FOOD MEDICINE
real food recipes with a food as medicine philosophy.
NEW YEAR, NEW SOUP!
This mixed lentil stew will nourish and warm you from the inside while the weather is cold outside.
MIXED LENTIL STEW
In the New Year, when the holidays have come and gone leaving us eager to cleanse, I say, just wait a bit, get cooking some soup! According to Traditional Chinese Medicine (TCM), winter is the time to nourish and clean up, not clean out. It is a time to slow down and nest, and while my skis and bike are calling me, I have to remind myself that the body works in mysterious ways and will thank you by working more efficiently if you throw down and snuggle in for a little extra time.
The water element takes the helm during the winter months, and can be nourished by taking some time to hydrate deeply as moisture is pulled out of the air with dropping temperatures. Easy to digest teas and soup can support and aid the kidneys and bladder in their ability to rehydrate the body and filtrate the blood. Because the kidneys are our foundation, it is important to allow them some time for restful nourishment. Slow cooked soups are some of the best ways to prepare the body for cleaning out come spring. I like to start the year off with this spiced up lentil stew using 3 types of lentils - black, green and red. This took less than an hour to prepare and requires few ingredients. Saving time in the kitchen means more time to cozy up under some blankets.
INGREDIENTS
2 cups mixed lentils, soaked for 1 hour, drained,
4-6 cups broth
2 teaspoons coconut oil
3/4 of a white or red onion
1 cup chopped tomatoes
1 green chile, seeds removed, chopped
4 garlic cloves, chopped
1 knob of ginger, chopped
1 teaspoon cumin
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1/2 teaspoon ground cardamom
1/4 teaspoon ground cinnamon
1/2 teaspoon salt
pinch of pepper
1-2 cups coconut milk
Garnish with chopped mint, cilantro and lime
PREPARATION
Heat oil in a pan add garlic, onion and ginger, stirring until fragrant, about 1 minute. Add chile and mix until combined. Add cumin, coriander, turmeric, cinnamon, cardamom, salt and pepper, stirring to combine. Stir in lentils. Add tomatoes and stock, bring to a boil, then turn to simmer, covering for 20 minutes or until lentils are al dente. Finish with 1-2 cups of full fat coconut milk.
Season with salt and pepper and garnish with cilantro, mint and lime.
Enjoy!
MADRAS CURRY DAAL
An easy curry that everyone will think you spent hours preparing.
Daal is the simplest, easiest indian dish to make and it is ready in less then 30 minutes. This nourishing dish can be transformed many different ways but on it's own, dressed up with some savory and sweet additions, it is my favorite winter lunch.
INGREDIENTS:
2 cups butternut squash or pumpkin
1 cup coconut milk
1 1/2 cup red lentils
1/2 cup cilantro for garnish
1/2 onion
1 -1 1/2tablespoons madras curry powder
10-12 cherry tomatos
1 clove garlic
lime
salt
pepper
1 tablespoon olive or coconut oil
optional toppings: avocado, pumpkin seeds, dried cranberries, coconut yogurt, red pepper flakes
PREPARATION:
In a pot, add butternut squash or pumpkin, onion, cherry tomatoes, a clove of garlic and a teaspon salt to 1 tablespoon of olive or coconut oil and sauté until fragrant. To this, add 1 1/2 tablespoons madras curry powder and coat the veggies and then add in 1 cup of red lentils, cover with about 6-10 cups of water or broth and simmer until squash is tender. Puree. Taste. At this point, add in another 1/2 cup of red lentils and more seasoning if needed and a cup of coconut milk. Let simmer for 10-15 minutes until Daal is tender. Great on its own or over quinoa with added vegetables or optional toppings listed above. Serve with garnish of cilantro and lime wedges.
SHOPPING LIST
butternut squash or pumpkin, coconut milk, red lentils, cilantro for garnish, onion , madras curry powder, cherry tomatoes , garlic, lime, olive or coconut oil
optional toppings: avocado, pumpkin seeds, dried cranberries, coconut yogurt, red pepper flakes
SHOP HERE for DRY GOODS:
When The Healer Needs Healing: Bone Broth To The Rescue
Practitioners are not always the best patients, but when you take the time to prepare your food and drink your medicine, good things happen for all to see.
Two separate trips to Nicaragua and Mexico last month left my gut bacteria a little overwhelmed and after returning home with constant pain after eating and other "TMI" digestive complaints I settled in for a day of rest and bone broth prep.
I checked my freezer for veggie scraps and bones purchased from a farm in Pennsylvania that is certified humane. While I like to keep my diet plant-based as much as possible, my Chinese medicine roots have taught me to REALLY listen to my body. I needed broth that was slow cooked with roots, herbs and stems, plenty of garlic and ginger to soothe and a touch of apple cider vinegar and cayenne to finish.
I simmered the ingredients for 12 hours and then moved them to the crock pot overnight. I am thankful for the ability to have the time to open up my kitchen medicine cabinets allowing food to become the real medicine when I am not at my best. Practitioners are not always the best patients, but when you take the time to prepare your food and drink your medicine, good things happen for all to see.
Bone broth has become the new green juice and when the seasonal shift or cultural transition have left you feeling acidic and inflamed, the nourishment here will not fail you. I have spent two days drinking this golden elixir adding in bits of carrots and potatoes from the the pot. One more day and I will be totally back on track. Healing is rarely successful when you go for the quick fix. Taking the time to be active in your process is a true gift.
BASIC BONE BROTH
3-5 lbs chicken bones
veggie scraps
2 celery stalks
1 hard onion, cut in half
1/2 bulb of garlic, cloves crushed
1 finger of ginger
1 large carrot
1-2 potatoes
2 teaspoons sea salt
1/2 teaspoon pepper
1 small turmeric root or 1/2 teaspoon turmeric
apple cider vinegar
cayenne
PREPARATION
Place all ingredients into a large stock pot. Cover with water by 2-3 inches. Bring to a boil, then turn to simmer and cover. Let the stock go for as many hours as you can, ideally 6-12. You can also make the entire stock in a crock pot. I like to move the stock and ingredients to a slow cooker after it has been on the stove for a while to cook overnight. This is ideal to get the most nutritional benefit out of your broth.
Add a teaspoon of apple cider vinegar and a pinch of cayenne to each cup. Drink it down and feel better!
SHOPPING LIST:
chicken bones, veggie scraps, celery stalks, onion, bulb of garlic, ginger, carrot, potatoes, turmeric root or 1/2 teaspoon turmeric, apple cider vinegar, cayenne