Feed Your Head Recipe edition
What is Chinese Food Therapy? The Chinese call it “shí liáo”, which translates to the concept of using food as a therapeutic tool for health and wellness. The idea behind Chinese Food Therapy (CFT) is that food can heal, nourish, and help overcome various illnesses and health challenges that individuals may face. This traditional practice is deeply rooted in the ancient philosophies of Chinese medicine, which emphasize the balance of yin and yang, the flow of qi (life energy), and the importance of harmony within the body. In this context, food is not merely sustenance but is viewed as a powerful ally in maintaining health and preventing disease. All naturally occurring foods, including a diverse array of fruits, vegetables, meats, herbs, and spices, possess their own unique characteristics or “personalities.” Each food item is believed to have specific properties that can affect the body in different ways. For instance, some foods are considered warming, while others are cooling; some may invigorate the body, while others may calm it. This categorization of foods is based on their taste, color, texture, and the way they interact with the body's systems. In CFT, practitioners often recommend specific foods to address particular health concerns. For example, ginger may be suggested for its warming properties to help with digestive issues or to combat cold symptoms, while green leafy vegetables might be encouraged for their cooling effects and high nutrient content, beneficial for detoxification and overall vitality. The emphasis is on the holistic approach, where food choices are tailored to the individual's constitution, current health status, and even the season, reflecting the belief that what we eat should align with our body’s needs and the environment around us. Moreover, the preparation and cooking methods are also considered important in Chinese Food Therapy. Techniques such as steaming, boiling, or stir-frying can enhance or alter the healing properties of the foods consumed. In this way, CFT encourages a mindful approach to eating, where individuals are not only aware of what they are consuming but also how it is prepared and the effects it may have on their health. Overall, Chinese Food Therapy is a comprehensive system that integrates dietary recommendations with the principles of traditional Chinese medicine, aiming to promote health and well-being through the thoughtful selection and preparation of food. It serves as a reminder of the profound connection between our diet and our health, advocating for a balanced, informed approach to nutrition that recognizes the potential of food as a source of healing and vitality.
Traditional Chinese Medicine (TCM) food therapy, also known as shí liáo, is a holistic approach that emphasizes the importance of diet in promoting health and treating various diseases. This practice is deeply rooted in ancient Chinese philosophy and medicine, which posits that food is not merely a source of sustenance but also a powerful tool for healing. The foundation of TCM food therapy is built upon the belief that consuming the right foods in appropriate quantities can help restore balance and harmony within the body, ultimately leading to improved health and well-being.
How it works
At the core of TCM food therapy is the concept of balancing the body's Yin and Yang. Yin represents qualities such as coolness, darkness, and substance, while Yang embodies warmth, brightness, and energy. An imbalance between these two forces can lead to various health issues, and TCM food therapy seeks to address this by utilizing foods that can either enhance or diminish these qualities. For instance, warming foods may be recommended for individuals with a predominance of Yin, while cooling foods might be suggested for those exhibiting excessive Yang. This intricate balancing act is essential for maintaining optimal health and preventing disease.
In TCM, each food is considered to possess its own unique characteristics, or "personality." These attributes may include temperature (hot, warm, neutral, cool, or cold), flavor (sweet, sour, bitter, spicy, or salty), and the specific organ systems they influence. For example, ginger is often classified as a warming food that can invigorate the digestive system, while cucumber is seen as cooling and hydrating, beneficial for reducing heat in the body. By understanding these qualities, practitioners of TCM food therapy can tailor dietary recommendations to meet the specific needs of an individual.
Furthermore, TCM food therapy takes into account a person's unique constitution and health condition. Each individual has a distinct combination of physical, emotional, and environmental factors that influence their health. Therefore, a thorough assessment by a qualified practitioner is typically conducted to identify a person's constitution, which can be categorized into various types, such as Qi deficiency, blood deficiency, or excess heat. Based on this evaluation, a personalized dietary plan can be developed that aligns with the individual's specific health goals and needs. This personalized approach ensures that the food therapy is not only effective but also sustainable, as it encourages individuals to make informed choices about their diet that resonate with their own bodily requirements.
Recipe time!
