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Baked Vegetarian Spring Rolls
Obesity
Ingredients:
1 Package Spring Roll wrappers (frozen)
Olive Oil
5 Garlic cloves, minced
2 Large Onions, finely chopped
4 Carrots, cubed
2 Cups Mushrooms, diced
1/3 Cup bamboo shoots, julienned
½ Cup Water Chestnuts, diced
1/3 Cup Black Fungus, chopped
½ Cup Corn
4 Spring Onions, finely chopped
4 Tbsp low sodium Soy Sauce
2 Tsp Corn Starch
2 Tbsp Sesame Oil
2 Tbsp Honey
¾ Cup Rice Vinegar
1 Clove Garlic
1 Tbsp Fish Sauce
Directions:
1. Soak black fungus for an hour and drain water
2. Heat oil in a pan and put in chopped garlic, onions, carrots and mushrooms. Cook for
about 10 minutes or until soft
3. Add water chestnuts, black fungus, corn and green onions
4. In a separate bowl, whisk together soy sauce, corn starch, 1 Tbsp cold water, sesame oil,
and fresh black pepper. Pour into pan and toss well.
5. Place wrapper on a clean surface and spoon about 1 Tbsp of filling into your wrapper,
brush edges with water, roll the wrapper and pinch ends to close. Brush with olive oil.
6. Bake at 375 degrees for about 15-20 minutes, until brown.
7. Vinegar Sauce: mix rice vinegar, 1 clove minced garlic, fish sauce, honey and 3 Tbsp of
water. Add a few slivers of julienned carrots to finish the sauce.
✨️Actions/Indications/Functions
Clears heat
✨️ Tonifies Qi, blood and yin
✨️ Transforms phlegm
✨️ Improves digestion
✨️Moistens viscera
✨️ Relieves toxicity
✨️ Treats high blood pressure and high cholesterol
Vitality Fish Soup
Fatigue
Ingredients:
1-2 inch piece fresh Ginger, slivered
2 Cloves Garlic, minced
¼ Cup Goji Berries
2 Tbsp Rice wine or white wine
5 Cups water
1 lb white fish (flounder, sole, roughy), boned and cut into 1-2 inch chunks
½ lb bok choy, chopped into ½ inch pieces
2 Green Onions, ends trimmed, white part cut into ¼ inch rounds, green part cut into ½ inch
pieces
2 Tsp Soy Sauce (or ½ tsp Salt)
1 Tsp Dark Sesame Oil
Directions:
1. Combine ginger, garlic, goji berries, wine and water in a large pot
2. Bring to a boil then lower heat and simmer, covered with the lid slightly ajar for 15
minutes
3. Add fish, bok choy and white part of green onions to the soup, stir and simmer for
another 10 minutes
4. Add soy sauce, dark sesame oil and green slices of green onions. Either remove ginger
slices or leave them in to eat
5. Serve immediately
6. You can add rice vinegar, minced garlic or chili oil if desired
Actions/Indications/Functions
✨️Tonify Kidney Qi
✨️Tonify Lungs
✨️Nourishes Liver
Three-Colour Noodle-Seaweed Salad
Qi stagnation, damp accumulation, excess heat/ Skin rashes, acne, high cholesterol, high
blood pressure, soft masses (ovarian cysts, breast lumps, lymph swelling, fibroids), cancer
etc
Ingredients:
1 cup - Dried seaweed, such as shredded fueru wakame
2 - Bundles cellophane (mung bean) noodles
4 - Cloves garlic
1/4 to 1/3 cup - Rice wine vinegar
1/4 cup - Soy sauce
3 tbsp - Dark sesame oil
2 tbsp - Sesame seeds
1 - Medium carrot, cut into matchstick size pieces
2 - Medium size green onions, cut into 1/2 inch lengths, roots and tips cut off
Directions:
1. Cover the seaweed and mung bean noodles with cold water (5 to 7 cups) for 15 minutes,
drain and press the remaining water out.
