Homemade Kombucha →

Homemade Kombucha

I used to think making kombucha at home was really hard and scary so I continued to spend lots money (~$4+/ 16 oz bottle) puchasing pre-made kombucha from the store. Well I’m here to tell you that homemade kombucha is SO EASY to make and will save you tons of money. I’ll even teach you how to make your own scoby!

But first, let’s talk about what is kombucha and why is it good for you?

Kombucha is a fermented tea (usually, black tea) that contains healthy probiotics, enzymes, and B vitamins. In China is was known as the “Tea of Immortality” but is also used medicinally all around the world. It uses a scoby which stands for “symbiotic culture of bacteria and yeast” as the fermentation culture.

Kombucha usually has a fizzy, carbonated texture and a slight vinegar flavor. With the addition of different flavors, this healthy beverage takes on a delightful flavor. Many use kombucha as an alternative to soda! This low sugar and calorie beverage makes a great option for those trying to lose weight too which is why I incorporate kombucha into my Balanced Weight Management program.

Other benefits include:

• Disease prevention- kombucha contains antioxidants that help detox the body and decrease inflammation.

• Supports gut health- promotes healthy digestive enzymes, natural probiotic increases healthy gut microbiome, can prevent candida.

• May improve the gut brain connection- B vitamins help improve cognitive function, healthy gut microbiome promotes balanced mental health, some studies have shown that probiotics help with depression, OCD, and anxiety.

• Benefits a healthy liver- in traditional chinese medicine (TCM) sour, vinegar flavor supports the TCM liver, antioxidants in kombucha help protect the liver against oxidative stress and damaged caused by acetaminophen overdose.

How to make a Scoby

Ingredients

• 2 grams Black Tea (2 tea bags)

• 16 oz Filtered Water

• 1/2 cup Organic Cane Sugar

• 1 jar Original Kombutcha (no flavor!!)

Preparations

1. Boil water.

2. Add tea and steep for 15 minutes.

3. Remove tea and add sugar. Stir until sugar is dissolved.

4. Let sweetened tea cool until it is below 90 degrees.

5. Once cooled, transfer tea to a glass jar, such as a large mason jar.

6. Add the whole jar of original kombucha to the sweet tea.

7. Cover jar with a wash cloth or towel and secure with a rubber band.

8. Place jar in a warm dark place (out of direct sunlight) for 2 weeks.

9. After two weeks a scoby mass should have formed. It may be very thin and may or may not be connected in one large piece. It doesn’t matter what size- you can use it. The more you use your scoby the larger it will become. In fact, after a few batches of kombucha you will have multiple scoby's available.

10. Make sure to keep at least 1 cup of the liquid that the scoby grew in to use in your first batch of kombucha. This helps kick start the pH and fermentation process of the batch of kombucha.

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How to make Kombucha

Ingredients

• 8 grams Black Tea (8 tea bags)

• 16 cups of Filtered Water

• 1 cup Organic Cane Sugar

• 1 Scoby

• 1 Glass Gallon Jar

Preparation

1. In a large pot or electric kettle, bring 6 cups of water to a boil.

2. Add tea and let steep for 15 minutes.

3. Remove tea and stir in sugar.

4. Add in remaining cups of water. This will help cool the sweet tea. (If you are in a hurry, you can add a few ice cubes to speed up the process).

5. Let sweet tea cool below 90 degrees. This is very important otherwise you will kill the scoby!

6. Once cooled, pour sweet tea into a glass gallon jar.

7. With clean hands, add the scoby to the glass jar.

8. Cover jar with a clean cloth and secure with a rubber band.

9. Place jar in a warm, dark place (out of direct sunlight). I put mine on a closet shelf. Let it sit for 7-10 days.

10. Taste kombucha after 7 days. If it tastes good, go ahead and place in the fridge to slow the fermentation process. You can also bottle it with different fruit or flavors and do a second fermentation to produce a carbonated drink.

Second fermentation

Ingredients

• 4 oz (1/2 cup) 100% Juice, fresh, or frozen fruit

• 12 oz (1 1/2 cup) Kombucha

Preparation

1. Add juice or fruit to the bottom of a 16 oz jar.

2. Add 12 ounces of kombucha and secure lid tightly.

3. Let bottle of kombucha sit at room temperature for 2-3 days.

4. After 2-3 days, carefully open bottle to test for carbonation. If fully carbonated- to the point of a shaken up can of soda!- put in the fridge. This will help the carbonation to settle.

Winter Flavor Ideas!

Apple Cider

Pomegranate and Cinnamon

Elderberry Tea and Ginger

Gluten Free Sourdough Pancakes →

Sourdough has been around for centuries as a natural leavening agent for baking bread. While many say the process of making sourdough with standard whole grains reduces the amount of gluten, making the bread more digestible, I still prefer to stay away from gluten containing grains.

Gluten-free Flours:

• Rice

• Sorghum

• Buckwheat

• Oat

• Millet

• Corn

• Quinoa

• Coconut

• Almond

• Cassava

Sourdough in general has many health benefits and so do gluten-free versions! The fermentation process that occurs with sourdough provides important healthy bacteria, like lactobacilli, that are beneficial for our gut health. Fermented foods improve digestion and absorption making them a superfood in my book.

While I’m still perfecting my own gluten-free sourdough bread recipe, here is a simple gluten-free sourdough pancake recipe! You can use an active starter or sourdough starter that needs to be discarded (more on that in a moment). Adding pumpkin spice and maple syrup for dipping makes this a delicious winter recipe.

