled and very finely cubed
3 bulbs shallots, finely minced (about 2 tablespoons)
4 cloves garlic, minced finely
1 small bunch spinach
12 dried shiitake mushrooms
1/3 cup grated Parmesan cheese (a crumbled block of smoked tofu can be substituted to make recipe dairy free)
2 tablespoons minced parsley 1/2 teaspoon sea salt, or to taste 1/4 teaspoon freshly ground black pepper, or to taste
Preheat oven to 400 degrees.
Use care with the fresh shiitake mushrooms when purchasing, storing and handling, as they are brittle when fresh and the caps must be whole and intact for this recipe. Remove the stems from the shiitakes and save for making stock in another recipe. Brush tops with olive oil on both sides and set on baking sheet. Roast 7 minutes. Turn caps over and roast another 7 minutes. Roasting will release water and turn caps golden brown. Remove, drain and dry well with paper towels.
Blanch spinach in boiling water for 30 seconds. Drain and squeeze out all water until dry. Chop and reserve.
Toss finely cubed parsnip in 2 teaspoons olive oil. Place on a nonstick baking sheet and roast for 10 to 12 minutes, shaking the pan a few times to stir and turn the parsnip “croutons.”
Soak the dried shiitakes in 1/2 cup hot water for 20 minutes. Drain, squeeze dry and finely chop.
Mix shallots, garlic, roasted parsnip croutons, spinach, shiitakes, Parmesan cheese, parsley, salt and pepper in a small mixing bowl. Drizzle with one teaspoon olive oil and toss again. Place the shiitake caps tops down on a sheet tray and fill the bowl of the caps with stuffing mix by squeezing a small mound in your hand and pressing it gently into the caps.
Roast for 8 to 10 minutes and serve.
Makes 6 to 8 appetizers or 4 entree servings.
Recipes for Chronic Illnesses Such as Acne, Eczema, Herpes, Psoriasis, Shingles, Irritable Bowel Syndrome
A smooth summertime soup that is beneficial to anyone with
skin concerns. It also soothes bladder infections.
5 cucumbers, lightly peeled, cut open lengthwise, pulp and seeds removed and diced
1 bunch spinach, washed, stemmed and lightly chopped
1 small bunch dandelion greens, washed, stemmed and lightly chopped (optional; use to taste, as dandelion greens can be bitter)
2 leeks, all but several inches of green stalks removed, washed well and finely sliced
1 small bunch parsley, stemmed
1 large unpeeled brown potato, boiled until soft, peeled and diced
9 cups Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth1 teaspoon sea salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
1/2 cup heavy whipping cream or rice milk
For garnish: any combination of nasturtiums, pansies or violets, borage flowers, red clover blossoms, calendula petals, minced yarrow leaves (use sparingly—this herb has an intense flavor), minced horehound leaves (use sparingly—this herb has an intense flavor), or purslane (chickweed)
Place all ingredients except cream and garnishes in a large, heavy non-aluminum soup pot. Over a high heat, bring to a boil. Reduce heat and simmer 15 minutes.
Remove from heat and blend till very smooth with a hand-held immersion blender. If using a regular blender, cool completely before blending. (If soup is hot when blending, to prevent the hot soup from popping off the top of your blender, blend one cup at a time. Drape a dish towel over the top and hold firmly as you blend each batch.)
Chill soup completely in refrigerator. Add cream or rice milk for a smooth, rich texture.
If desired, any or all of the following ingredients can be added after cooking to add to the healing properties of this recipe: 1 tablespoon aloe vera juice; 1 tablespoon blue-green microalgae powder or spirulina powder; 2 teaspoons slippery elm powder.
Makes 8 servings.
A refreshing fresh herbal brew that soothes and heals the bowels.
3 quarts water
1 cup loosely packed fresh peppermint (leaves and stems)
1/2 cup loosely packed lemon balm (Melissa) (leaves and stems) two 4-inch sprigs of fresh rosemary
3-inch piece ginger, thinly sliced
1/4 cup dry green tea leaves
12 tablespoons aloe vera juice
Boil water and pour over herbs. Let steep and cool 2 hours. Strain. Add 1 tablespoon aloe vera juice to each cup of tea to intensify healing properties.
Makes 12 cups.
To ease chronic diarrhea and digestive weakness.
1 sheet lily palms
1 teaspoon dried and grated orange or tangerine peel (or zest)
10 cups water
1/2 cup poria mushroom
1 cup pearl barley
1 cup Chinese yam
Dash royal jelly or stevia 1/2 cup lotus seed
Cut lily palms into 1-inch pieces. In a medium pot, over medium heat, simmer lily palms and grated tangerine peel in 10 cups water for 30 minutes. Strain off lily palms and discard. Reserve liquid in the same pot. Add lotus seed, pearl barley, Chinese yam and poria mushroom to the reserved liquid and simmer over medium heat for 1 hour. Stir occasionally. Add royal jelly or stevia to sweeten before serving. Serve hot.
Makes 6 servings.
Recipes for Common Colds and Flu
This is a nourishing, digestible, immune-boosting soup, rich in
phytonutrients and minerals. This recipe is also good for
common colds and flu.
3 pounds, whole duck (muscovy if available)
1 1/2 quarts water
1 1/2quartsImmuneBroth,page359 or VeggieDetoxBroth,page345,or use organic store-bought broth
1 garlic head, unpeeled and cut in half sideways
1 yellow onion, unpeeled and quartered
2 carrots, unpeeled and roughly chopped
1 cup coarsely chopped celery stalks or tops
2-inch piece sliced ginger root, unpeeled
1 serrano or jalapeño chili, cut in half, or 3 dried hot red chilies 10 dried shiitake mushrooms, rinsed
1/2 dried reishi mushroom 4 star anise spice, whole (optional)
1 teaspoon peppercorns
1 teaspoon sea salt
1/2 cup rice wine vinegar
To “white-cook” the duck (a traditional Chinese method of cooking a duck or chicken that leaves the meat very tender): In a large, heavy nonaluminum soup pot with a tight-fitting lid, cover duck with a few inches of cold water. Add remaining ingredients. Turn heat to medium-high until water boils. Boil for one to two minutes only, skimming off foam. Turn off heat, cover tightly and leave on stovetop for 1 1/2 to 2 hours—the residual heat will perfectly cook the bird. Do not lift lid.
Remove the duck from the stock. Remove all the meat from the duck— the meat may still be slightly pink at the bone—and chill. Return the bones and skin to the pot. Remove the shiitake caps, slice and reserve. Slowly simmer the stock again for 1 hour, uncovered. Carefully strain the stock. Discard the stock ingredients.
2 yellow onions, thinly sliced
3 medium carrots, thinly sliced 1/2 cup turnips, parsnips or daikon radish, thinly sliced
2 medium tomatoes, seeded and coarsely chopped
2 cups loosely shredded napa cabbage
1/2 cup chopped cilantro
Rinse pot and return the stock to it. Add the rest of the vegetables, except for cilantro, and the reserved duck meat and shiitake mushrooms. Over a low heat, simmer for 10 minutes. Add cilantro and serve.
Makes 6 to 8 servings.