Herbal chicken bone broth with Soba noodles
Active Time:
45 mins
Total Time:
4 hrs 50 mins
Servings:
2 servings
Ingredients
8 dried whole shiitake mushrooms (1/2 ounce), rinsed and patted dry
2 tablespoons dried black wood ear mushrooms (about 10 small)
1 (3 1/2-pound) whole chicken, giblets removed
1/4 cup Shaoxing wine
4 scallions (about 2 ounces), root ends removed and scallions chopped
2 small (8-ounce) yellow onions, roughly chopped (about 2 cups)
1 (2-inch) piece fresh ginger, peeled and cut into 1/4-inch slices
4 fresh or dried bay leaves
15 small jujube dates (about 1 3/4 ounces)
1/3 cup dried goji berries
10 pieces sliced astragalus root (about 1/2 ounce)
6 slices whole angelica root (about 3/4 ounce)
1 teaspoon sea salt
Noodle Soup
4 ounces uncooked soba noodles
2 tablespoons chopped scallions
2 teaspoons toasted sesame oil
1/4 cup shredded nori (dried seaweed)
2 tablespoons dried goji berries
Soft-cooked eggs, sautéed leafy greens, roasted shiitake or wood ear mushrooms, and microgreens (optional)
Fine sea salt or soy sauce, to taste
Directions
Make the bone broth:
Combine shiitake and wood ear mushrooms in a small bowl; add warm water to cover. Let soak until plump, about 1 hour. Drain, reserving soaking liquid. Set mushrooms and soaking liquid aside separately.
Place chicken in a large bowl; pour wine over chicken. Place scallions inside cavity of chicken. Set aside.
Combine onions and ginger in a large pot. Place chicken on top; add wine from bowl, bay leaves, mushrooms, and mushroom soaking liquid. Add enough water to cover chicken. Bring to a boil over high. Using a mesh skimmer, skim foam on surface of broth in pot. Reduce heat to medium-low, and simmer, uncovered, 2 hours.
Add jujube dates, goji berries, astragalus root, and angelica root to pot, and stir to submerge in liquid. Cook broth mixture over medium-low, uncovered and undisturbed, until chicken is very tender and broth has reduced by about 2 cups, 45 minutes to 1 hour. Remove from heat.
Remove chicken from pot, and transfer to a cutting board. Let rest until cool enough to handle, about 20 minutes. Remove and discard skin and bones; reserve all meat. Pour remaining broth mixture in pot through a fine wire-mesh strainer into a large heatproof pot, and discard solids. Stir in sea salt. Set bone broth aside.
Restorative Ginger and Turmeric Noodle Soup
Hetty McKinnon
Active Time:
25 mins
Total Time:
30 mins
Servings:
4
Ingredients
1 cup uncooked farro
4 cups vegetable stock
1 (6-ounce) block Greek feta cheese
1/2 cup plus 2 tablespoons extra-virgin olive oil, divided
2 tablespoons chopped fresh mint, plus more for garnish
1 teaspoon lemon zest plus 1 1/2 tablespoons fresh lemon juice (from 1 lemon)
2 teaspoons finely chopped garlic, divided
3/4 teaspoon freshly ground black pepper, divided
1 tablespoon kosher salt
10 ounces shelled green peas (preferably fresh but frozen OK)
6 ounces sugar snap peas, trimmed
6 ounces snow peas, trimmed
1 1/2 teaspoons fine sea salt, divided
8 ounces asparagus, woody stems removed
Directions
Place the farro in a large pot and cover with the vegetable stock. Bring to a boil over high. Cover, reduce heat to medium-low, and cook until the farro is soft yet still chewy, about 25 minutes. If there is any liquid left, drain. Let farro cool.
While farro cooks, place the block of feta in a shallow bowl. Top with 1/2 cup olive oil, chopped mint, lemon zest and juice, 1 teaspoon garlic, and 1/4 teaspoon black pepper. Using the back of a fork, mash the feta into small chunks. Set aside.
Bring a small pot of water and kosher salt to a boil over high. Add the green peas and blanch just until the peas are tender yet still crunchy and bright green, about 1 minute and 30 seconds. Drain immediately and let peas cool under cold running water. (Cooling the peas quickly is important to stop them from overcooking and to keep the vibrant green color.)
Heat a large skillet over high. When skillet is hot, reduce heat to medium and add 1 tablespoon olive oil and remaining 1 teaspoon garlic. Cook until aromatic, about 10 seconds. Add the sugar snap and snow peas. Season with 1/2 teaspoon sea salt and 1/4 teaspoon black pepper and cook, shaking the pan every now and then, until the peas are crisp-tender and bright green, 3 to 4 minutes. (A little bit of charring on the peas is great.) Remove immediately and spread in a single layer to let cool to room temperature. (If left in a pile, they will discolor.)
In the same skillet, heat remaining 1 tablespoon olive oil and add the asparagus. Season with 1/2 teaspoon sea salt and remaining 1/4 teaspoon black pepper and cook until just crisp-tender, 2 to 3 minutes. Remove from pan and spread in a single layer to let cool to room temperature, about 10 minutes.
Toss together farro, peas, asparagus, and remain
ing 1/2 teaspoon sea salt in a bowl. Spoon the feta mixture over the farro mixture and toss to combine. To serve, top with mint.