How to make a gluten-free sourdough starter

I personally have tried making a sourdough starter from just gluten-free flour and water… It didn’t go so well. It molded and I had to throw it away.

I highly recommend using a sourdough culture to optimize your success! I used Cultures for Health gluten-free sourdough starter. You just follow the instructions and bam! You got yourself a healthy sourdough starter. Pro Tip: Do this on a weekend or a day when you are home since you will have to feed the starter every few hours on the first day.

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When you are making your sourdough starter, you have to discard half your starter many times in order to create a healthy starter. Don’t throw away the discard! I saved all the discard in the fridge until I had enough to make this pancake recipe. No need to waste!

Once you have your sourdough starter active, it is easy to maintain. I keep mine in the fridge in-between use and feed it once per week.

How to use gluten-free sourdough starter

Once you have a bubbly, active sourdough starter the possibilities are endless! While there are many recipes available for gluten-free sourdough bread they are not always easy. I recommend starting with simple recipes like pancakes and GF English muffins.

If you have any questions about sourdough, please ask in the comments section below!

Gluten-Free Sourdough Pancakes

Ingredients

• 1 1/2 cups Gluten-free sourdough starter (or sourdough starter discard!)

• 2 Eggs

• 2 Tbsp Coconut Flour (or other gluten free flour)

• 1/2 tsp Baking Powder

• 1/2 Tbsp Pumpkin Spice

• Pinch of salt

• Coconut oil for cooking

Preparations

1. In a medium bowl, whisk together sourdough starter, eggs, coconut flour, baking powder, pumpkin spice, and salt.

2. Heat a large skillet over medium-high heat and add coconut oil.

3. Spoon 1/4 cup of pancake batter into the skillet and let cook on each side for about 3 minutes.

4. Remove from heat and continue the cooking process until all the batter has been used.

5. Serve with a sprinkle of cinnamon and maple syrup! Enjoy!

Storage options

1. Store in air tight container in the fridge for 2-3 days.

2. Freeze for up to 3 months.

Southwest Congee →

This twist on a classic dish of congee has just the right kick to spice up the last of the winter season. The naturally creamy, thick texture is comfort food at its best. Beef is added to nourish blood by supplementing protein and iron. Coriander and cumin move stagnation and aid digestion. Topped with pickled onions for a pop of color and flavor!

Congee is a medicinal dish consisting of rice and water cooked for several hours. The longer cooking process makes the dish easy to digest and nourishing. Congee is used for those with chronic illness or are malnourished. If you are experiencing chronic inflammation check out a classic congee that clears heat and nourishes yin.

Congee can also increase lactation for breastfeeding mothers. Check out more recipes here.

Where do you find adzuki beans? I have found Adzuki beans at the Asian market, Natural Grocers, and Thrive Market.

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Temperature: Warming

Flavor: Acrid, Sweet, Salty

Organs: Spleen, Stomach, Lung, Kidney

Actions: Warms the channels, clears stagnation, nourishes blood, supplements Qi, drains damp

Use for menstruating or postpartum women to warm and build blood. For those who feel cold or have cold symptoms.

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Ingredients

• 1 pound Beef Stew meat

• 1 cup Rice (brown or white)

• 5 cups filtered Water

• 5 cups Beef Bone Broth

• 15 oz canned Tomatoes, diced

• 4 oz can Green Chilies, diced

• 15 oz canned Adzuki beans, drained

• 2 1/2 tsp Cumin

• 2 tsp Corriander

• 1/4 tsp Paprika

• 1/2 tbsp Salt, more for meat

• 1/2 tsp Pepper

• Optional garnish: pickled onions, cilantro

Preparations

1. Heat a skillet to medium high heat then add meat. Lightly salt meat and brown for 1-2 minutes on both sides. Remove meat from heat. Set aside while prepping rice.

2. Rinse rice until water runs clean. Add rice to large stock pot.

3. Add meat, water, bone broth, tomatoes, chilies, beans, spices, salt, and pepper to stock pot with rice.

4. Bring to a boil. Reduce heat and cover for 3-4 hours. Stirring occasionally. Add more water if needed.

5. Congee is thick like porriage and meat is tender.

6. Optional: top with pickled onions and cilantro.

Preparation option 2: Follow steps 1-2 but add to crock pot. Cook all ingredients in crock pot on high for 4 hours. Check after 2 hours, you may need to add more water.

Mung Bean Soup →

Photo Credit The Place Called OM

Let's be honest... sometimes we overdo it with processed, spicy, or fried foods. If you have 2 or more of the following symptoms you may want to incorporate this mung bean soup for a few days to release internal heat.

• Feel hot

• Bloated

• Gassy (with stinky odor!)

• Indigestion

• Acid reflux

• Fever

• Irritability

• Temporal headache

• Explosive diarrhea

• Painful urination

• Thirst that cannot be satisfied

• Sunburn

• Heatstroke

• Edema in the lower legs

• Red Rash

• Seasonal Allergies- itchy, red, burning eyes/ nose/ throat/ mouth

These symptoms indicate internal heat and inflammation in the body. It is important to clear this heat quickly in order to not injure the yin fluids.

Mung beans have become an important therapeutic legume in traditional medicine due to its ability to clear heat, reduce inflammation, detoxify the liver and cleanse the heart and vascular system.