2. In the meantime, boil about 5 cups of water.
3. Pour the boiling water over the drained noodles and seaweed.
4. Combine garlic, rice vinegar, soy sauce and sesame oil in a bowl.
5. Toast the sesame seeds in a skillet over medium heat until golden brown, stirring frequently,
about 5 minutes. Let cool on a plate.
6. Drain the hot water from the seaweed and noodles, and squeeze out any excess water.
7. Combine the liquid ingredients and the seaweed, noodles, carrots and green onions and toss
well.
8. Sprinkle the toasted sesame seeds for garnish.
Actions/Indications/Functions
✨️• Moves qi
✨️• Drains dampness
✨️•Clears heat
STUFFED MUSHROOMS
Hypertension due to Flaming up of Liver Fire and
Deficiency of Liver and Kidney Yin
Ingredients:
15 (ish) Mushrooms
2 ribs Celery, chopped
2 cloves Garlic, chopped
2 Tbsp Sesame Oil
3 Chinese Red Dates, soaked & chopped
Directions:
1. Heat oven to 375
2. Stem Mushrooms
3. Chop stems and pulse with food processor with all other ingredients until mixed (not over
blended)
4. Stuff mixture in caps
5. Bake, stuffed side up on greased pan for 20 minutes
Actions/Indications/Functions
✨️Tonify whole body qi
✨️Clears heat
✨️Moistens viscera and relieves dryness
✨️ Calm the Heart
Steadying Spinach Egg Drop Soup
Cough, Asthma, Menopause
Ingredients:
2 Tbsp Dried Lily Bulb (Bai He)
5 Cups water, and extra for soaking
2 tbsp powdered Kudzu/Arrowroot/Cornstarch/Other thickener
1 medium sized bunch Spinach (approx. ¾ lb), chopped into 1 inch pieces
1 medium sized Egg
½ large Lemon, juiced
2 tbsp Soy Sauce
1 tsp Dark Sesame Oil
1 tsp Honey (optional)
2 medium sized Green Onions, chopped into ¼ inch pieces, roots and tough tips discarded
Directions:
1. Soak lily bulbs in warm water for about 30 minutes, then drained
2. Combine lily bulbs and 5 cups of water in a medium sized pot and bring to a boil
3. Lower heat and simmer, covered with the lid slightly ajar for about 30 minutes or until
the lily bulb is soft
4. Mix thickener in a small bowl with a little cold water so it dissolves and won’t clump,
and add mixture to the soup and stir
5. Add spinach, stir and cook until the spinach is done (less than 1 minute). Turn off heat
6. In a separate bowl, beat the egg. Stirring rapidly, pour the egg into the soup in a slow and
steady stream, pouring from a height of 8-10 inches. For a prettier result, pour egg
through the tines of a fork.
7. Add lemon juice, soy sauce, sesame oil and honey. Stir and garnish with green onions
Actions/Indications/Functions
✨️Regulate Qi
✨️ Moisten Lungs and intestines
✨️Invigorate blood
✨️ Clear heat
o Calm the spirit
Depression is a complex mental health condition that affects millions of people worldwide. While professional treatment is essential, incorporating nutrient-rich foods into your diet can also play a supportive role in managing symptoms. Smoothies, in particular, are an excellent way to consume a variety of vitamins and minerals that may help improve mood and overall well-being. In this article, we will explore five smoothie recipes that are not only delicious but also packed with ingredients known to support mental health.
Smoothies
1. Blueberry and Spinach Smoothie
Ingredients:
– 1 cup fresh or frozen blueberries
– 1 cup fresh spinach
– 1 banana
– 1 cup almond milk
– 1 tablespoon chia seeds
Blueberries are rich in antioxidants and vitamins that can help reduce inflammation and oxidative stress, both of which are linked to depression. Spinach is a great source of folate, which has been shown to improve mood. Chia seeds add a dose of omega-3 fatty acids, known for their mood-stabilizing properties.