In 2000, a team of scientists at the University of Nebraska Medical Center found that grandmother's chicken soup has anti-inflammatory properties and is good for your immune system. The team found that chicken soup helped stop the movement of neutrophils—cells that are released in great numbers by viral infections such as colds and flu. Neutrophil activity stimulates the release of mucus, which causes or exacerbates coughs and stuffy noses in upper respiratory infections such as colds.
1 whole stewing chicken, about 4 pounds, skin removed and discarded
10 cups Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth
3 carrots, coarsely chopped
2 turnips, parsnips or daikon radish, coarsely chopped 10 dried shiitake mushrooms, rinsed
1/2 dried reishi mushroom 4 celery stalks with leaves, coarsely chopped
1 bunch fresh parsley, coarsely chopped
3 bay leaves
sea salt, to taste
freshly ground black pepper, to taste
In a large, heavy nonaluminum soup pot, bring chicken and broth to a boil. Skim off foam from the surface. When no more foam appears, add remaining ingredients. Reduce heat to low and simmer, covered, for 1 hour. Remove chicken. Remove meat from the bones and return to pot. Remove the shiitake caps, slice and return to pot. Remove the reishi and discard. Season with salt and pepper and serve.
A barley congee that will help heal and soothe all mucous
membranes, especially the mucous membranes of the lungs,
stomach, throat, mouth and gastrointestinal tract.
1 cup barley
8 cups water
2 tablespoons fennel seed
2 tablespoons fenugreek seed
2 teaspoons powdered licorice root
2 teaspoons dried and grated orange or tangerine peel (or zest)
1/4 cup honey
2 tablespoons flaxseed oil
Place all ingredients, except for flaxseed oil, in a large, heavy nonaluminum soup pot and mix well. Over low heat, simmer, covered for 2 1/2 hours, stirring occasionally. You can use a crockpot, on low, for 6 hours. Add flaxseed oil at the end and serve.
Makes 6 to 8 servings.
A Recipe to Treat Anxiety
Anxiety Salad
The ingredients in this salad have soothing, Cooling, calming,
sedative and antidepressant qualities. Lacturium, in lettuce
and spinach, is a sedative. Cabbage helps mental depression
and irritability. Cucumber helps lift depression. Beets have
sedative properties. Onions and tomatoes lower blood pressure.
2 cloves garlic, finely minced
1 tablespoon fresh thyme or 1 teaspoon dried thyme
2 tablespoons minced chives and/or parsley
1/4 cup lemon juice
1/3 cup expeller-pressed extravirgin olive oil
Sea salt, to taste
Freshly ground black pepper, to taste
Mix the garlic, thyme and chives or parsley into the lemon juice and blend in olive oil. Add salt and pepper to taste.
1 large head Romaine or dark looseleafed lettuce, washed and dried
3/4 cup shredded purple cabbage
2 small handfuls spinach
1 medium cucumber, peeled and sliced
1 raw beet root peeled and sliced very thin
1 large tomato, sliced, or 12 cherry tomatoes
Mix lettuce, cabbage and spinach with a few tablespoons dressing.
Arrange on two plates. Arrange the rest of the vegetables on top and drizzle with dressing.
Garnish with minced parsley and chives and serve.
Makes 2 servings.
Recipes to Treat the Symptoms of Adrenal Burnout
Wheat Berry Congee
To ease the symptoms of headache, tension, irritability, low
energy and mood swings, insomnia and restlessness.
1 cup wheat berries
8 cups Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth
two 3-inch pieces of Dang Qui
1 teaspoon sea salt
1 pinch saffron threads
1 teaspoon royal jelly
1 tablespoon aloe vera juice
2 teaspoons butter or ghee
In a large, heavy nonaluminum soup pot on high, bring wheat berries, broth, Dang Qui and salt to a boil, reduce heat to low and simmer for 2 to 3 hours—or 6 hours if using a crockpot.
With a slotted spoon, remove the softened Dang Qui pieces. Mince Dang Qui and return to pot. Add the saffron, royal jelly, aloe vera and butter and stir. Heat through for one minute and serve.
Makes 6 servings.
Recipes to Treat Allergies, Asthma, Chronic Fatigue and Autoimmune Conditions
A Chinese stir-fry meal that will benefit Heat conditions in the
heart, liver, gastrointestinal tract and gall bladder. This recipe
Cools the body and is good for inflammations, fevers and detoxification.
2 tablespoons expeller-pressed extra-virgin olive oil
1 box firm-style tofu, drained and diced
6-inch piece daikon radish, peeled and diced
1 large cucumber, peeled, seeded and diced
1 large burdock root, peeled and diced
3 stalks celery, sliced thin
2 large carrots, peeled and diced
2 large leeks, cleaned and sliced
3 tablespoons soy sauce
3 tablespoons cilantro leaves, chopped
In a wok or large sauté pan on high heat, heat olive oil. Add all ingredients except cilantro and stir-fry for about 6 minutes, until vegetables are soft. Garnish with cilantro and serve with rice.
Makes 4 servings.
The savory medicinal ingredients in this traditional Chinese
dish can be helpful for those suffering from allergies, asthma,
nasal congestion or chronic fatigue.
10 dried shiitake mushrooms or 5 black mushrooms
15 to 20 small dried lily flower buds
4 chicken breasts, split, boned
few pinches sea salt
few pinches freshly ground black pepper
3 tablespoons expeller-pressed extra-virgin olive oil or peanut oil
2-inch piece ginger, finely minced
6 garlic cloves
1 teaspoon tangerine or citrus peel
1/4 teaspoon red chili flakes
4 tablespoons soy sauce
2 tablespoons rice wine or sherry
1 cup Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth, with 1 tablespoon well-dissolved cornstarch
1/2 large onion, sliced
1/4 cup slivered scallions
Soak shiitake mushrooms in 1 cup warm water for 20 minutes. Drain, slice and reserve. Discard woody bits. Soak lily flower buds in 1/2 cup warm water for 20 minutes. Drain and reserve.
Rinse chicken pieces and pat dry with paper towels. Sprinkle with salt and pepper. In a wok or large sauté pan, over high heat, heat 3 tablespoons oil. Add chicken and brown on both sides, about 10 minutes.
Combine remaining ingredients except scallions and pour over chicken. Bring to a boil, reduce to simmer and cover. Cook 20 minutes, until chicken is done. Remove chicken to a platter, pour sauce over and garnish with scallions.
Makes 4 to 6 servings.
A broth to cleanse and purify. This broth can be eaten between
meals as a tonic. It is helpful for weight loss, for detoxification
and to treat arthritis and autoimmune conditions.
10 cups Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth
1/3 cup loose fresh green tea leaves
1 fresh burdock root, chopped
1/2 cup alfalfa sprouts
1 bunch dandelion greens, washed and coarsely chopped
1 bunch parsley, washed and coarsely chopped
1 small bunch purslane, washed and coarsely chopped
3-inch piece Chai Hu Small(Bupleurum root)
two 3-inch pieces Huang Yao Zi (Dioscorea tuber)
In a large, heavy nonaluminum soup pot, over medium-low heat, simmer all ingredients for 30 to 40 minutes. Strain through sieve, pressing to extract essences.
Makes 8 servings.
The seasonings for this recipe have strong antifungal, candida-
killing properties. This recipe benefits those with chronic
fatigue and autoimmune conditions. The seasoning paste can
also be used on roast potatoes or vegetables.