IMPORTANT! Do not eat this soup if you are experiencing any cold symptoms such as feeling cold, watery diarrhea, low energy, or other cold symptoms. If you’re not sure if this soup is right for you, please contact us for an appointment.

Once symptoms resolve or you begin to feel cold, please stop eating this soup.

You can find mung beans at the grocery store by the dried rice and beans, Amazon, or Thrive Market.

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Temperature: Cool

Flavor: Sweet, acrid

Actions: Clear heat, clear stagnation

Organs: Stomach, Intestines, liver, gallbladder

Used for constipation and diarrhea due to heat, indigestion, acid reflux, heartburn, smelly gas, bloating, water retention (see list above^)

Caution: Do not eat if you feel cold, have loose, watery stools, and low energy

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Ingredients

• 1 tbs Avocado Oil 

• 1⁄2 Sweet Onion, diced

• 2 clove Garlic, minced

• 2 Large carrots 

• 2 Stalks Celery

• 1 cup Mung Beans

• ½ head Cabbage- green or napa

• 1 tsp Dried Thyme

• 1 Bay Leaf

• 8 cups Bone broth or stock 

• Salt and Pepper to taste 

Preparations

1. Follow instructions on packaging to cook mung beans. 

2. In a large pot, heat oil over medium- heat. Add onions and sauté́ until translucent. Add garlic and continue sautéing for 1 minute. 

3. Add carrots, celery, and cabbage. Cook for another 3 minutes. 

4. Add broth, thyme, bay leaf, salt, and pepper. 

5. Drain mung beans. Add mung beans to soup. 

6. Bring to boil and then reduce to simmer for 20-30 minutes. 

Smoked Salmon Frittata with Caramelized Onions →

Smoked Salmon Frittata with Caramelized Onions

Frittatas are one of my favorite quick and easy meals! I keep frozen hash browns on hand just for this occasion. Now, there are no rules when it comes to a frittata in my book… If I have left over meat and veggies that need to be eaten ASAP I make a frittata. This smoked salmon recipe is specific for the winter season but can easily be substituted with other ingredients in a pinch.

After the holidays, you may be experiencing…

A general Qi deficiency which can look like general physical weakness, pale complexion, chronic fatigue, loss of appetite, mild sweating, lowered immune system, shortness of breath, and/ or a quiet voice.

You may also be experiencing more cold symptoms such as feet and hands are always cold; shivering; a sensation of cold in the abdomen; watery stool with undigested food particles; edema, weakness, fatigue, and/ or chronic digestive problems.

If you identify with any of these symptoms, you will definitely benefit from this whole food, warming meal.

PS- you can make this meal for breakfast, lunch, or dinner!

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Temperature: Warming

Flavor: Sweet, slightly salty, acrid

Actions: Supplement Qi, Blood, Yin, and Yang, Strengthen the TCM Spleen and Kidney, warms the middle

Organs: Spleen, Kidney, Stomach

Use: treats dry cough, dry, sore throat, hoarse voice, blurred vision, general weakness, pale complexion, cold hands and feet, watery stool, fatigue, edema

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Ingredients

• 12 oz Shredded potatoes, fresh or frozen

• 2 Tbs Avocado Oil or Ghee

• 1 medium onion, sliced, half moons

• 10 Eggs

• 1 cup Nut milk

• 1 Tsp Garlic powder

• 1 Tsp Salt

• 1/2 Tsp Pepper

• 8 oz Smoked Salmon

 Preparation

1.     Preheat oven to 350 degrees.

2.     In a large cast iron skillet (or other oven safe skillet), heat 1 Tbs oil or ghee over medium high heat.

3.     Add potatoes to skillet and continue to cook until golden brown, flipping every 2-3 minutes.  

4.     In a separate pan, heat 1 Tbs oil or ghee over medium heat. 

5.     Add onions and stir frequently. Reduce heat to avoid over cooking. 

6.     In a bowl, wisk together eggs, milk, garlic powder, salt, and pepper. Set aside. 

7.     Cut salmon into small pieces. 

8.     Once potatoes and onions are fully cooked you can begin assembling! In the skillet with the potatoes, layer the salmon and caramelized onions on top. Then pour in egg mixture, evenly covering all ingredients.  

9.     Place skillet in oven and bake for 30 minutes. 

10.  Remove from oven and serve! 

Baked Blueberry Oatmeal →

Baked Blueberry Oatmeal

Baked Oatmeal is a fast, easy breakfast. A meal you can make once and eat for a few days! Kids love this recipe too.

I’ve seen many recipes online that make this waaaay more difficult than it needs to be. This recipes is simple- combine all ingredients in a bowl and then bake! If you keep frozen organic blueberries in your freezer, you’ll most likely always have these ingredients on hand.

Try baking the night before and reheating in the morning for a quicker breakfast option. I’ve also baked in muffin tins for individual servings!

Oats are a wonderful way to supplement and warm the TCM spleen. This helps keep your energy and digestion strong during the winter season. Also helpful to nourish and replenish women after their period.

