Spring Alignment Menu

Welcome to Spring!

This is a recommended menu to align you with the spring season.

Spring principles:

1. Eat less heavy food such as meat, dairy, nuts, and seeds.

2. Eat smaller portions throughout the day.

3. Include moderately pungent, acrid, bitter, and sweet foods, herbs and spices.

4. Best cooking methods: steam, boil, and stir fry. Cook for less time at high temperatures.

Day 1

• Tea: Lemon and Honey

• Breakfast: 12 oz Bone Broth or Goji Berry Oatmeal Congee

• Tea: Fresh Ginger

• Snack: Applesauce (unsweetened)

• Lunch: Ginger Lemongrass Squash Soup

• Optional Snack: Applesauce or steamed veggies

• Dinner: Spaghetti with Balsamic Tomatoes

• Nighttime beverage: Reishi Hot Chocolate

Day 2

• Tea: Lemon and Honey

• Breakfast: 12 oz Bone Broth or Goji Berry Oatmeal Congee

• Tea: Fresh Ginger

• Snack: Applesauce or steamed veggies

• Lunch: Green Detox Soup

• Optional snack: Apple Sauce or Sweet Sesame Bok Choy

• Dinner: Zucchini Linguini Pesto

• Nighttime beverage: Reishi Hot Chocolate

Day 3

• Tea: Lemon and Honey

• Breakfast: 12 oz Bone Broth or Goji Berry Oatmeal Congee

• Tea: Fresh Ginger

• Snack: Applesauce or steamed veggies

• Lunch: Wellness Soup or Mung Bean Soup

  If you tend to feel cold: Wellness Soup

  If you tend to feel hot: Mung Bean Soup

• Optional Snack: Applesauce or Balsamic Beets and Greens

• Dinner: Spring Veggie Stir Fry

• Nighttime Beverage: Reishi Hot Chocolate

If you require more protein in the morning add 2 eggs or other protein of choice.

If you don’t like ginger tea, try dandelion or orange peel tea.

You can repeat this 3-day menu for a total of 3 rounds (9 days).

If you have any questions or would like further nutritional guidance please comment below, email us directly, or schedule an appointment.

Steamed Spaghetti Squash

Spaghetti squash is one of my favorite vegetables! Its light flavor and texture makes it a versatile low carb, nutrient dense option.

My preferred way of preparing squash is in the InstaPot. If you don’t have an InstaPot you can use a steamer or roast in the oven.

Seasonally, it is best to steam so Instapot or steamer will be the best option. Roasting will be best for fall and winter.

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Ingredients

• 1 medium-size Spaghetti Squash

• Filtered Water

Preparation- InstaPot

1. Slice off the stem and bottom of the squash. Then slice long ways down the center creating two halves.

2. Scoop out seeds. You can keep the seeds to roast and eat or discard.

3. Pour 1 cup of water into the base of InstaPot.

4. Place spaghetti squash directly in the pot.

5. Secure the lid and close the vent.

6. Select manual and set the timer for 10 minutes. Depending on the size and how soft you like the squash to be it can take anywhere from 9-12 minutes. You can experiment with your preferred cooking time.

7. When the timer is done, manually vent the steam. Once the steam has released, remove the squash and let it cool.

8. Using a fork, pull the squash back from the sides of the outer skin.

Preparation- Steam Basket

1. Slice off the stem and bottom of the squash. Then slice long ways down the center creating two halves.

2. Scoop out seeds. You can keep the seeds to roast and eat or discard.

3. In a large stockpot, add about 2 inches of water. The water should not come through the steam basket.

4. Add the steam basket to the pot and the spaghetti squash on top of the basket.

5. Turn heat on high and place lid on the pot.

6. Steam for 20-25 minutes until desired texture is achieved.

7. Remove squash and let cool. Using a fork, pull the squash back from the sides of the outer skin.

Preparation- Roasting

1. Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.