3 1/2 pound whole chicken or 3 1/2 pounds chicken parts, skin removed and discarded
1 whole head garlic-about 12 cloves (more if desired), cloves separated and peeled
3-inch piece ginger, peeled and coarsely chopped
2 rounded tablespoons fresh chopped thyme
two 3-inch pieces of fresh rosemary, stripped from stem, about 1 scant tablespoon
2 teaspoons sea salt, or to taste
1 tablespoon crushed peppercorns
2 teaspoons lemon zest, fresh or dried
3 tablespoons lemon juice
2 tablespoons expeller-pressed extra-virgin olive oil
Preheat oven to 425 degrees. Rinse and pat chicken dry with paper towels. In a food processor or using a mortar and pestle, grind all remaining ingredients to a rough-textured paste. Rub the paste well into the chicken, inside and out.
Place chicken on wire rack over baking tray and let sit 15 minutes. Roast in center of oven for 12 to 15 minutes. Reduce heat to 350 degrees. Roast 25 minutes longer for chicken parts and 40 minutes for whole chicken.
Makes 4 to 6 servings.
For strengthening Yin Energy and for detoxification.
1 cup mung bean flour
1 cup small Chinese red bean flour
1 cup pearl barley flour
1 1/2 cups water
1/2 ounce white wood ear mushroom
1 piece lotus root
1/2 cup lily bulbs
2 tablespoons honey
1 teaspoon fresh aloe vera gel
Preheat the oven to 350 degrees. Soak white wood ear mushroom and lily bulbs in 2 cups hot water for 1 hour.
In a medium bowl, mix mung bean flour, Chinese red bean flour, barley flour and water. Strain mushroom and lily bulbs. Puree mushroom, lotus root and lily bulbs in a blender until smooth. Add the purée to the mixture and stir well. Fold in honey and aloe vera gel. Pour mixture into paper-lined cupcake tins and bake for 25 to 30 minutes.
Makes 6 servings.
Recipes for Cancer, Hepatitis, Heart Disease, Type II Diabetes, Arthritis, Osteoporosis, HIV and AIDS
An onion soup, using four kinds of alliums (members of the
onion family). This soup is good for conditions such as cancer,
AIDS and heart trouble. It is also good for common
colds and flu.
5 large yellow onions, peeled and sliced
3 tablespoons expeller-pressed extra-virgin olive oil
10 cloves minced garlic
5 large leeks, cleaned well and finely chopped
1 bunch scallions, cleaned and finely chopped
1/4 cup soy sauce
1 whole chili pepper, sliced lengthwise
10 cups Immune Broth, page 359, or Veggie Detox Broth, page 345 (or use organic store-bought broth)
1-inch piece ginger, peeled and Minced
1/2 cup fresh parsley, minced sea salt, to taste
freshly ground black pepper, to taste
In a large, heavy nonaluminum soup pot, over medium heat, heat olive oil. When hot, sauté onions for 20 to 30 minutes, until golden brown and very soft. Add garlic during the last 5 minutes. Make sure it does not burn.
Add remaining ingredients except parsley and simmer, uncovered, 25 minutes. Add parsley and season with salt and pepper to taste.
Makes 8 servings.
Two veggie broths with antiviral and immune-enhancing
properties, plus antioxidants and minerals. For detoxification,
cancer, colds and flu. These broths can also be used as part
of a weight-loss program.
1-inch piece Ren Shen (ginseng root)
two 3-inch slices Huang Yao Zi (Dioscorea tuber)
1-inch piece ginger, chopped or crushed
12 dried shiitake mushrooms
1 teaspoon sea salt
10 cups water
In a large, heavy nonaluminum soup pot, over high heat, bring all ingredients to a boil. Reduce heat and simmer, uncovered, about 1 1/2 hours.
Strain and press through sieve to release all essences from vegetables. Reserve shiitake mushrooms for another use or chop and add to broth.
Makes 8 servings.
2 large yellow onions, unpeeled, coarsely chopped
4 large carrots, unpeeled, coarsely chopped
5 stalks celery, coarsely chopped
5 cloves garlic, unpeeled, crushed
1/2 small bunch parsley, whole with stems, rinsed
four 5-inch slices Huang Qi(Astragalus root)
4 dried lily flowers
6 dried shiitake mushrooms
1 teaspoon sea salt, or to taste
1/2 teaspoon peppercorns
10 cups water
In a large, heavy nonaluminum soup pot, simmer all ingredients, uncovered, about 1 1/2 hours. Strain and press through sieve to release all essences from vegetables. Reserve shiitake mushrooms for another use or chop and add to broth.
Makes 8 servings.
Super Stamina Congee delivers exceptional immune-building
and -strengthening nutrients in a delicious and easily digestible
way. This congee is good for people with chronic fatigue, AIDS
and cancer. It is also nutritious for those pursuing
endurance sports.
10 cups water, Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic storebought broth
2-inch piece dried Xi Yang Shen (American ginseng root)
four 5-inch slices dried Huang Qi (Astragalus root) three 3-inch slices dried Huang Yao Zi (Dioscorea tuber)
1 cup brown rice
1/2 cup dried lotus seeds
10 shiitake mushrooms, soaked in warm water for 15 minutes, drained and slivered
5 garlic cloves, minced 2 carrots, diced small
1 cup yellow onions, chopped
2 tablespoons soy sauce
1/2 teaspoon red chili flakes
1 cup kale, chard or collard greens, chopped
In a large, heavy nonaluminum soup pot, over medium-high heat, add the water or broth, ginseng, Astragalus, Dioscorea, brown rice, lotus seeds and shiitake mushrooms. Bring to a boil. Reduce heat to very low and simmer for two hours.
Add remaining ingredients and simmer 20 minutes more. The softened roots may be removed or eaten with the congee.
Makes 8 servings.
A buckwheat, ginseng and seaweed congee to help remove the
toxins from environmental and medicinal radiation from the
body. This congee is good for people going through cancer
treatments. It also contains antiaging properties.
1 1/2 cups buckwheat
10 cups water
3-inch piece Xi Yang Shen (American ginseng root)
2 green apples, peeled, seeded and finely chopped
1 tablespoon French green clay
1 tablespoon aloe vera juice
1 tablespoon dried kelp, crumbled
1 tablespoon miso
In a large, heavy nonaluminum soup pot, over medium-high heat, bring buckwheat, water and ginseng to a boil. Simmer 2 hours, covered.
Add apple, clay, aloe vera, kelp and miso. Stir well. Simmer 10 minutes more, uncovered.
A nutritious mineral- and antioxidant-rich, digestible, immune-building,
substantial stew for those with cancer, AIDS
or arthritis.
3 quarts Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth
1 1/2 cups barley
15 dried shiitake mushrooms
1/2 large, dried reishi mushroom
1 large yellow onion, chopped
4 carrots, sliced
5 large stalks celery, sliced
6 garlic cloves, minced
1 bunch parsley, minced
2 cups kale or spinach, shredded
1 tablespoon soy sauce
1/4 teaspoon freshly ground black pepper, or to taste
1 teaspoon expeller-pressed toasted sesame oil
In a large, heavy nonaluminum soup pot, over medium-high heat, bring stock, barley and shiitake mushrooms to a boil. Reduce heat and simmer uncovered for 1 hour. Remove shiitakes and slice. Discard woody stems and return the sliced shiitakes to the pot. Press all the juice from the reishi mushroom into the stew and discard mushroom. Add onion, carrot, celery and garlic and cook 30 minutes more. Add parsley, greens, soy sauce and pepper and cook 5 minutes more (a little longer if using kale). Stir in sesame oil and serve.