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Temperature: Warm

Flavor: Sweet

Actions: Tonify Spleen and stomach, supplement Qi and Yin, moisten dryness, tonify blood

Organs: Spleen, Stomach, Large Intestine, Lung

Use: Constipation due to dryness, spontaneous sweating, lack of appetite, fatigue

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Ingredients

• 2 cups Gluten-Free Old-fashioned Oats

• 1 tsp Baking Powder

• 1/2 tsp Fine-grain Sea Salt

• 1 3/4 cup Dairy-free Milk

• 1/3 cup Maple Syrup or Honey

• 2 large Eggs

• 1 Tbs melted Coconut Oil

• 2 tsp Vanilla Extract

• ½ tsp Cinnamon

• 1/2 cup fresh or frozen Blueberries

Preparations

1. Preheat oven to 375 degrees. Grease a 9-inch square baking dish.

2. In a medium mixing bowl, wisk together all ingredients except for cinnamon and blueberries.

3. Pour into greased baking dish. Evenly distribute ingredients in pan.

4. Sprinkle blueberries on top and sprinkle on cinnamon.

5. Place in the oven for 40-45 minutes.

6. When done, your oatmeal should be golden brown, especially along the edges.

*Optional toppings: splash of dairy free milk, nuts, fruit

Baked Pears →

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Baked Pears

Pears are a wonderful seasonal fruit that helps nourish the TCM Lung and Large Intestine. In 5 element theory, the lung and large intestine are associated with the metal element. The color associated with the metal element is white. Therefore, white-fleshed fruit and vegetables support the lungs and large intestine! Cool, right?

Pears, especially asian pears, have a special property that helps moisten the lungs and large intestine. Since it is the winter season, I recommend baking the pears to add warmth and make it easier to digest. A drizzle of honey supplements the spleen and walnuts help with constipation. If you are experiencing internal heat signs such as heartburn, acid reflux, temporal headaches, hot flashes, etc., do not add the cinnamon.

This recipe is best if you are experiencing dry skin, dry cough, dry throat, or constipation due to dryness. My hands used to get very dry and red during the winter but since I started eating baked pears I have smooth, moist skin!

I have found asian pears at Trader Joes, Sprouts, and the Asian Market. They were not organic but I wash them well. You can easily substitute other types of organic pears. Use whatever you have available to you!

If you would like some variety- try my sweet pear soup!

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Temperature: Slightly Warming

Flavor: Sweet, Slightly Sour

Actions: clears phlegm, moistens lungs and intestines

Organs: Lung, Large Intestine

Use: Cough, sore throat, phlegm in the throat, constipation, dry skin, loss of voice

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Ingredients

•  2 Pears- any variety, sliced

• 1 Tsp Coconut Oil 

 Optional:

• 1 Tbsp Honey

• 1/4 cup Walnuts

• Sprinkle of Cinnamon

 Preparations

1. Pre- heat oven at 350 degrees.

2. Slice Pears and place in a Pyrex dish coated with coconut oil.

3. Option: lightly drizzle with honey, add walnuts, and sprinkle cinnamon on top of pears.

4. Bake for 30 minutes- until soft (slightly browned).

Honey Roasted Root Veggies →

Honey Roasted Root Veggies

Root vegetables are some of my favorite veggies! Not only are they sweet and delicious they offer a variety of vitamins and minerals. In traditional medicine, root vegetables are considered grounding when we are feeling unbalanced physically and emotionally. Just as we might walk barefoot in the grass or do grounding meditations, we can also use food to ground and balance our energy since root veggies grow deep in the soil.

The sweet flavor of root veggies support the TCM spleen in the production of Qi energy and blood. If the TCM spleen is deficient you may experience bloating, lack of appetite, fatigue, foggy brain, worrying more than those around you, and/ or muscle weakness. If you have one or more of these symptoms it will be important for you to supplement you TCM spleen. Cooked root veggies are a great way to give your TCM spleen some love!

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Temperature: Warm

Flavor: Sweet

Actions: Clears Liver & Gallbladder stagnation, clears wind-damp conditions, nourishes blood

Organs: Spleen, Stomach, Liver, Gallbladder

Use: Mild diuretic, relieves pain, boosts immune system, regulates hormones during menopause, constipation, improves circulation, supports menstruation, decreases excess stomach acid, indigestion

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Ingredients

• 1 Tbs Honey

• 1 Tbs Apple Cider Vinegar

• Pinch of salt and pepper

• 1 cup Parsnips, peeled, diced

• 1 cup Golden beets, peeled, diced

• 1 cup Rainbow Carrots, peeled, diced

• 2 Tbs Avocado Oil

Preparation

1. Preheat oven to 375 degrees

2. Add all diced veggies to a large bowl and toss in avocado oil. 

3. Place veggies evenly on a parchment paper lined baking pan. 

4. Bake veggies for 30 minutes or until tender.

5. In a small bowl, wisk together honey, apple cider, salt, and pepper. 

6. Toss veggies in honey and ACV mixture and serve!

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Sweet Sesame Bok Choy →

Sweet Sesame Bok Choy

A complimentary vegetable to help digest warmer meals. This light leafy green supports TCM liver function by clearing stagnation and promoting the free flow of Qi energy in the body. This means, it supports healthy digestion, promotes detox and elimination, and can help decrease inflammation throughout the body.

Now, Bok Choy can be a little pricey in my book when it is out of season… I recently was lucky enough to find a bulk supply of Bok Choy at Costco (~$7)! Score! It was not organic but felt ok since I knew I was going to wash it well. I’ve also found great deals at the Asian market on Bok Choy. Depending on how many people you are cooking for you can adjust the recipe.