2. Slice off the stem and bottom of the squash. Then slice long ways down the center creating two halves.

3. Scoop out seeds. You can keep the seeds to roast and eat or discard.

4. Place squash down (skin side up) on the baking sheet.

5. Bake in the oven for 30 minutes.

6. Remove squash and let cool. Using a fork, pull the squash back from the sides of the outer skin.

You can serve squash with a little ghee and salt or try our Balsamic Tomatoes Sauce or Kale Cashew Pesto!

Goji Berry Oatmeal Congee

This recipe is ideal for those feeling worn out, weak, or deficient… this could be due to overwork, poor diet, pre-natal, pregnancy, postpartum, post menses, or prolonged illness.

Gluten free oats are a wonderful way to nourish the body. They restore the nervous system and reproductive system, strengthen the TCM spleen-pancreas, and restores energy levels (Qi). Oats have also shown to lower cholesterol and strengthen cardiovascular health.

Other benefits of oats include:

• Resolves diarrhea

• Restores libdio

• Resolves indigestion

• Decreases swelling

• Decreases bloating

• Regulates blood sugar

• High in silicon which restores connective tissues and bones

Goji berries and Chinese Red Dates (Jujubes) are sweet and support the liver, lungs, spleen, stomach, and kidneys. They nourish the blood, yin, and yang. Goji berries are high in Vitamin A which supports eye sight. They support reproductive health, increase libido, and balance blood sugar. These fruits may even help decrease irritability and anxiety.

Congee is a medicinal dish that traditionally consists of rice and water cooked for several hours. The longer cooking process makes the dish easy to digest and nourishing. Congee can be used for those with chronic illness or are malnourished but is often used as a breakfast side dish due to its many health benefits. Different grains are used with the same cooking technique to provide adequate nutrition.

I like to make this dish for moms that have just given birth! It is a great way to nourish their body after labor and delivery. Check out this lactation cookie recipe too!

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Temperature: Warm

Flavor: Sweet, Slightly Bitter

Organs: Liver, Spleen, Stomach, Kidney, Lungs

Actions: Nourishes the blood, yin, and yang, supports reproductive health, restores libido, supports digestion, resolves diarrhea, increases energy

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Ingredients (2-3 servings)

• 1 cup Gluten Free Oats

• 3 cups filtered Water

• 1/4 cup Goji berries

• 4 Chinese Red Dates

• Optional sweeteners: honey, maple syrup, or monk fruit

Preparations

1. Add water and oats to large sauce pan. Bring to a boil and then reduce to a simmer.

2. Simmer oats for about 30 minutes or longer. If oatmeal gets to dry, add more water.

3. In the last 3 minutes of cooking, add goji berries and dates.

4. When oatmeal has reached your desired thickness or consistency remove from heat.

5. Optional: top with a small amount of honey, maple syrup, or monk fruit to make oats a little sweeter.

Ginger Lemongrass Squash Soup

If you tend to lose your appetite or feel tired this may just be the perfect recipe for you. Butternut squash nourishes the TCM spleen, which regulates appetite and energy levels.

Ginger has numerous medicinal properties, including antioxidants and anti-inflammatory properties, regulates digestion, and relieves nausea and morning sickness. It can also aid in feelings of heaviness in the body, lack of thirst, abdominal bloating, and feeling cold.

Lemongrass (Xiang Mao) is used in both western and eastern medicine. Lemongrass has many medicinal properties, including antifungal, antibacterial, antiviral, antioxidant, diuretic, detoxing, anti-inflammatory, and antispasmodic. It treats the TCM heart, which can help with insomnia, anxiety, and stress. Lemongrass also regulates digestion, regulates bowel movements such as constipation or diarrhea, relieves menstrual cramping, may help clear acne, may help lower blood pressure and cholesterol, and relieves stomach aches. Its cleansing properties make it the perfect addition to the spring season to cleanse and detox the liver and gallbladder.