Makes 6 servings.
This recipe is good for cancer, AIDS, hypothyroidism and heart health.
1 cup dulse seaweed
2 or 3 sheets kelp
2 large cloud ear mushrooms
15 shiitake mushrooms
2 pounds shark fillets, cut into 2-inch pieces
1/2 pound calamari tubes and tentacles, washed and sliced
1/2 pound raw medium-sized shrimp, shelled
2 tablespoons expeller-pressed extra-virgin olive oil
6 cloves garlic, minced
1 medium yellow onion, peeled and sliced
2 cups green cabbage
2 sheets nori seaweed, cut into strips with scissors
2 tablespoons soy sauce
1/2 teaspoon red pepper flakes
1 tablespoon cornstarch, dissolved in 1/2 cup Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth
2 tablespoons cilantro leaves, chopped
Soak dulse, kelp, cloud ear and shiitake mushrooms in 2 cups warm water for 30 minutes and drain. Slice the seaweed and mushrooms, discarding any tough bits, and set aside.
In a wok or large sauté pan, over medium-high heat, heat oil until hot. Stir-fry the shark for 2 minutes, then add the calamari and shrimp and stir-fry for 2 or 3 more minutes. Do not overcook. Remove with a slotted spoon and reserve close to stove to keep warm.
Add garlic and onion to the hot pan and stir-fry for 1 minute. Add cabbage, nori, red pepper and soy sauce and stir-fry for about 5 minutes to wilt the cabbage. Add the reserved soaked mushrooms, seaweeds, cornstarch and stock mixture. Stir 3 to 4 minutes more until thickened.
Place the seafood on top and heat through for 1 minute. Garnish with cilantro and serve.
Makes 6 servings.
A mix of fresh and dried mushrooms in a garlic miso sauce to
serve over rice or grains, this recipe is an immune builder for
people with cancer or AIDS. It also benefits those
with chronic fatigue.
12 to 14 shiitake mushrooms
1/4 cup dried cloud ear mushrooms
1/2 large dried reishi mushroom
1 cup Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth
2 tablespoons olive oil
10 garlic cloves, minced
2 cups fresh mushrooms of your choice
3 stalks celery, thinly sliced on the Bias
1 small yellow onion, peeled and sliced
3 tablespoons miso, thinned with 1 tablespoon water, 1 tablespoon rice wine and 1 teaspoon nam pla (fish sauce)
1 teaspoon expeller-pressed toasted sesame oil
1/4 teaspoon red chili flakes
2 tablespoons cornstarch, dissolved in 1/4 cup water
1 big bunch scallions, washed and slivered
2 tablespoons cilantro, minced
In a large saucepan, simmer the dried shiitake, cloud ear and reishi mushrooms with 1 1/2 cups water, uncovered, for 20 minutes. Strain and reserve liquid—about 1 cup. Discard the reishi (or use in another recipe). Slice the other mushrooms, discarding any woody bits. Add the cooked mushrooms back to the pot and add stock. You should have about 2 cups total.
In a wok or large sauté pan, over medium-high heat, heat olive oil to just hot. Add half of the garlic and half of the fresh mushrooms and lightly brown, about 2 to 3 minutes, stirring. Remove and repeat with the remaining garlic and mushrooms.
Add all the mushrooms back to the pan. Add celery and onion and stirfry for 2 minutes. Add the mushroom and stock and continue to cook 8 minutes to reduce liquid, stirring.
Add miso, sesame oil and chili flakes and stir-fry for 1 minute. Add cornstarch mixture and scallions and stir till thickened, 3 to 5 minutes. Garnish with cilantro and serve.
Makes 4 servings.
A delicious smooth jade green soup. Artichokes (and all thistles) benefit the liver. Dandelion greens contain Bitter properties that are a super liver-cleansing and -support herb for those with hepatitis. Artichokes have a unique effect on the taste buds that makes the other ingredients taste even better. This is a perfect first course; it is medicinal, with a gourmet flavor. It is also useful for the treatment of dermatological problems, and for detoxification and weight loss.
8 large artichokes
1 teaspoon sea salt
1/2 teaspoon peppercorns
3 quarts Immune Broth, page 359, or Veggie Dextox Broth, page 345, or use organic store-bought broth
2 large yellow onions, sliced
2 tablespoons expeller-pressed extra-virgin olive oil
10 to 12 garlic cloves, peeled and cut in half
2 medium-sized brown potatoes, Diced
1 small bunch dandelion greens, washed and thinly chopped
1 small bunch parsley, washed and chopped
juice of 1 lemon
sea salt, to taste
freshly ground black pepper, to taste
1/2 cup heavy whipping cream or sour cream
Preheat oven to 350 degrees.
In a large pot, add water to cover artichokes, 1 teaspoon salt and peppercorns. Over high heat, bring to boil, reduce to simmer and cover. Cook 45 minutes, until tender. Or place artichokes in a steamer basket over water and steam, covered, about 1 hour. Remove and reserve the soft edible pulp of the stems and choke and scrape the base of the leaves with a spoon. Dice the pulp, season with salt and pepper and reserve.
On a nonstick sheet pan, drizzle onions with olive oil and slow-roast in oven for 25 minutes. Add garlic to onions halfway through roasting.
In a large, heavy nonaluminum soup pot, put stock, artichokes, roasted onions and garlic and potato and simmer about 20 minutes until potato is soft.
Remove from heat and blend till very smooth with a hand-held immersion blender. If using a regular blender, cool completely before blending. If soup is hot when blending, to prevent the hot soup from popping off the top of your blender, blend one cup at a time. Drape a dish towel over the top and hold firmly as you blend each batch.
Return to heat. Add dandelion, parsley, lemon, salt and pepper to taste. Cook 6 minutes, till greens are wilted. Add a streak of cream or sour cream as a garnish to each bowl.
Makes 8 servings.
This recipe is helpful for those suffering from diabetes, cancer or arthritis. The root vegetables in this recipe were selected to balance insulin levels. You can serve roasted roots as a side dish, as a quick addition to a broth or grain dish or cold as a salad.
4 tablespoons expeller-pressed extra-virgin olive oil
1 tablespoon lemon juice
5 garlic cloves, peeled and finely minced
2 tablespoons parsley, finely minced
1 1/2 teaspoons sea salt
1/2 teaspoon freshly ground black pepper
2 large beets, peeled and diced Heat oven to 375 degrees.
5 Jerusalem artichokes, peeled and diced
2 kohlrabi roots, scrubbed and diced
1 large yam or sweet potato, scrubbed and diced
1 large brown potato, peeled and diced
3 large carrots, peeled and coarsely chopped
2 yellow onions, peeled and quartered
Heat oven to 375 degrees.
In a medium bowl, mix oil, lemon juice, garlic, parsley, salt and pepper. Remove 1 tablespoon of this mixture and place in a smaller bowl with the beets, which will help prevent the color from bleeding onto the other veg etables. Toss the rest of the vegetables with the marinade. Using as many nonstick baking sheets as needed, spread the roots in one layer with space between. Roast in oven for 35 to 45 minutes, until soft and golden brown. Shake pan or turn vegetables with a spatula several times when cooking to brown evenly and keep from sticking.