In this recipe, I give specific instructions on how to wash Bok Choy. It tends to hold on to dirt in between the leaves so a thorough washing is necessary.

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Temperature: Slightly warm

Flavor: Sweet, sour, bitter

Actions: Clears stagnation

Organs: Lungs, Stomach, Bladder, Liver, Heart

Use: Promotes urination, reduces lung and stomach heat, supports liver function

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Ingredients

• 10 stalks of baby bok choy

• 1 Tbs Avocado Oil

• 2 Tbs Coconut Aminos

• 1 Tsp Sesame Oil

• 1 Tsp Red Wine Vinegar

• 1 Tsp Honey

• 1/2 Tsp Red Pepper Flakes

• 1 Tbs White Vinegar (for cleaning)

Preparation 

1. Wash Bok Choy by soaking in cool water with 1 Tbs Vinegar for 30 minutes. Rinse and set on a towel to dry.

2. Preheat oven to 350 degrees.

3. Prepare a large baking pan lined with parchment paper. Cut bok choy in half longways and place on parchment paper. 

4. Drizzle and toss bok choy in avocado oil.

5. Bake for 7-8 minutes. Stems should be tender when cooked. 

6. Wisk together coconut aminos, sesame oil, red wine vinegar, honey, and red pepper flakes. Set aside. 

7. After removing bok choy from oven, drizzle with sauce and serve!  

Winter Greens with Pancetta →

Winter Greens with Pancetta

Do you ever wonder what to do with those beautiful green leaves attached to your beets? Don’t throw away those nutrient dense greens! Beet greens support healthy gallbladder and liver function, including detox. In fact, beet greens are used in supplements such as Standard Process Betafood and AF Betafood to support the gallbladder. The gallbladder is essential for the production of bile which emulsifies fat in the small intestine making it easy to absorb. When the gallbladder is weak you may feel nauseous, upset stomach, back or abdominal pain, gas, or bloating.

This delicious recipe will have you hooked on these dark leafy greens.!

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Temperature: Neutral

Flavor: Sweet, salty, acrid

Actions: Nourishes blood, circulates qi, nourish yin

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

Use: Detox, support liver and gallbladder function, aids digestion, dryness

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Ingredients

• 4 cups swiss chard, chopped

• 4 cups beet greens, chopped

• 1 tbs avocado oil, divided 

• 2 tbs shallots, sliced

• 1/2 cup pancetta, cubed

 Preparation

1. In a small pan, heat 1/2 tbs avocado oil on medium heat. Add shallots and saute for 1 minute. Add pancetta and saute for another 2-3 minutes. Remove from heat. 

2. In a large pan, heat 1/2 tbs avocado oil on medium high heat. Add swiss chard and beet greens. Saute greens for 3-4 minutes until greens start to wilt. 

3. Add shallots and pancetta to large pan of wilted greens and continue to cook for 3 minutes. Pancetta should be a little crispy. 

4. Remove pan from heat and serve!

Braised Lamb

Braised Lamb

The winter season is a time to rest and rebuild after the harvest months. Lamb supplements the TCM kidneys and restores Qi energy. Since lamb is considered warm-hot, it should only be eaten if there are cold internal conditions or during the winter months. The braised cooking method is ideal for the winter season-low and slow.

This recipe calls for lamb shoulder but you can easily substitute lamb chops if that is available. I was able to purchase grass-fed lamb shoulder for about $25 at Trader Joe’s! Since lamb is popular during the winter season it is generally easy to find. If not, you could use this same recipe with beef short ribs or a small beef roast. Cooking times may vary if using beef.

Make sure you are using quality, grass-fed meat whenever possible!

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Temperature: Warm-hot

Flavor: Sweet

Actions: Increases Qi, supplements deficiency, warms the center

Organs: Spleen, Kidney

Use: Increase energy, reduce lower back and knee pain or weakness, warm postpartum women, relieves abdominal pain due to cold

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Ingredients

• 2.5 lb Lamb Shoulder- Grass Fed

• 1/4 cup Arrowroot flour

• 3 small Carrots, chopped

• 3 ribs Celery, chopped

• 1 medium Onion, diced

• 4 cloves Garlic, smashed

• 1 sprig Rosemary, chopped

• 13 sprigs Thyme, whole

• 2 Bay leaves

• 1 can Tomato paste 

• 1 cup 100% Grape juice (alternatively, Red Wine)

• 1 cup Beef bone broth

• 1 tsp Salt, plus more for the dry brine

• 1 Tbs Avocado oil

• 2-4 cups filtered Water (enough to almost cover meat)

Preparations

1. Generously coat lamb in salt on all sides and set in the fridge for 2 hours. After two hours, remove the lamb from the fridge and pat dry with a paper towel. 

2. Preheat oven to 275 degrees. 

3. In a dutch oven, heat 1 tbsp avocado oil over medium-high heat. Add lamb to dutch oven pot and sear for 2-3 minutes on all sides. Remove lamb from the pot and set aside.

4. In the same dutch oven pot, add the chopped onion, carrots, celery, and garlic. Sauté for 5 minutes until soft and brown. Reduce heat to prevent burning.

5. Add tomato paste and cassava flour and continue to cook for 1 minute. 

6. Then add grape juice and bone broth. Let reduce for about 5 minutes (liquids should be bubbling).

7. Add meat back into the pot along with the rosemary, thyme bundle, bay leaves, and salt.

8. Add filtered water until the lamb is almost completely covered with liquid. The very top of the meat should still be exposed. 