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Temperature: Warm

Flavor: Sweet, Acrid

Organs: Heart, Liver, Spleen, Stomach, Lungs

Actions: Moves Qi and stagnation, removes toxicities, clears heat, dries dampness, relieves spasms, releases the exterior, warms the middle burner, regulates digestion

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Ingredients (1 serving)

• 1 1/2 cups Butternut squash, diced

• 1 1/2 cup Bone Broth

• 2 inch fresh or dried Lemongrass

• 1/4 tsp ground Ginger

• 1/4 tsp Salt

• 1/8 tsp Pepper

• 1/8 tsp Red Pepper Flakes

• 1/4 cup Coconut Milk (canned)

Preparations

1. Add all ingredients except the canned coconut milk to a large saucepan over medium-high heat.

2. Bring to a boil then reduce heat and simmer for 15-20 minutes until squash is tender.

3. Remove from heat.

4. Remove lemongrass and add canned coconut milk.

5. Add soup to a blender and blend on high until smooth.

6. Return soup to saucepan and reheat if necessary.

Sources:

https://www.whiterabbitinstituteofhealing.com/herbs/lemongrass/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits

https://www.meandqi.com/herb-database/fresh-ginger

Green Detox Soup

Spring is a great time to detox! Many people do a detox program during the winter season in January when we are supposed to be staying warm and resting. They drink smoothies and large amounts of raw food which can disrupt digestive health. Now is the time to detox, clear excess heat, and prepare for the hot summer months. If you do not clear excess heat from winter you will be miserable come summer.

It is important to take this time to transition your digestion from warm food to cooler foods. If you skip this season and go straight to cold raw food you will likely experience either cold symptoms such as bloating, fatigue, foggy brain, low libdio, painful menses, and loose bowel movements or hot symptoms such as burping, indigestion, heart burn, night sweats, headaches, skin irruptions, allergies, insomnia, and feeling hot frequently.

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Temperature: Warm

Flavor: Sweet, acrid, bitter

Organs: Spleen, Stomach, Lung, Large Intestine, Liver, Kidney

Actions: Moves Qi and stagnation, nourishes the blood, moistens the intestines, removes toxicities, reduces inflammation, regulates digestion, increases appetite, regulates menses

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Ingredients (1 serving)

• 2 cups Bone Broth

• 1/2 cup Broccoli, chopped

• 1/2 cup Zucchini, chopped

• 1/4 cup Onion, diced

• 1/2 cup Kale, chopped

• 1/4 cup fennel (white part), chopped

• 1/4 tsp granulated Garlic

• 1/4 cup Parsley, chopped

• 1/4 tsp Salt

• 1/4 tsp Coriander

• 1/4 tsp Cumin

• 1/4 cup Coconut Milk

Preparations

1. Add all ingredients except the coconut milk to a large sauce pan.

2. Bring to a boil then reduce heat and simmer for 15-20 minutes. Veggies should be soft.

3. Add coconut milk.

4. Transfer soup to blender and blend until smooth.

5. Return to sauce pan and reheat if needed.

Spring Veggie Stir Fry

This Asian inspired stir fry is gluten and soy free! The combination of vegetables provide a nutrition packed dish that supports all the organ systems providing optimal balance.

This is a quick and simple meal! Feel free to mix up the veggies used in this recipe for whatever you have on hand. Cook veggies on a high heat for a few minutes to infuse heat and reduce the cold raw nature of the veggies making the meal easier to digest.

Watercress (water chestnuts) is cooling in nature with a pungent, bitter, and sweet flavor. Watercress regulates and increases qi energy, moves stagnant blood, moistens the lungs and throat, reduces facial blemishes, and stimulates bile production. A good source of vitamin A, chlorophyll, sulfur, and calcium.

Bamboo shoots are cold in nature and sweet in flavor. Bamboo shoots harmonize the digestion by clearing heat and dampness from the intestines. Bamboo shoots may help if you experience bloating or abdominal distention after eating, skin rash or facial breakouts, constipation, or phlegm in the throat or chest.