In traditional Chinese medicine (TCM), food therapy plays a crucial role in maintaining health and preventing illness, and one of the notable ingredients utilized in this therapeutic approach is saffron or safflower wine. This ancient remedy has a rich history and is particularly recognized for its effectiveness in treating blood stagnation, which is often considered a prevalent ailment during the winter months. Chef Gong emphasizes that blood stagnation can lead to various health issues, including discomfort, pain, and a general feeling of malaise, which are exacerbated by the cold, dry conditions typical of winter.
The warming properties of saffron and safflower wine make it an ideal beverage to consume during this chilly season. When ingested, this mulled wine not only helps to warm the body from within but also plays a vital role in promoting healthy blood circulation. Improved circulation is essential for delivering oxygen and nutrients to various organs and tissues, thus enhancing overall vitality and well-being. Additionally, the act of drinking this soothing beverage can have a profound impact on one’s mood. The comforting warmth and aromatic qualities of the wine can lift spirits and provide a sense of relaxation during the often dreary winter days.
Moreover, the preparation of saffron or safflower wine can be a delightful ritual in itself. The process typically involves infusing the wine with various spices and herbs, which not only enhances its flavor but also amplifies its health benefits. Ingredients such as cinnamon, ginger, or star anise may be added, each contributing their unique properties to the blend. This harmonious combination not only creates a delicious drink but also aligns with the holistic principles of TCM, where food and herbs are viewed as powerful tools for maintaining balance and harmony in the body.
In summary, incorporating saffron or safflower wine into one’s winter routine offers multiple advantages. It serves as a natural remedy for blood stagnation, provides warmth and comfort during cold weather, enhances blood circulation, and uplifts the mood. As such, this traditional beverage stands out as a valuable ally in promoting health and well-being throughout the winter season.
TCM-Inspired Mulled Wine
By Zoey Xinyi Gong
Active Time:
15 mins
Total Time:
45 mins
Servings:
6 servings
Ingredients
1 (750-milliliter) bottle dry red wine (such as Merlot, Cabernet Sauvignon, Syrah, Pinot Noir, or Malbec)
2 cups pure cranberry juice or pomegranate juice
1 tablespoon whole cloves
1 tablespoon grated orange zest (from 1 medium orange)
1 teaspoon saffron
3 (2 1/2-inch) cinnamon sticks
4 whole star anise
12 jujube dates (about 1/2 cup)
1/3 cup goji berries (about 1 1/4 ounces)
4 Slices whole angelica root
4 (3-inch) thyme sprigs
2 (4-inch) rosemary sprigs
1 tablespoon dark brown sugar or honey (optional)
Directions
Combine wine, juice, cloves, zest, saffron, cinnamon, star anise, dates, goji berries, angelica root, thyme, and rosemary in a large saucepan. Bring to a boil over medium-high. Reduce heat to low, and cover; simmer, undisturbed, until flavors have melded, about 30 minutes.
Pour mixture through a fine wire-mesh strainer into a large heatproof bowl; discard solids. If desired, stir in brown sugar or honey until combined. Pour mulled wine into a punch bowl or pitcher. Serve warm.
To Make Ahead
Mulled wine can be made up to 2 days ahead; reheat before serving
Note
For a sweeter mulled wine, increase brown sugar to taste
Cambodian Chicken-and-Rice Soup with Shrimp
By Ratha Chao
Num Pang Sandwich Shop co-founder Ratha Chau prepares his own delectable chicken stock and roasts a chicken for this spicy, soothing and restorative chicken-and-rice soup.
Total Time:
40 mins
Yield:
4
Ingredients
One 3-pound rotisserie chicken
1 tablespoon vegetable oil
2 tablespoons minced fresh ginger
2 garlic cloves, minced
4 cups chicken stock or low-sodium broth
1 cup water
3 tablespoons fish sauce
1 teaspoon honey
1 cup cooked jasmine rice
8 shelled and deveined medium shrimp, halved lengthwise (about 1/4 pound)
2 tablespoons fresh lime juice
1/4 cup chopped cilantro
2 tablespoons chopped basil
1 Thai chile, thinly sliced
Lime wedges, for serving
Directions
Cut the chicken into legs, thighs, breasts and wings. Cut each breast crosswise through the bones into 3 pieces. Remove the thigh bones and cut each thigh in half.
In a large saucepan, heat the oil. Add the ginger and garlic and cook over moderate heat until softened, about 3 minutes. Add the stock, water, fish sauce, honey and rice and bring to a boil. Add the chicken pieces and simmer for 5 minutes. Stir in the shrimp and cook just until opaque, about 1 minute. Stir in the lime juice, cilantro, basil and chile and serve right away, passing lime wedges at the table.
May you enjoy these recipes and maybe even have fun enjoying your local Chinatown, or Asian market.
If Vegan remember you can use soy or tofu chicken or simply eliminate the poultry shrimp or meats.
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