9. Cover with lid and place in the oven for 3 1/2 hours. Remove lid and cook an additional 30 minutes to brown meat. Meat should be very tender and fall apart easily. If it is not tender, continue cooking for 30 additional minutes. 

Longevity Soup- Homemade Bone Broth

Longevity Soup- Homemade Bone Broth

Have you ever eaten a Chinese restaurant? Did you notice they served you a cup of soup when you sat down? This is because it is known in their culture and medicine that warming the stomach aids the digestion of your meal. What do we do in America??? We serve you a nice tall glass of ICE COLD water. The exact opposite. The cold constricts and shuts down your digestive fire making it more difficult to digest your meal causing stomach aches, indigestion, acid reflux, and heart burn. I recommend adding 8 ounces of warm broth or soup before a meal to promote optimum digestion. Bone broth is an ideal, nutrient dense option to support digestive health and overall well being.

Bone broth contains vital amino acids that help the body rejuvenate during the winter season. In Traditional Medicine everyone is born with vital qi energy called Jing essence. Jing essence originates from the kidneys. It is important that we nurture our Jing essence and kidneys with bone broth to promote longevity and vitality.

Benefits of Bone Broth

• Supports digestive disorders by promoting glutathione production and adequate hydrochloric acid

• Supports the liver in natural detoxification

• Contains Glycine (amino acid) needed for healthy fetus and infant development

• Promotes strong cartilage, bones, and joints

• Promotes glowing skin and strong nails and hair

• Reduces inflammation which can boost the immune system and decrease allergies, arthritis, and asthma

• Can assist with boosting your metabolism to regulate weight

For more information, check out this article from the Weston A. Price Foundation.

In TCM, bone broth supports the kidneys by supplementing blood, bones, skin, and hair. Bone broth is great for those with a TCM blood deficiency or qi deficiency. Menstruating women, those that have experienced blood loss due to trauma or child birth, or those that have had prolonged illness will benefit from bone broth daily. This superfood is so easy to make once you get into the habit!

Buying bone broth from the store can get expensive. Plus, many brands include additives, preservatives, and coloring, even if it says organic. You can make your own for the same price or less at home! Here are a few tricks I’ve learned:

• Cut down on the cost of bones by buying a whole organic chicken and saving the bones to make broth. I usually save a few chicken carcasses in order to have enough bones for broth. If you can find chicken feet and necks at your local store add those too for an extra collagen boost! My local grocery stores do not always have feet and necks available but they did have a turkey neck, which works too!.

• You can purchase organic, grass-fed beef bones in the freezer section at most stores or talk to the butcher counter. I usually make two batches of broth from the same set of beef bones. Sometimes I think I could do 3 batches! I have also ordered grass-fed bones from Arizona Grass Fed Beef which get mailed straight to my house. I always try to support local farmers when I can!

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Temperature: Warm

Flavor: Sweet, acrid

Actions: Nourish blood, builds jing essence

Organs: Kidney, Liver, Spleen

Use if you are a postpartum or menstruating woman, those that have experienced blood loss, weak bones, hair, skin, or nails, foggy brain, dizziness, weak immune system, aid digestion, and overall wellness.

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 Ingredients

• 3 pounds choice of meat bones- chicken (including necks and feet), beef, mix 

• 12 cups filtered water

• 1 yellow onion, quartered

• 2 Carrots, cut in large pieces

• 2 Stalks Celery with leaves, cut in large pieces

•  2 Bay leaves

• 1 tsp salt

• 4 cloves garlic, smashed

• 3-4 fresh or dried Shiitake mushrooms (optional)

• 1 Tbs apple cider vinegar (optional)

Stove Top Preparation

1. Add bones and enough water to cover in a large stock pot. 

2. Bring to boil and boil for 3-5 minutes. Foam and other impurities will bubble to the surface. 

3. Strain bones and discard water. Rinse bones and clean pot before returning bones to pot.

4. Add all ingredients including bones to the large stock pot. 

5. Bring to a boil for 1 hour and then reduce heat to a simmer for 24 hours. 

6. Pour broth through a large fine-mesh sieve in to a large bowl. 

7. Place broth in fridge to cool. This fat will separate and solidify making it easier to skim. 

8. Skim off and discard excess fat before use. 

Slow Cooker Preparation

1. Add bones and enough water to cover in a large stock pot. 

2. Bring to boil and boil for 3-5 minutes. Foam and other impurities will bubble to the surface. 

3. Strain bones and discard water. Rinse bones before adding to slow cooker. 

4. Add all ingredients to slower cooker. 

5. Cook on low for 24 hours.

6. Pour broth through a large fine-mesh sieve into a large bowl. 

7. Place broth in fridge to cool. This fat will separate and solidify making it easier to skim. 

8. Skim off and discard excess fat before use. 

InstaPot Preparation

1. Add bones and enough water to cover in a large stock pot. 

2. Bring to boil and boil for 3-5 minutes. Foam and other impurities will bubble to the surface. 

3. Strain bones and discard water. Rinse bones before adding to InstaPot. 

4. Add all ingredients to InstaPot. Only fill pot to MAX fill line. 

5. Close vent and set to Manual for 1 hour. 

6. Let pressure come down naturally, do not release vent. 

7. Pour broth through a large fine-mesh sieve into a large bowl. 

8. Place broth in fridge to cool. This fat will separate and solidify making it easier to skim. 

9. Skim off and discard excess fat before use. 

Storage Options

1. Fridge- store in the refrigerator for 4-5 days. Reheat to boil on stove top.

2. Freeze- pour broth into silicon molds and freeze for easy use. 

3. Preserve broth with canning.https://www.youtube.com/watch?v=2bJT1zx-y4c

Source:

https://draxe.com/nutrition/bone-broth-benefits/

https://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/

Butternut Squash and Carrot Soup

Butternut Squash and Carrot Soup

The spleen in traditional medicine helps transform food into energy and sends the energy to support all the organ systems. When the spleen is tired and worn out from stress, overwork, or overeating too many sweets you may feel tired, bloated, have a poor appetite and motivation, and feel like your mind is always active. This delicious recipe nourishes the TCM spleen and stomach with the natural sweetness of butternut squash and carrots. Cooking these veggies in a soup supports digestion and supplements overall energy.

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Temperature: Warm

Flavor: Sweet, acrid

Actions: Clears stagnation, increases qi, nourishes blood

Organs: Spleen, Stomach, Lung

Use: Decreases inflammation, increase energy, stimulates bowel movement, supports immune system, increase circulation

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Ingredients

• 1 Butternut Squash (907g), peeled and cubed

• 1 tbs Avocado Oil

• 1 Onion, chopped

• 2 Cloves Garlic, minced

• 2 Carrots, large chopped

• 5 cups Bone Broth (Beef or Chicken)

• 1/2 tsp Ground Ginger

• 1/2 tsp Ground Cinnamon

• 1/2 tsp Salt

• 1/4 tsp Pepper

• 1 pound Italian Sausage (Butcher Box)

Preparations

1.     In a large stock pot on medium heat sauté onions with avocado oil until onions are translucent. 

2.     Add garlic and cook for another 2 minutes.

3.     Add carrots, butternut squash, bone broth, ginger, cinnamon, salt, and pepper . Bring to boil and then reduce heat to a simmer for 30 minutes.

4.     Add soup to a blender and blend until smooth. 

5.     Return soup to pot and add salt and pepper. 

6.     Brown Italian sausage in skillet and stir into soup. 

Mama Mercy's Beef and Cabbage Soup →

Mama Mercy’s Beef and Cabbage Soup

This recipe is version of a soup Dr. Oscar’s mother used to make. It has turned into one of my favorite go-to recipes when I’m feeling cold and run down.

This recipe is especially useful for those with a “yang deficiency”. It also helps build blood since it is rich in iron. Potatoes are grounding since they take root deep in the soil.

This soups wonderful for women before ovulation and menses to warm and nourish blood or for women trying to become pregnant.

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Temperature: Warming

Flavor: Sweet, Acrid, slightly bitter

Organs: Spleen, liver, kidney, stomach, large intestine 

Actions: Supplements Qi and blood, nourishes yin, moves fluids, strengthens bones and sinews, drains damp

Good for helping with edema, nourishing body due to deficiency or illness, for women before and after menses, may help with lower back and knee pain, good for constipation (especially the elderly and women), and detox.

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Ingredients

• 1 pound Beef stew meat

• 1 tbsp Avocado Oil

• ½ cup Onion, diced

• 2 cloves Garlic, minced

• ½ small head of Cabbage, chopped

• 1 cup white Potato, diced

• 1 tsp fresh Thyme

• 1 tsp fresh Sage

• 8 cups Beef Bone Broth

• ½ tsp Salt

• ¼ tsp Pepper

Preparations

1. In a large stockpot, heat oil over medium heat. Add onions and garlic. Cook onion and garlic for 2-3 minutes until onions are translucent.

2. Add beef and brown for 30 seconds-1 minute on each side.

3. Add remaining ingredients- cabbage, potatoes, bone broth, thyme, sage, salt, and pepper. 

4. Simmer soup for 1-1 ½ hours until meat is tender. 

*Alternative cooking: Slow cooker on high for 4 hours  

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Sweet Pear Soup

Sweet Pear Soup

Goji berry and red date tea is a popular remedy to nourish Qi energy, yin, and blood. It also supports the TCM kidneys and vision. Pears, a white-fleshed fruit, supports the lungs and large intestine. Pears moisten the intestines, skin, and a dry cough.

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Temperature: Warming

Flavor: Sweet

Actions: Nourishes Qi, blood, and yin, quiets the spirit

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

Use for a dry cough, sore throat, phlegm in the throat, dry skin, loss of voice, yin deficiency, blood deficiency, constipation due to dryness or stagnation, and reducing irritability.

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Ingredients

• 1 Asian Pear*, sliced

• 2 cups Filtered Water

• 1 Tbs Goji Berries

• 4 Chinese Red Dates (or medijool) 

• Optional: Raw Honey 

* Any variety of pears can be substituted

Preparations

1. In a small saucepan, add pears, water, goji berries, and red dates. 

2. Cover the pan with a lid and bring to a light boil. Reduce to a simmer and cook for about 15 minutes.

3. With a spoon, test pears for tenderness. Remove from heat when tenderness is soft but not mushy. 

4. Laddle pears, goji berries, red dates, and liquid into two bowls. Option to lightly drizzle with honey for added sweetness. Soup is sweet by itself so I recommend trying a bite first. 