Mung bean sprouts are cool in nature and sweet in flavor. Mung beans help clear heat and toxins from the body. Mung beans may help if you experience heart burn, indigestion, burping, constant thirst that cannot be quenched, feeling warm all the time (no fever), or swelling. Mung bean sprouts pack an extra dose of nutrients!

Broccoli is a slightly bitter vegetable that contains more vitamin C than oranges, is abundant in pantothenic acid (vitamin B5) and vitamin A. Pantothenic acid is an essential nutrient used for many metabolic processes in the body such as the synthesis and degradation of essential fatty acids, proteins, and carbohydrates which increases energy in the body and activates healing when needed.

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Temperature: Slightly cooling

Flavor: Sweet, bitter, pungent

Organs: Spleen, Stomach, Lung, Intestines, Heart, Liver, Gallbladder, Lungs

Actions: Moves Qi and stagnation, removes toxicities, reduces inflammation, promotes urination, reduces edema, clears heat

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Ingredients (1 serving)

• 1 tsp Avocado Oil

• 1 cup Green Cabbage (or Napa Cabbage), long strips

• 1/2 cup Broccoli, small florets

• 1/2 cup Carrots, sliced thin

• 1/4 cup water chestnuts, chopped

• 1/4 cup Bamboo shoots, chopped

• 1/2 cup Mung bean sprouts

• 1 tbsp Coconut aminos

• 1/8 tsp ground Ginger

• 1/2 tsp granulated Garlic

• Garnish: Green onion, diced

Preparations

1. Preheat large skillet on medium high heat. Add oil and carrots. Stir constantly for about 1 minute.

2. Add all remaining ingredients- cabbage, broccoli, water chestnuts, bamboo shoots, mung bean sprouts, coconut aminos, ginger, and garlic. Stir constantly for 2-3 minutes. Food should be warm, softs, but still crips- al dente.

3. Remove from heat and serve over rice or cauliflower rice if desired.

Kale Cashew Pesto

This refreshing pesto sauce is perfect for seasoning spring and summer dishes!

Basil and Garlic are acid and warm which supports lung, spleen, stomach, and large intestine health. They get rid of wind, cold, and dampness which may help if you experience irregular menses, diarrhea, pain, bloating, headaches, or frequent colds/ flu.

Kale is a member of the cabbage family. It is warm in nature and has a sweet, bitter flavor. Kale is a great source of iron, calcium, vitamin A, and chlorophyll. Kale helps build blood which nourishes anemic conditions, and regulating the liver and digestion.

Small amounts of nuts and seeds are recommended during the spring season. If nuts and seeds are eaten in excess it may contribute to other health conditions due to the high fat content. The cashew butter used in this recipe is appropriate for the season and adds a creamy, nutty texture.

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Temperature: Warm

Flavor: Sweet, acrid, bitter

Organs: Spleen, Stomach, Lung, Large Intestine, Liver

Actions: Moves Qi and stagnation, nourishes the blood, removes toxicities, reduces inflammation, reduces edema, boost immune system

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Ingredients

• 1 cup fresh Basil leaves, packed

• 1 cup fresh Kale leaves, no stem, packed

• 1 tbsp cashew butter

• 1/2 fresh lemon, juiced (about 1 tbsp)

• 1/4 tsp fine sea salt

• 4 tbsp Olive Oil

• 2 clove garlic, whole

Preparations

1. Add all ingredients to a food processor and process on high until smooth. Scrap down the sides if needed.

2. Store in air tight glass container. Pour a thin layer of olive oil on top of pesto to prevent browning. Keep refridgerated.

Pesto Zucchini Linguine

I’m excited to share that the zucchini and basil in this picture was picked fresh from my garden! How cool is that? I love growing my own food. It is very satisfying to know exactly where your food came from and how it was cared for.

In this recipe, green is the name of the game! As you remember, green is the color of the spring season. Green supports the liver and gallbladder which supports detox, digestion, and many other vital metabolic processes in the body.

Summer squash, AKA zucchini and yellow squash, have a yin, cooling, refreshing effect that helps us manage warmer temperatures. Make sure to leave the skin on to drain dampness which helps relieve edema and puffiness.

