Crushed Zucchini

Slightly adapted from Ottolenghi Simple

Crushed Zucchini

3 large zucchini

4 tbsp Ghee

6 cloves of garlic with skins

2 tsp of dried herbs (opt: parsley, mint, dill, thyme)

2 tbsp chopped mint

1 tbsp of chopped dill

1 tbsp of parsley

1 tbsp of lemon juice

1 cup of toasted almonds, chopped

  1. Preheat oven to 425

  2. Place zucchini in a bowl with dried herbs and melted ghee, salt and black pepper. Mix and transfer to a medium baking dish; the zucchini should form a single layer, cut side up and sitting slightly overlapping. Bake for 15 minutes, add garlic cloves and bake for another 15 minutes until zucchini softens and is golden brown. Set in colander and press zucchini a bit to release some of their liquids. Let cool.

  3. Transfer contents to mixing bowl and squeeze garlic cloves out of their skin. Mash everything together with a fork- Stir in herbs and lemon juice and serve.

  4. Sprinkle toasted nuts on top

Blood Building Muffins

Muffins for supporting blood deficiency and reducing stress and anxiety

 Ingredients:

1/2 cup Teff Flour-

3 pitted dates chopped

1 cup Almond Flour

3 Organic Eggs

¼ cup Goji Berries Chopped

¼ cup Walnuts chopped

1 TBS Molasses

1 TBS Chia Seeds

½ cup Oats

2 TBS Almond Butter

3 TBS coconut oil

½ tsp baking soda

½ tsp salt

Optional: add fresh ginger for more warmth and spleen support if patient is having digestive issues  

3. Beat 3 eggs until yolks fully integrate with whites. Add 1 TBS of molasses, 2 TBS of raw local honey and 2 TBS of almond butter. Mix well. Chop 3 dates fine, and ½ cup of raw walnuts to your size preference. Add all dry ingredients (except walnuts) to wet ingredients, mix well. Place batter in lightly buttered muffin tin or muffin cups.  Sprinkle walnuts on top and bake at 350 for 14 minutes. Insert toothpick in muffin to see if it comes out clean. If not, bake for 2-3 more minutes before removing from oven. Remove muffins from tin, allowing them to cool. Optional to enjoy with organic butter or ghee.

 

TCM Dietary Therapy Information

Gou Qi Zi (Goji Berry) Supports Blood and Yin Deficiency, tonify liver and kidney (sweet and neutral)

Da Zao: Nourish Blood and calm the spirit, tonify spleen qi (sweet and neutral)

Molasses: Nourish blood (sweet,warm)

Teff Flour: Blood Building

Eggs: Nourish Yin and Blood (sweet and neutral)

Chia Seeds: Nourish Yin, support spleens digestive function

These muffins work synergistically to nourish and build blood in the body. They assist in nourishing yin and calming the spirit. The sweetness of the muffins nourish the spleen, support deficiency and nutritional density support blood building. The muffins strengthen qi and blood, improve spleen function as well as supporting liver, heart blood. When yin and blood are nourished and the body is not deficient of blood the patient should experience restful night sleep, healthy joint function, reduced stress and balanced energy in the body.

SSX of Blood Deficiency: Fatigue, pallor, constipation, anxiety, dry skin, palpitations, dizziness.

Breakfast Hash

I think its important to know how to cook without following a recipe step by step. Recipes can be restricting and also intimidating. A hash is a great place to get your creative juices flowing without much risk. Breakfast hash is EXTREMELY versatile and difficult to mess up. As always, if you’re stuck, shoot me an email and I’ll be happy to help you along. I’ve left you some flavor combinations below but don’t let me hold you back.

Hash Basics

  • Bring butter, ghee or animal fat to medium heat in your favorite skillet

  • Toss in hearty veggies like: potatoes, parsnips or beets + additional spices

  • Cook on low heat covered for five minutes

  • Add your choice of onions/shallots/fennel/spices and stir in a couple splashes of liquid to keep veggies from sticking (I like to use bone broth or vinegar like red wine, apple cider or balsamic). This allows your harder veggies to soak up these yummy flavor as they soften. its important to not cook potatoes too quickly otherwise the outside will burn and inside will still be hard. Also vinegar will give your veggies a delicious glaze.

  • Once softened, add in your more delicate veggies like; cauliflower, broccolini, cabbage cook on medium/high until golden brown. (I like to add a few (or more than a few) cloves of minced garlic towards the end to avoid burning. Getting your potatoes crispy and your veggies golden brown is key. Otherwise you got a veggie mush on your hands which is no fun.

  • Add in any additional greens to cook gently for one minute while you add salt and pepper too taste.

  • Toppings: eggs, sausage, goat cheese, smoked meats, tempeh, chimichurri, fermented sauerkraut or kimchi.

Fennel and Spinach

Red Cabbage, dill and smoked whitefish

Sweet Potatoes and Broccolini

Red Onion, Romanesco, purple potatoes

Kale and mushroom

Tempeh, sweet potatoes and chard

Red pepper, potatoes, avocado and spinach

Ginger and Green Onion Tea

This ancient herbal remedy is a wonderfully easy tea to sip on when you begin to feel the onset of a cold or flu. Ginger (sheng jiang) and Green Onion (cong bai). The dosing is flexible but I recommend simmering the ginger prior to the green onions. If you have been sick for a few days, this isn’t the herbal concoction. Its better to consult with an herbalist to receive an appropriate prescription depending on your symptoms and health history.

Benefits

-Warms the lungs and stops cough

-Induces light sweating

-Strengthens Immunity

-Battles onset of cold and flu like symptoms

-Alleviates Vomiting, Nausea, diarrhea and abdominal pain

-Reduces phlegm and mucous

Directions

Add four cups of water to sauce pan and bring to a low simmer. Chop two, one inch chucks of ginger (with skin) and place in saucepan. Allow ginger to simmer for 10-15 minutes. Chop approximately 3/4 of four green onion sprigs leaving out some of the delicate greener tops but keeping the roots! Add to saucepan and let simmer for 5 more minutes. Strain tea and enjoy.