Makes 6 side-dish servings.
This recipe is good for people suffering from diabetes. Bitter melon is available at Chinese markets. Chinese bitter melon has a strong flavor and should be soaked in a light brine (salt water), then squeezed to draw out some of the bitterness.
5-inch piece Chinese bitter melon
6 cups water
1 tablespoon sea salt
8 cups Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth
3 stalks celery, cut into slivers
1 small onion, peeled and sliced thin
1 cup kale or chard leaves, slivered
1 cup fresh shiitake or other mushrooms, wiped clean and slivered
1 cup soft-style tofu, drained and Diced
2 teaspoons minced garlic
2 teaspoons minced ginger
1 teaspoon powdered turmeric
1 teaspoon powdered fenugreek
1/2 teaspoon freshly ground black pepper
1/2 teaspoon red pepper flakes
1 teaspoon sea salt
3 tablespoons slivered scallions
2 sheets nori seaweed, cut to slivers with scissors (or torn)
1 teaspoon expeller-pressed toasted sesame oil
Lightly peel the bitter melon and slice thinly. Soak slices in 6 cups of water and 1 tablespoon salt for 1 to 1 1/2 hours. Drain well, pressing to release liquid. Reserve melon and discard water.
In a large, nonaluminum soup pot, over medium heat, bring to a boil broth, celery, onion, kale or chard, mushrooms, tofu, garlic, ginger, turmeric, fenugreek, black pepper, red pepper flakes and salt. Reduce heat and simmer 15 minutes. Add scallions, nori and sesame oil and simmer 5 more minutes.
Makes 6 servings.
A silicon-rich, cartilage-building recipe for easing and healing joint pain from arthritis and fibromyalgia.
10 cups Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth
4 cups loosely packed shredded green cabbage
1 yellow onion, peeled and thinly sliced
2 carrots, peeled and thinly sliced
6 stalks celery, sliced
2-inch piece ginger, peeled and minced
1/4 cup rice wine or apple cider vinegar
sea salt, to taste
freshly ground black pepper, to taste
1/4 cup parsley, minced
In a large, heavy nonaluminum soup pot, on high heat, bring all ingredients except salt, pepper and parsley to a boil. Reduce heat and simmer, uncovered, for 25 minutes. Season with salt and pepper to taste. Add parsley and serve.
Makes 8 servings.
A delicious ginger-flavored roasted beet salad for heart health. In Chinese medicine, beets are important for heart health. Onions and garlic lower cholesterol, prevent blood clots and are antihypertensive. Expeller-pressed olive oil is a healthy cholesterol-lowering oil. Parsley is a powerhouse of vitamins, minerals and antioxidants.
6 large beets, unpeeled, scrubbed and trimmed
2-inch piece ginger, peeled and grated (about 1 tablespoon)
6 garlic cloves, peeled and minced
1/3 cup seasoned rice wine vinegar
1/4 cup expeller-pressed extravirgin olive oil (or substitute other heart-healthy oils such as flaxseed, avocado or borage oil)
1/2 cup parsley, chopped sea salt, to taste freshly ground black pepper, to taste
Preheat oven to 375 degrees. Roast beets on nonstick baking sheet 45 to 55 minutes, until tender when pierced. Cool to lukewarm. Using your fingers, rub off skins and dice. In a medium-sized mixing bowl, soak garlic and ginger in rice wine vinegar about 15 minutes. Toss in beets and parsley. Drizzle on oils and gently toss. Season to taste with salt and pepper.
Makes 6 servings.
This recipe is good for hemorrhoids, varicose veins, arthritis and osteoporosis. Proanthocyanidins and anthocyanidins in berries strengthen vein and collagen structure. All berries— especially blueberries—have an exceptionally high antioxidant content. Pectin in apples and pears supply additional support.
1/2 cup whole plain yogurt or whole sour cream
1 tablespoon honey
1 tablespoon lemon juice
1 tablespoon fresh minced mint leaves
1 teaspoon grated ginger
1 pint basket blueberries, rinsed and drained
1 pint basket strawberries, rinsed and drained
1 pint basket raspberries, rinsed and drained
1 pint basket blackberries, rinsed and drained
2 green apples, unpeeled, seeded and diced
2 ripe pears, seeded and diced
In a medium mixing bowl, mix yogurt, honey, lemon juice, mint leaves and ginger. Gently toss in fruits.
Makes 4 to 6 servings.
A Waldorf-style salad with an Asian touch that promotes gall bladder health and gallstone softening. Also good for AIDS and for gentle detoxification. Apples and daikon radishes help dissolve and flush out gallstones. Parsley is detoxifying.
1 garlic clove, minced
1 teaspoon grated fresh ginger
1/4 cup seasoned rice wine vinegar
2 tablespoons apple juice
2 teaspoons honey
4 tablespoons sour cream
1 tablespoon expeller-pressed
extra-virgin olive oil
In a large salad bowl, blend all dressing ingredients.
6 to 8 Chinese red dates, chopped (use 1/4 cup raisins if dates are unavailable)
3 to 4 green organic apples, seeded
4-inch piece daikon radish, peeled and diced small
2 carrots, peeled and grated
1/4 cup parsley, minced
1/4 cup almonds
1 cup loosely packed shredded green cabbage
1 cup loosely packed shredded red cabbage
In the salad bowl with dressing, mix dates or raisins, apples, daikon, carrots, parsley and almonds together. Toss salad with dressing.
Arrange a bed of cabbage on plates. Scoop the salad on top and serve.
Makes 4 servings.
This stew is a nutritious, digestible, immune-building substantial meal for people with weak immune systems or those with cancer, HIV or AIDS. Barley boosts immunity and helps reduce swelling. Mushrooms are known to boost immunity.
3 quarts Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth
1 1/2 cups barley
pinch sea salt
1 cup dried shiitake mushrooms
1 large dried reishi mushroom
1/2 cup poria mushrooms
1 large yellow onion, sliced
5 medium carrots, chopped
5 large stalks celery, chopped
5 cloves garlic, minced
large bunch parsley, minced
2 cups green kale, shredded
1 tablespoon soy sauce sea salt, to taste
freshly ground black pepper, to taste
1 teaspoon expeller-pressed toasted sesame oil
In a large, heavy nonaluminum soup pot, over medium-low heat, add stock or broth, barley and salt. Simmer about 1 hour. Add mushrooms, onion, carrots, celery, garlic and parsley and simmer 25 minutes. Add kale, soy sauce, salt, pepper, sesame oil and simmer 10 more minutes.
Makes 8 servings.
1 ounce mung beans
1 ounce small Chinese red beans
1ounce pearl barley
8 cups water
2 cups Immune Broth, page 359, 3 tablespoons honey or Veggie Detox Broth, page 345, or use organic store-bought broth
3 tablespoons honey
Soak dry ingredients in 3 cups water for 1 1/2 hours. Rinse and drain. In a medium pot over low heat combine beans, barley, broth and honey and simmer for one hour.
Makes 4 to 6 servings.
This is a substantial, nourishing meal that is rich in phytonutrients and antioxidants to boost your immune system and fight disease.