Basil is high in antioxidants, calcium, magnesium, Vitamin K as well as iron and zinc. Basil enriches the blood and eliminates dampness and toxins. Basil may help if you experience headaches, bloating, burping, diarrhea, or irregular menstrual periods.

Garlic has been used medicinally for centuries! Its antibacterial and anti-parasitic properties play a vital role in our digestive health and immune system.

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Temperature: Slightly cooling

Flavor: Sweet, acrid

Organs: Spleen, Stomach, Lung, Large Intestine

Actions: Moves Qi and stagnation, nourishes the blood, moistens the intestines, removes toxicities, reduces inflammation, promotes urination, reduces edema

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Ingredients

• 1 tsp avocado oil

• 2 small zucchini, spiralized 

• 1 tbsp Kale Cashew Pesto

Preparations

1. Preheat large skillet to medium high heat. Add avocado oil.

2. Add zucchini and sauté for about 2 minutes stirring frequently. Zucchini should be soft but still crisp.

3. Remove from heat and serve with Kale Cashew Pesto.

Spaghetti with Balsamic Tomatoes

This is one of my favorite easy, quick go-to meals when I’m short on time but want something fresh, delicious, and nutritious!

Spaghetti squash is a low calorie, nutrient dense alternative spaghetti option. It’s low in carbohydrates if you are diabetic or just need to balance your blood sugar. It’s sweet flavor supports the spleen-pancreas and stomach, reduces inflammation, improves circulation, and alleviates pain.

Tomatoes are cooling but when cooked have added warmth which is more easily digested. Tomato’s sour and sweet flavor helps build yin fluids and relieves excess dryness and thirst. They also detox the liver and blood and encourage balanced digestion. It may also help if you experience low appetite, indigestion, constipation, high blood pressure, red eyes, or headaches. Vine ripened tomatoes are best rather than those picked green and later ripened. It is recommended to have 1-2 cups of tomatoes per week.

Balsamic vinegar is warming and improves circulation. It’s great for the liver and moving stagnation out of the body. It can even help get rid of a bad mood!

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Temperature: Slightly warm

Flavor: Sweet, Sour, Bitter

Organs: Heart, Liver, Spleen, Stomach

Actions: Moves Qi and stagnation, nourishes the blood, moistens the intestines, removes toxicities

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Ingredients (2 servings)

• 1 tsp Avocado oil

• 1 cup Cherry tomatoes, halved

• 1 cup Tomato sauce 

• 1/2 tbsp Balsamic vinegar 

• 1/2 tsp dried Oregano 

• 1/2 tsp granulated Garlic

• Salt and pepper to taste

• 3 cups cooked Spaghetti Squash

• Garnish: Fresh Basil

Preparations

1. Preheat a medium size skillet on medium high heat. Add oil and cherry tomatoes to the skillet. Saute for 2 minutes.

2. Add tomato sauce, balsamic vinegar, oregano, garlic, salt, and pepper.

3. Cook for 2-3 minutes until cherry tomatoes are soft.

4. Remove from heat and serve on top of cooked spaghetti squash.

5. Garnish with fresh basil.

Sourdough Gluten-Free English Muffins

Praise the gluten-free gods! I have finally figured out my favorite gluten-free sourdough English muffin recipe. Dr. Oscar says it tastes like the real deal, so it must be good.

But first, let’s talk about sourdough and why it’s such a big deal.

Sourdough is the process of fermenting grains over a period of time which breaks cellulose structures and releases nutrients into the dough and creates lactobacillus which aids healthy digestion and elimination.

Normal wheat (glutinous) sourdough has been shown to be more digestible due to the breakdown of proteins through the fermentation process. For some people, this creates less of a reaction when eating wheat bread such as irritable bowel, foggy brain, fatigue, inflammation, etc. For some of you, like myself, you may have a hard time digesting grains (including gluten-free) in general. Sourdough is a great option to help you digest those gluten-free grains easier and reap all the nutritional benefits. I’ll also be working on a grain-free option one day too!