2. Banana and Almond Butter Smoothie
Ingredients:
– 2 ripe bananas
– 2 tablespoons almond butter
– 1 cup Greek yogurt
– 1 tablespoon honey
– 1 cup oat milk
Benefits:
Bananas are high in tryptophan, an amino acid that the body converts into serotonin, a neurotransmitter that helps regulate mood. Almond butter provides healthy fats and protein, while Greek yogurt adds probiotics, which are beneficial for gut health and, by extension, mental health.
3. Avocado and Pineapple Smoothie
Ingredients:
– 1 ripe avocado
– 1 cup fresh pineapple chunks
– 1 cup coconut water
– 1 tablespoon flaxseeds
– A handful of fresh mint leaves
Benefits:
Avocados are rich in healthy fats and folate, both of which are essential for brain health. Pineapple contains bromelain, an enzyme that may help reduce inflammation. Flaxseeds are another excellent source of omega-3 fatty acids, and mint leaves add a refreshing touch while also aiding digestion.
4. Strawberry and Oat Smoothie
Ingredients:
– 1 cup fresh or frozen strawberries
– 1/2 cup rolled oats
– 1 cup low-fat milk
– 1 tablespoon maple syrup
– 1 teaspoon vanilla extract
Benefits:
Strawberries are packed with vitamin C and antioxidants, which can help reduce stress and improve mood. Oats are a good source of complex carbohydrates, which can help stabilize blood sugar levels and provide a steady source of energy. The combination of these ingredients makes for a satisfying and mood-boosting smoothie.
5. Mango and Turmeric Smoothie
Ingredients:
– 1 cup fresh or frozen mango chunks
– 1/2 teaspoon turmeric powder
– 1 cup coconut milk
– 1 tablespoon honey
– A pinch of black pepper
Benefits:
Mangoes are rich in vitamins A and C, which are essential for immune function and skin health. Turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. Adding a pinch of black pepper enhances the absorption of curcumin, making this smoothie a powerful ally in the fight against depression.
Incorporating these nutrient-dense smoothies into your daily routine can be a delicious and effective way to support your mental health. While they are not a substitute for professional treatment, the vitamins, minerals, and antioxidants found in these ingredients can help alleviate some symptoms of depression. Always consult with a healthcare provider for a comprehensive approach to managing mental health. Enjoy these smoothies as part of a balanced diet to help boost your mood and overall well-being.
Disclaimer:
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Ceviche!
In my world we store it/ allow nature to cook ot over night
What is Ceviche?
Ceviche is a classic Latin American appetizer made with fresh fish or shrimp cured with lime juice and tossed with cucumber, tomato, red onion, cilantro, and optional avocado. It hails from the coastal regions of Central and South America and is popular from Mexico to Peru and beyond. There are many versions of ceviche, and depending on where you are, it will take on the local flavors.
Ceviche Recipe Ingredients
• Ocean fish – Look for fish that comes from the ocean. Wild red snapper, corvina, sea bass, mahi-mahi, halibut, scallops or shrimp. Tilapia will work in a pinch, but it is typically farmed. I try to stay away from farmed fish, but up to you.
• Limes- use fresh lime juice to cure the fish. FRESH IS BEST. Choose ripe limes– the more tender they are, the more ripe- so give them a good squeeze before buying. Rock-hard limes produce little juice and are overly tart.
• Red onion- Red adds nice color here, but yellow, sweet or white onions all work.
• Tomatoes – I love using cherry or grape tomatoes here for an extra sweet flavor.
• Cucumber – thinned-skinned cucumbers don’t need to be peeled. English, Turkish, Persian, etc.
• Fresh Cilantro- a must! But if you must sub, go with Italian parsley. Lime juice really mitigates the “soapy” flavor for those of you who have that gene. 🙂
• Jalapeno Peppers- and heat and a delicious “freshness.”
• Optional additions: avocado and radishes can be used as garnish.
How to make Ceviche (step-by-step Instructions)
Step one: Slice the red onions and place in a bowl. Add the salt and lime juice and let these marinate while you continue- this will help remove the bitterness from the onions.