1 box firm-style tofu, drained and cubed
2 tablespoons expeller-pressed extra-virgin olive oil
1 1/2-inch piece ginger, finely minced
6 or more garlic cloves, peeled and finely minced
1 teaspoon red chili flakes
1 medium yellow onion, peeled and sliced
3 carrots, peeled and sliced thin 12 to 20 shiitake mushrooms, soaked and sliced
3 to 4 cups kale, collard greens, chard or green cabbage, chopped
3 tablespoons soy sauce
2 tablespoons rice wine
In a large wok or sauté pan, over medium-high heat, heat olive oil. When hot add tofu, ginger, garlic and chili flakes and stir-fry 1 to 2 minutes, until golden. Add carrots, onions and shiitake mushrooms and continue stir-frying another 3 to 5 minutes. Add the greens, reduce heat to medium-low, cover and cook for 5 minutes, until greens are wilted. Remove cover, increase heat to high, add soy sauce and rice wine and stir-fry for 1 minute. Serve with rice.
Makes 6 servings.
These broths have immune-enhancing and -regulating ingredients and are excellent for the treatment of autoimmune conditions. They can also be used for frequent colds, cancer, AIDS and degenerative diseases. Some ingredients also have antiaging properties. Either can be used as a delicious clear broth or as a stock base for recipes. The first is strongly flavored with mushrooms and the second is lighter and more suitable for use in recipes that call for a lighter flavor.
3 pounds chicken bones or pieces (backs, wings, neck) orone whole chicken, skin removed and discarded
3 quarts water 1 or 2 large onions, with skin, quartered or coarsely chopped
3 large carrots, unpeeled, coarsely chopped
5 large stalks celery, coarsely chopped
small bunch parsley, whole
2 garlic cloves, unpeeled, coarsely Chopped
one 3-inch piece of fresh ginseng root, crushed (or substitute powdered, about 1 teaspoon)
three 4-inch slices of Huang Qi (Astragalus), crushed (or substitute powdered, about 2 teaspoons)
three 3-inch slices of Huang Yao Zi (Dioscorea tuber)
1 whole large reishi mushroom
1 cup dried shiitake mushrooms
1 teaspoon sea salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
In a large, heavy nonaluminum soup pot, over medium-low heat, cover all ingredients with water. Bring to a boil, reduce heat, and simmer 30 minutes. Lift the chicken from the broth and remove all meat. Reserve meat and return bones to pot. Continue simmering, partially covered, for 2 hours. Strain well, pressing with a fork to extract essences. Shiitake may be saved for another use. Discard other ingredients. Makes about 2 1/2 quarts.
3 pounds chicken bones or pieces (backs, wings, neck) orone whole chicken, skin removed and discarded
3 quarts water
1 or 2 large onions, with skin, quartered or coarsely chopped
3 large carrots, unpeeled, coarsely chopped
5 large stalks celery, coarsely Chopped
2 garlic cloves, unpeeled, coarsely chopped
1 small turnip, unpeeled, quartered
10 dried lily flowers
1/4 cup dried lily seeds
3-inch piece Ren Shen (ginseng root)
1 teaspoon sea salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
In a large, heavy nonaluminum soup pot, over medium-low heat, cover all ingredients with water. Bring to a boil, reduce heat, and simmer 30 minutes. Lift the chicken from the broth and remove all meat. Reserve meat and return bones to pot. Continue simmering, partially covered, for 2 hours. Strain well, pressing with a fork to extract essences. Discard ingredients.
Makes about 2 1/2 quarts.
Almond Soup is a traditional Chinese recipe that is delicious and soothing for those suffering from AIDS. It is also helpful for those with asthma and constipation.
8 cups water
3 cups fresh raw almonds
8 cups rice milk
1 teaspoon vanilla
3 tablespoons cornstarch, well dissolved in 1/4 cup water
2 tablespoons Chinese red dates, finely diced
2 teaspoons lemon peel, finely slivered
1 teaspoon cinnamon
Preheat oven to 250 degrees.
In a medium-sized pot, over high heat, bring the water to a boil and add almonds. Remove from heat and let sit uncovered until cool. Drain and discard water. Using your fingers, rub the skins off the almonds and dry on a paper towel. Spread almonds on a nonstick baking sheet and bake for 5 to 6 minutes. Stir several times while cooking. Make sure the almonds do not brown. Cool for 5 to 10 minutes. In a food processor, or using a mortar and pestle, grind almonds to a fine powder.
In a medium-sized soup pot, over medium heat, heat rice milk to a simmer. Add the almond powder and whisk until smooth. Add vanilla, salt and cornstarch water and mix well. Continue whisking a few more minutes until thickened.
Serve hot or chilled, garnished with the dates, apricots, lemon peel and cinnamon.
Makes 6 servings.
Recipes for Women's Health
A sweet rice congee for women that is nourishing, digestible
and soothing. Good for PMS, menopause and menstrual
problems such as abdominal cramps, bloating, backache,
headache, tension, irritability, low energy and mood swings.
six 3-inch pieces Dang Qui
six 3-inch slices Huang Yao Zi (Astragalus)
six 3-inch slices Huang Qi (Dioscorea tuber)
four 3-inch cinnamon sticks 1 cup red Chinese dates, chopped
four 3-inch cinnamon sticks
3-inch piece ginger, sliced
12 cardamom pods, crushed
4 cups water
5 cups rice or soy milk
1 cup white or brown rice
1 cup red Chinese dates, chopped
1 tablespoon dried and grated tangerine peel (or zest)
grated cinnamon (optional)
borage flowers (optional)
In a large, heavy nonaluminum soup pot on high heat, bring all ingredients to a boil. Reduce heat and simmer about 2 1/2 hours, stirring every half hour—or simmer 6 hours if using a crockpot.
Serve hot or cold, garnished with cinnamon powder and borage flowers if desired.
Makes 8 servings.
This is a beautiful and colorful salad made with ingredients that contain properties that promote women's health. Lettuce has sedative properties, and dark greens are rich in calcium. Beets and carrots balance female sex hormones. Asparagus Clears Heat, corrects constipation, promotes blood circulation and is highly diuretic. Jerusalem artichokes balance insulin levels. Seaweed has iodine and minerals for thyroid health. Sesame seeds Tonify Yin, are antiaging and reduce graying of hair.
1 cake firm-style tofu, cut in 1/2-inch strips
1/4 cup soy sauce
1 tablespoon expeller-pressed toasted sesame oil
4 asparagus spears
4 cups total of a combination of romaine, kale, spinach and radicchio leaves, well washed, dried and torn into bite-sized pieces
1/2 cup grated beets
1/2 cup grated carrots
1/2 cup grated Jerusalem artichoke (or daikon radish or jicama)
1 minced garlic clove
1/4 cup rice wine vinegar
1/3 cup expeller-pressed extravirgin olive oil
1 tablespoon soy sauce
1 teaspoon expeller-pressed toasted sesame oil
1/4 teaspoon chili oil or flakes
1 minced garlic clove 1/4 cup rice wine vinegar 1/3 cup expeller-pressed extra-virgin olive oil
1 tablespoon soy sauce
1 teaspoon expeller-pressed toasted sesame oil
1/4 teaspoon chili oil or flakes
1 sheet nori seaweed
1/4 cup minced parsley
1/4 cup minced cilantro
1 tablespoon black sesame seeds
Preheat oven to 350 degrees.