How to make a sourdough starter:

The first thing you’ll need is a glorious sourdough starter. Now you might have heard that sourdough starters can live on for generations! Once it is established, it’s hard to kill. Well unless you’re trying really hard to kill it… even then there are stories of revival! (Wow, this is sounding very poetic.) Anyways.

I used a starter culture from Culture of Health.

If you really want to feel like a winner when it comes to sourdough, use this starter culture. I tried starting with just flour and water and well… It made me feel like a failure. No bueno. Use Culture for Health. You can order off their website, on Thrive Market, or Amazon and feel like a WINNER.

Other tools you’ll need:

• Digital Kitchen Scale

• Standing mixer or hand mixer

• Glass bowl

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Ingredients (6 servings)

• 116g Measure for Measure Gluten Free Flour (I used King Arthur)

• 80g Arrowroot flour/starch

• 80g Potato Starch

• 1/4 tsp Instant Yeast (naturally gluten-free)

• 1 tsp Xanthan Gum

• 6 g fine Sea salt or pink Himalayan salted

• 4.5 oz warm Water (100 degrees)

• 1 large Egg

• 2 Tbsp Avocado Oil

• 227g Gluten-free Sourdough Starter (room temperature is best)

• Cornmeal for cooking

Preparations

1. Using a digital kitchen scale, weigh out all dry ingredients- flour, arrowroot starch, potato starch, instant yeast, xanthan gum, and salt- in a standing mixer bowl. Mix ingredients until combined.

2. Add sourdough starter to dry ingredients. Mix until small pebbles form. Mix will be dry.

3. Add warm water, egg, and avocado oil.

4. Mix on low for 30 seconds and then high for 3 minutes. Batter should be smooth with no clumps. Dough will be sticky but not overly wet.

5. Move dough to a glass (no metal) bowl and cover with a tea towel. Let the dough rise for 2-4 hours. Dough should double in size. Depending on how warm your house is, this step may take longer or shorter. If you want a longer fermentation, place dough in fridge over night after first initial rise.

6. If you are not doing a second, longer fermentation, your dough is ready to cook!

7. Heat a large skillet on medium heat. Sprinkle pan with corn meal so the muffins don’t stick to pan.

8. Spoon dough into pan and distribute the size of muffin somewhat thick and even. The English muffins will not rise in the pan so do not make them too thin. Alternatively you can grease a cookie cutter or biscuit cutter and spoon dough directly into the cookie cutter on the pan. Once the muffin begins to cook, remove the cookie cutter.

9. Cook English muffins for 5-7 minutes on each side. When the English muffin is done the internal temperature should be between 205-208 degrees.

10. Place cooked English muffins on a cooling rack and let cool for 10 minutes.

*Store English muffins in an air tight container in the fridge.

For more sourdough gluten-free recipes, check out these sourdough discard pancakes!

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Balsamic Beets and Greens

Golden beets are my favorite way to eat beets! They are sweet, light, and don’t have that dirt taste like purple beets can have. Don’t get me wrong, I like purple beets too! But golden beets are my jam! Beets are incredibly nourishing, they help decrease inflammation, and support heart health.

Arugula has a bitter and sweet flavor. Bitter in Oriental Medicine supports the heart and dries damp conditions. It can be helpful for conditions of edema and intestinal bacterial overgrowth (candida). Its cooling nature may be helpful if you experience blood in the stool or urine.

Goat’s cheese is optional for this recipe. Goat’s milk is a preferred substitute over cow’s milk since it is generally more digestible. It supports yin fluids in the body but may produce mucus. If you are prone to or already have damp/phlegm/ mucus, omit the goat cheese.

Vinegar is used medicinally for many conditions. When using balsamic vinegar, purchase a brand that does not include sulfates. I used Primal Kitchen brand from Thrive Market. Vinegar is warming which helps with circulation, removing stagnation, and may even help when in a bad mood!