Step two: Cut the fish into 3/4-inch bite-sized pieces and toss with the marinating onions.Step three: Add the remaining ingredients- cucumber, tomatoes and cilantro and give a good toss. If adding avocado, wait until serving to add itStep Four: Refrigerate for 45-60 minutes. The longer you let the fish cure in the marinade, the more “cooked” through the ceviche will become. I find 45 minutes is perfect.
Chef’s TipS for the Best Ceviche
• Use wild ocean fish for the best clean flavor.
• Make sure your limes are “ripe”- squeeze them for softness, or let them ripen on the counter! Unripe limes will make your ceviche overly sour.
• Find the balance between salt and lime, adjusting both to taste.
This Salmon Ceviche recipe is a fresh, bright, and healthy fish recipe that makes a delightful light meal or appetizer. The fish "cooks" in a marinade of lime, lemon, and orange juice and is then tossed with fresh tomato, red onion, avocado, and cilantro. This pescatarian recipe is tasty, easy, and delicious.Ingredients:
Here's an overview of what you'll need to make this Salmon Ceviche recipe, but keep scrolling for the full recipe amounts.
• Salmon: You'll need to find high-quality fresh raw fish. Your salmon needs to be either super fresh or has been frozen to prevent bacteria in the fish. To prepare the fish, remove the skin and carefully dice the salmon into ½-inch cubes. Below, I put some more specific notes on which type of salmon to buy.
• Citrus Juices: Traditionally Peruvian ceviche uses a combination of lime, lemon, and orange juice, so I did the same for this recipe. I used more lime juice since that's the most familiar flavor in more American-prepared ceviche. For the best results, use freshly squeezed juice.
• Tomato: I like to use diced tomato in the ceviche, for a salsa-like flavoring.
• Red Onion: Red onion is another great flavor that is perfect for salmon ceviche.
• Cilantro: Cilantro is a key flavor here! Use fresh cilantro for the best results.
• Pepper: You can use a serrano or jalapeno pepper to add some heat to this dish. If you like mild food, leave it out. If you want it spicy, add more and leave the seeds.
• Avocado: Fresh avocado is the perfect creamy addition!
• Salt: To taste for the best results.
Instructions:
This is an overview of the instructions to make this Salmon Ceviche recipe, but the full detailed printable recipe is below in the recipe card.
• First, you'll prepare the citrus and "cook" the fish in it. You start by whisking together ½ cup lime juice, ¼ cup lemon juice, and ¼ cup orange juice in a medium glass bowl. Add the diced salmon to the citrus mixture and gently toss. Make sure the fish is completely covered in the juices with some room to move. You want the citrus juice to be able to hit all surfaces of the fish, if they are in a bowl too small the sides will not get cooked. If it's not, add more juices.
• Place the salmon and citrus mixture in the fridge to "cook" or cure for 30 minutes to 2 hours, depending on your preferences for doneness.
• Remove the salmon from the refrigerator and check for doneness. Drain the liquid and throw it away.
• In a fresh bowl, add the marinated salmon, tomato, red onion, cilantro, and pepper. Add the last ¼ cup of lime juice and 1 tablespoon of lemon and orange juice. Gently toss them together.
• Carefully fold in the avocado. Add more salt, if desired.
• Serve immediately with chips, crackers, or a toasted baguette.
Variations
I love this Salmon Ceviche recipe as written, but here are some fun variations.
• Add a Fruit: Add a tropical fruit like mango or pineapple.
• Add a Vegetable: Other delicious vegetable additions are cucumber, jicama, shallots, radish, or bell pepper.
• Make it Spicy: Add more peppers or a splash of hot sauce.
• Make it Peruvian: Traditionally Peruvian ceviche has corn and cooked sweet potato.
• Make it Asian: Give this ceviche an Asian flare by using garlic, sesame seeds, soy sauce, and sesame oil.
• Add Fresh Herb: Add other fresh herbs like chives or parsley.
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