In a medium-sized bowl, marinate tofu in soy sauce and sesame oil for at least 15 minutes. Place on a nonstick baking pan or oiled pan and bake 15 minutes.
Blanch asparagus in boiling water for 1 minute only. Drain and reserve. In a small bowl, mix garlic, vinegar and soy sauce. Blend in olive oil, sesame oil, and chili oil or flakes.
Arrange torn greens on a large serving platter or on individual plates. Place separate mounds of beets (red), carrots (orange) and Jerusalem artichoke (white) on top. Alternate tofu strips and asparagus spears in a wheel around each salad. Sprinkle with parsley and cilantro.
Holding nori with tongs, pass over flame or electric burner for a few seconds to toast. Crumble toasted nori. Drizzle salad with dressing and garnish with nori and sesame seeds.
Makes 2 large or 4 small salads.
A spicy Chinese eggplant stir-fry dish. Promotes circulation,
treats Blood stagnation, eases menstrual cramps,
detoxifies liver.
3 tablespoons expeller-pressed, extra-virgin olive oil
2 cups diced eggplant
1 small yellow onion, peeled and sliced
2 small leeks, cleaned and sliced
6 garlic cloves, peeled and minced
3-inch piece ginger, peeled and minced
1/4 teaspoon red pepper flakes
1/2 teaspoon turmeric
1 tablespoon soy sauce
1 tablespoon cornstarch, well dissolved in 1 cup of Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth
1 tablespoon chopped cilantro
In a wok or large sauté pan over high heat, heat oil until hot. Add eggplant, onion, leeks garlic, ginger, red pepper flakes and turmeric and stir-fry about 4 minutes. Reduce heat to medium, add soy sauce and cornstarch and simmer another 5 minutes. Garnish with cilantro. Serve with rice.
Makes 4 servings.
A hearty barley, seaweed and greens soup that has a very high
absorbable calcium content along with other valuable nutrients
and properties. Good for osteoporosis and to promote
strong bones.
2 cups barley
8 cups water
3 to 4 pounds skinless chicken
parts with bones or carcasses
3 1/2 quarts water
1 yellow onion, unpeeled, quartered
10 garlic cloves, unpeeled, crushed
2 dried bay leaves
1/4 cup rice wine vinegar or apple cider vinegar
2 dried cloud ear mushrooms
3 cups loosely packed, stemmed, chopped kale
3 sheets nori seaweed (or any other seaweed), crumbled
2 tablespoons soy sauce
1/4 teaspoon freshly ground black Pepper
In a medium bowl, soak the barley in 8 cups water for 8 hours or overnight. Drain and discard water.
In a large, heavy nonaluminum soup pot on high heat bring chicken, water, onion, garlic, bay leaf and vinegar to a boil. Skim foam from the stock the first few minutes, then reduce heat to simmer and cook 1 1/2 to 2 hours, uncovered. Strain stock and discard the stock ingredients. Rinse and wipe pot and return stock to it and place back on low heat to simmer. You may choose to skim some of the fat off the top. Calcium must be eaten with fat to be absorbed, so do not skim all fat. Add barley and cloud ear mushrooms into the simmering stock and cook about 1 1/2 hours. Remove the cloud ears and slice them, discarding the woody stems. Return the sliced mushrooms to the pot. Add the kale, seaweed, soy sauce and pepper and simmer 15 minutes more.
Makes 6 to 8 servings.
Recipes Based on Coach Ma's Philosophy of Using Chinese Herbs' Energetic Properties to Enhance Athletic Performance
Enhances athletic performance, builds strength and endurance
1 small whole chicken
1 tablespoon Dong Chong Xia Cao (Cordyceps)
1 ounce Huang Qi (Astragalus)
1 teaspoon Ren Shen (ginseng)
1 teaspoon crushed Lu Rong (Deer Velvet Antler)
1 tablespoon grated ginger
3 stalks green onion
1 teaspoon salt
1/2 teaspoon pepper
8 cups water
Completely skin the chicken. Stuff Cordyceps and Astragalus into the cavity of the chicken and close with poultry pins.
In a large, heavy nonaluminum soup pot on high heat bring chicken, ginseng, Deer Velvet Antler, ginger, onion, salt and pepper to a boil. Skim foam from the stock the first few minutes, then reduce heat to simmer and cook 1 hour, uncovered. Remove chicken from the pot, cool, shred meat and reserve. Strain stock and discard the stock ingredients. Return chicken meat to the broth. Serve hot.
Makes 6 servings.
Enhances athletic performance, builds strength and endurance.
2 ounces Chinese yam
2 ounces pearl barley
1 ounce poria mushroom
4 cups water
3 tablespoons honey
2 tablespoons kudzu starch
1 tablespoon bee pollen
1 tablespoon lycium fruit
1/2 teaspoon American ginseng powder
In a large pot, soak Chinese yam, pearl barley and poria mushroom in 4 cups water overnight. In the same pot, over medium heat, cook for 40 minutes. Let cool. Blend in batches until pureed. Return pureed mixture to the same pot and cook over medium heat until it begins to boil. Stir in honey, kudzu starch, bee pollen, lycium fruit and ginseng powder until the mixture begins to gel. Remove from heat and divide into 6 pudding cups. Let cool to room temperature, then refrigerate for at least 2 hours. Serve cold.
Makes 6 servings.
1/4 cup lotus powder (To make lotus powder grind lotus seeds in a food mill or coffee grinder)
1 1/2 cups whole-wheat flour
1/2 cup Huang Yao Zi (Dioscorea tuber) powder
1/4 cup poria mushroom powder
1 cup oat or bran flour
4 tablespoons grated ginger
2 TEASPOONS CINNAMON
1/4 teaspoon powdered cloves
2 teaspoons baking powder
1 teaspoon sea salt
3/4 cup apple or orange juice
1/2 cup molasses
1/2 cup honey
4 eggs, separated
Preheat oven to 350 degrees. Grease a bread tin.
In a large mixing bowl, mix all dry ingredients until thoroughly blended.
In a medium bowl, mix orange juice, molasses, honey and egg yolks. In a small bowl, using electric beater, beat egg whites until stiff. Fold orange juice and honey mixture into dry mixture until blended. Gently fold in egg whites.
Pour into bread tin. Bake for 40 to 50 minutes, until knife comes out clean.
Makes 8 servings.
1 1/2 cups whole-wheat flour
1 cup fine cornmeal
1 cup lotus powder
1 teaspoon baking powder
2 ripe bananas
1 egg
one 8-ounce can pineapple chunks
1 1/2 cups coconut milk
1 1/4 cup chopped red dates or raisins (or a combination of the two)
1 cup fresh grated coconut (or dry shredded)
Preheat oven to 350 degrees. Grease a bread tin.
In a large mixing bowl, mix dry ingredients. Puree banana and egg in a blender and add to dry mixture along with pineapple, coconut milk and dates or raisins. Stir in coconut.
Bake for 50 to 60 minutes until a knife inserted comes out clean.
Makes 8 servings.
Keep a bag of Honey Pecan Sweets in the freezer to use as a garnish on salads, serve with cocktails, bake into cookies or to eat when out on a long hike or bike ride.