Steaming vegetables is an ideal cooking method for the spring season. Steaming creates warmth, making cold vegetables easier to digest while still maintaining all the nutritional benefits.

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Temperature: Slightly warm

Flavor: Sweet, Sour, Bitter

Organs: Heart, Liver, Spleen

Actions: Moves Qi and stagnation, nourishes the blood, moistens the intestines, removes toxicities

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Ingredients (2 servings)

• 2/3 cup Golden beats, peeled

• 2 cups Arugula

• 2 Tbsp crumbled Goat Cheese (Optional)

• 2 Tbsp Balsamic Vinegar

• 2 Tsp Olive Oil

Preparations

1. Peel and cut beets into quarters. In a large pot with a steaming basket, bring water to a boil. Add beets to steaming basket and cover with lid. Steam beets for 15 minutes or until fork tender. Remove from heat. (How to steam vegetables)

   It’s time to assemble your salad:

2. Place one cup of arugula on a plate.

3. Add warm beets on top.

4. Add 1 Tbsp crumbled goat cheese.

5. Drizzle 1 tbsp balsamic vinegar and 1 tsp olive oil.

6. Mix to combine flavors and ingredients. Enjoy!

If you have any questions, leave them in the comment section below.

For more seasonal recipes, check out our main page!

One-Pot Herb Chicken and Rice

This delicious one-pot meal is quick, easy, and light for a lovely springtime dinner! The spring season is a time for fresh produce. Whenever possible purchase fresh produce (although frozen is good too). The Farmer’s Markets are a great way to find fresh from the farm, organic fruits and vegetables. You’ll be amazed how much better your food tastes too! Fresh sage, rosemary, and thyme provide comforting flavors that increase intestinal health and immune support. Click here to learn more about the spring season.

Chicken

A great source of protein and amino acids that gives energy and support to muscle strength and endurance. Chicken may help if you have a low appetite, diarrhea, edema, frequent urination, excessive vaginal bleeding/ discharge, insufficient lactation, and fatigue.

Rice

A warm, nourishing gluten-free grain that harmonizes the stomach and helps to eliminate excessive thirst, diarrhea, nausea, and toxins. If you have food sensitivities… you may consider soaking the rice for 4-6 hours or overnight.

Onion and Garlic

Lowers blood pressure and cholesterol, decreases phlegm and inflammation of the nose and throat, and opens the pores to induce sweating.

Broccoli

This slightly bitter vegetable contains more vitamin C than oranges, is abundant in pantothenic acid (vitamin B5) and vitamin A which benefits the eyes and skin. Pantothenic acid is an essential nutrient used for many metabolic processes in the body such as the synthesis and degradation of essential fatty acids, proteins, and carbohydrates.

Tomato

Very cooling in nature, builds and nourishes yin. Aids dryness and thirst. Tomatoes support digestion and liver function which detoxes and purifies the blood. Tomatoes also help with decreased appetite, indigestion, and constipation. Since tomatoes are cooling, most people benefit from eating cooked tomatoes such as in this recipe.

Thyme

Increases energy, improves digestion, and boosts the immune system.

Sage

Purifies and detoxes the blood. Supportive of overall health.

Rosemary and Parsley

Aid in relieving dampness and damp heat such as excess weight, phlegm in the throat, loose stools, and bloating.

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Temperature: Warm

Flavor: Sweet, Acrid

Organs: Spleen, stomach, large intestine, lungs

Actions: Drains damp, releases exterior, warms the spleen

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Ingredients

• 2 pounds Organic chicken thighs (boneless)

• 1 Tbsp Avocado Oil

• 1/2 large Onion, diced

• 2 cloves Garlic, minced

• 1 cup Rice (I used Jasmine)

• 2 cups Chicken bone broth or stock

• 1/2 cup Cherry tomatoes, halved

• 1 bundle Broccolini, trimmed

• 2 large Sage leaves, chopped

• 1 sprig Rosemary, chopped

• 2-4 sprigs Thyme, stem removed

• Optional: Garnish with fresh parsley

Preparations

1. Heat a large skillet over medium high heat with avocado oil. Once the pan is hot, add chicken thighs. Salt chicken with a pinch of salt on each piece. Cook for 3-4 minutes until brown. Chicken does not need to be cooked thoroughly since it will continue cooking later.