1/2 cup water
1 teaspoon expeller-pressed extravirgin olive oil
2 star anise seed pods, broken
1 small piece of whole cinnamon bark, about 1 tablespoon
2-inch piece of vanilla pod
1/2 cup evaporated cane juice crystals (sugar)
1/2 cup honey
1 pound fresh whole raw pecans
Preheat oven to 350 degrees.
In a small bowl, place water, olive oil, star anise seed pods, cinnamon and vanilla pod in a warm place for an hour.
Heat a large, heavy saucepan over medium-high heat. Add the spice mixture.
Add sugar and honey and stir briskly, allowing mixture to reach a boil. Boil 1 minute, stirring constantly. Add pecans to the very hot syrup and stir constantly, 5 to 9 minutes—depending on atmospheric conditions—until the water evaporates. Listen for a rustling dry sound.
Arrange nuts, with space in between, on nonstick baking sheets. Roast nuts about 10 minutes. Set timer and watch carefully—do not let brown or burn. Remove and spread apart on a platter and cool. Store in an airtight container.
Makes about 1 1/4 pounds.
Omega-3 Cold Noodle Salad
The dressing on this popular pan-Asian dish is an easy way to incorporate the omega-3-rich oils into your meals. Lecithin-rich soybeans reduce cholesterol and saturated fats in the body, and the vitamin C and antioxidants in the vegetables contribute to the healthy properties of this recipe. Good for heart health, immune boosting and antiaging.
3 garlic cloves, minced
1-inch piece ginger, minced
1/4 teaspoon red pepper flakes
1/2 teaspoon sea salt
1/4 cup seasoned rice wine vinegar
2 tablespoons soy sauce
3 tablespoons flaxseed oil
1 tablespoon expeller-pressed toasted sesame oil
1 package thin or thick rice noodles, or high-protein pasta
1 1/2 cups separated broccoli flowerets
3 carrots, peeled and thinly sliced
1 large bunch scallions, slivered
3 stalks celery, thinly sliced
1 red bell pepper, seeded and Slivered
1 green bell pepper, seeded and slivered
1/4 cup cilantro leaves, loosely packed, lightly chopped
1 cup roasted soybeans
1 sheet nori seaweed, cut into slivers with scissors
leftover cold chicken or fish, cut into bite-sized pieces (optional)
In a small bowl, mix together all dressing ingredients except the oils. Drizzle in oils while whisking to emulsify.
Prepare rice noodles or pasta according to package directions. You want the noodles/pasta to be al dente, so do not overcook. Rinse under cold water and drain.
Bring a medium-sized saucepan of water to a boil and add broccoli and carrots to blanch for 2 minutes. Drain and rinse with cold water to stop the cooking.
In a large salad bowl mix cold noodles, broccoli, carrots, scallions, celery, red and green bell peppers, cilantro, soybeans and seaweed. Pour dressing over the salad and gently mix. Cold cooked chicken or fish may be added to the salad if desired.
Makes 6 to 8 servings.
A classic thickened Chinese soup with the super antiaging
properties of several mushrooms, seaweed, ginseng,
Astragalus and Deer Velvet Antler.
3 pounds chicken parts (back, neck and wings) orone small whole chicken
12 cups water
1/2 cup onion, unpeeled and coarsely chopped
1 unpeeled carrot, coarsely chopped
1 stalk celery, coarsely chopped
12 dried shiitake mushrooms
12 dried cloud ear mushrooms
1 large piece wakame seaweed, broken into bits
1 gram sliced Deer Velvet Antler
3-inch piece Ren Shen (ginseng), broken
four 4-inch slices dried Huang Qi (Astragalus root)
3-inch piece ginger, sliced
6 large garlic cloves, unpeeled and crushed
1 teaspoon sea salt
2 teaspoons peppercorns
2 dried red chilis, broken into bits
1/2 cup rice wine vinegar
1 carrot, peeled and grated
1 bunch scallions, slivered
4-inch piece daikon radish, slivered
1 cup bean sprouts
2 sheets nori seaweed, slivered with scissors (or torn)
1 teaspoon expeller-pressed toasted sesame oil
1 teaspoon chili oil
2 tablespoons soy sauce
1 tablespoon cornstarch, well dissolved in 1/4 cup warm water
3 beaten eggs
1/2 cup cilantro leaves
Shredded cooked chicken meat (optional)
In a large, heavy nonaluminum soup pot, bring stock ingredients to a boil, then reduce heat. Skim foam the first 10 minutes of cooking. Simmer for 1 1/2 hours. Strain stock, pressing though sieve to extract essences. Remove shiitake, cloud ear and wakame and sliver mushrooms into strips, discarding any tough bits and replace them into stock.
Rinse and wipe pot. To the pot add the stock, carrot, scallions, daikon radish, bean sprouts, spinach leaves and nori and simmer on low heat for 5 minutes.
Add sesame oil, chili oil, soy sauce and cornstarch in water. Add eggs by whisking into soup quickly to break into threads. Cook 2 minutes more. Add cilantro and serve. Shredded cooked chicken meat can also be added if desired.
Makes 8 servings.
This traditional Chinese recipe has the healthful qualities of the good oils in fish along with heart-healthy, cell-renewing vegetables, mushrooms and Chinese dates. It is good for heart health and antiaging.
12 dried shiitake or black mushrooms
8 to 10 dried Chinese red dates
2 1/2 to 3 pounds cold-water fish such as tuna, halibut, snapper or swordfish
4 tablespoons white flour or fine Cornmeal
4-inch piece of the thick part of a daikon radish, peeled and sliced into half moons
3 garlic cloves, minced
2-inch piece of ginger, peeled and sliced thin
1/2 teaspoon dried and grated orange or tangerine peel (or zest)
1/2 bunch scallions, cleaned and slivered
1 1/2 cups Immune Broth, page 359, or Veggie Detox Broth, page 345, or use organic store-bought broth, with 1 tablespoon welldissolved cornstarch
3 tablespoons rice wine or sherry
2 tablespoons soy sauce
1 teaspoon expeller-pressed toasted sesame oil
1/4 teaspoon red pepper flakes
3 to 4 tablespoons expellerpressed extra-virgin olive oil or peanut oil
1/4 cup cilantro, loosely packed, lightly chopped
In a small bowl, soak shiitake mushrooms in 1/2 cup water for 20 minutes, drain, slice and reserve. Discard tough stems. In another bowl, soak red dates in 1/2 cup water for 20 minutes, drain and reserve.
Dust fish pieces lightly with flour or very fine cornmeal.
In a medium-sized bowl, combine mushrooms, dates, daikon radish, garlic, ginger, tangerine peel, scallions, broth and cornstarch mixture, rice wine, soy sauce, sesame oil and red pepper flakes and let soak while you brown the fish.
In wok or large sauté pan, over medium-high heat, heat olive oil until just hot. Fry fish one minute on each side to lightly brown, turning carefully. Reduce heat to medium. Pour off oil, leaving about 1 tablespoon. Pour broth mixture over the fish. Turn heat to high and bring back to a boil. Reduce heat to simmer and cook, covered, 10 to 12 minutes more for whole fish, 6 to 8 minutes more for steaks. Remove lid during last few minutes of cooking.
Remove fish carefully to a platter. Pour sauce—which can be reduced a few minutes more to thicken if desired—over fish. Garnish with cilantro.
Makes 6 servings.