2. Flip chicken and cook for 1-2 minutes. Remove chicken from pan and set aside.

3. Using the oil left in the pan, add onions and garlic. Cook until onions soften. Reduce heat if garlic starts to brown and crisp.

4. Add rice to pan and toast for 2-3 minutes. Stirring often.

5. Add tomatoes and cook for about 1 minutes.

6. Stir in chicken bone broth/ stock.

7. Nestle chicken breasts back into the pan and add broccolini along the perimeter.

8. Sprinkle sage, rosemary, thyme, and more salt on top.

9. Cover pan with lid and cook for 20 minutes or until rice is soft and chicken is cooked through.

10. Option to garnish with fresh parsley.

Enjoy!

Spring Season- What to eat!

New beginnings

Welcome to spring, the wood season in Oriental Medicine! Spring is a time of new beginnings. A renewal of the mind and body. The Yang is rising, which means it is time to wake from our winter hibernation and begin spring activities. Spring is the time for young green plants to sprout, which nourishes the eyes, our appetite shifts needing less food, and the body naturally begins to cleanse itself of excess including- food, weight, toxins, emotions of dissatisfaction, impatience, and anger. The world is seen in new ways as the metaphorical veil over the eyes and mind is lifted, and vision becomes more transparent—a time to connect with our true nature and give attention to self-awareness and self-expression.

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Element: Wood

Months: March, April, May

Organ: Liver, Gallbladder

Color: Green

Body: Eyes

Flavor: Sour

Yin/Yang: Yang rising, Yin decreasing

Emotions: Anger, frustration

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Emotional Balance

It is essential during the spring season to address any emotional feelings and imbalances. Desires driven by greed, anger, and resentment significantly damage the liver. When emotions are unresolved, they are stored in the body, creating physical pain, rigid, tight, sore muscles, constipation, insomnia, mood swings, depression, allergies, swelling, skin disorders, waking unrested in the morning, bloating, indigestion, and menstrual issues. Therefore, as diet improves, it is necessary to address emotional imbalances. Unresolved emotional imbalances can ruin even the best diets.  

Spring Foods

Spring is the time to take care of our liver and gallbladder by cleansing the body of fats and heavy foods eaten during winter. Eat less and decrease intake of high-fat foods and highly processed and refined foods. Spring is the time to start including raw foods; however, it is advised in climates of the United States to cook the majority of our food to maintain digestive balance. In the spring, sauté food for a shorter time but at higher temperatures, lightly steam, or simmer for a minimal time. Food may not be thoroughly cooked (maintaining a raw element) but is easier to digest. Eat green! Parsley, kale, watercress, collard greens, spinach, and micro-algae are all beneficial for the liver. It is best to limit salty flavors during the spring due to its sinking, heavy energy, which can clog the liver. Sweet and spicy foods are favorable due to their rising qualities. Other flavors that are beneficial are sour and bitter.

Spicy

• Basil

• Fennel

• Marjoram

• Rosemary

• Caraway

• Dill

• Bay leaf

• Onion

• Garlic 

• Mustard greens

• Turmeric

• Cardamom

• Cumin

• Ginger

• Horseradish

• Rosemary

• Mint

• Lemon Balm

• (hot peppers are too hot- may damage the liver)

Sweet

• Sprouted grains, legumes, and seeds

• Beets

• Carrots

• Sweet potatoes

• Squash

• Honey (small amounts)

Sour

• Vinegar

• Lemon

• Lime

Bitter

• Romaine

• Rye

• Asparagus

• Quinoa

• Radish leaves 

• Citrus peel

• Dandelion root

• Milk Thistle 

• Chamomile