Wellness Soup

Wellness Soup

This soup is my go-to for those feeling under the weather such as feeling cold, chills, body aches, runny nose (clear or white), diarrhea, and/ or a mild cough. These "cold" symptoms mean the body needs to get warmed up.

In Oriental Medicine white fleshed vegetables are associated with the Lungs. The TCM Lungs are responsible for regulating the immune system. This soup is full of white fleshed vegetables- daikon radish, parsnips, rutabaga, onion, garlic, ginger, and shiitake mushrooms! The acrid flavor of onions and garlic help to “release the pathogen”, while the vegetables nourish and heal. The warming nature of the garlic, onion, bone broth and the longer cooking time warm the body which is important when you “catch a cold”. Get it? We have to warm up and get the cold out! Very important!

Many people do not notice the vegetables on the top shelf in the produce section! I find daikon radish, parsnips, and rutabaga at Sprouts, Trader Joe’s, and other local grocery stores on the upper shelves in the produce cooler (where the carrots, lettuce, etc. are located). Shiitake mushrooms can be purchased fresh or dried. If using dried shiitake mushrooms make sure to rehydrate in water before adding to this soup.

Homemade bone broth is super simple in the crockpot or pressure cooker! Check out my recipe homemade bone broth here. I find it to be cheaper and healthier than purchasing prepackaged broth in the store but in a pinch store bought is still beneficial!

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Temperature: Warming

Flavor: Acrid, sweet

Actions: Releases the exterior, drains damp, warms channels

Organs: Lungs, Spleen, Stomach, Liver

Use: Common Cold (feel cold, chills, body aches, headache), phlegm in nose and/ or throat, cough, intestinal dryness (hard stool, constipation)

*Caution: Do not use this recipe if you are experiencing excessive sweating 

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Ingredients

• 1 tbsp Avocado Oil

• 1⁄2 cup Daikon Radish, diced

• 1 cup Rutabaga, diced

• 1⁄2 cup Parsnip, chopped

• 1⁄2 Sweet Onion, diced

• 2 large Carrots, chopped

• 2 ribs Celery, chopped

• 2 cloves Garlic, minced

• 1 inch knob fresh Ginger, peeled

• 1⁄2 cup Shitake mushrooms, sliced or diced (dried or fresh)

• 1 tsp Thyme

• 2 tbsp Coconut Amino or Tamari

• 8 cup Chicken or Beef Bone Broth

• Salt and Pepper to taste

Preparations

1. If using dried shiitake mushrooms, soak mushrooms in warm water for 15-20 minutes. 

2. In a large pot, add oil and sauté onion and garlic over medium heat until onions are translucent. 

3. Add daikon radish, rutabaga, and parsnip, and sauté́ for 3 minutes. 

4. Add ginger, bone broth, thyme, coconut amino (or tamari), salt, and pepper). 

5. Bring to boil and then reduce heat to simmer.

6. Cover with lid and simmer soup for 20 minutes.  

7. Add Shiitake mushrooms and simmer for 10 more minutes uncovered.

8. Veggies should be fork tender when done.

Enjoy!

InstaPot Wild Rice and Shiitake Mushroom Soup →

InstaPot Wild Rice and Shiitake Mushroom Soup

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This is one of my FAVORITE soups!

This dairy-free creamy soup will warm your spirits during the cold season. Shiitake mushroom with its many medicinal benefits will boost your immune system and increase your Qi energy. Dried Seaweed adds an added salty flavor while supporting your kidneys and thyroid. Also great for women during or after their period or postpartum.

Wild rice is considered a grass, not a grain, which means some people digest this type of rice easier. If you are grain-free, opt out of the rice and add extra veggies or potatoes.

If you or someone in your family is not a fan of mushrooms, I highly recommend chopping them in a food processor. They will mix with the rice and veggies. You’ll never those mushrooms are there!

Although this recipe is designed for the InstaPot… this meal can easily be done on the stove top or slow cooker. Cooking times may vary on the stove top but should be similar to the instructions below. For the crockpot, cook all ingredients on high for 4 hours.

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Temperature: Warm

Flavor: Acrid, Sweet

Actions: Drains damp, clears stagnation, nourishes blood, supplements Qi

Organs: Spleen, Kidney, Liver, Lungs, Large Intestine

For symptoms such as bloating or edema, to aid with detox, regulate blood sugar, increase energy, support immune system, hormone regulation, aids digestion, resolve diarrhea, and nourishes postpartum and menstruating women.

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Ingredients

• 1 Tbs Avocado Oil

• 1/2 Cup Onion, diced

• 3 Cloves Garlic, minced

• 2 Large Carrots, chopped

• 2 Ribs Celery, chopped

• 1 Cup Shiitake Mushrooms, sliced

• 1 Cup Wild Rice

• 2 Cups Kale, chopped

• 8 Cups Chicken Bone Broth

• 1 Can Coconut Milk

• 2 Bay Leaves

• 1 Tsp Thyme

• 5 Grams Roasted Seaweed (1 small package), torn to small pieces

• Salt and Pepper to taste

Preparations

1.     Turn InstaPot to “Sauté”. Add avocado oil, onion, carrots, celery, garlic, mushrooms, wild rice, bay leaves, thyme, and bone broth. 

2.     Add lid and set InstaPot to “Manual” for 25 minutes with valve closed. 

3.     Let the pressure release naturally for 10 minutes. Then release the steam by turning the valve. 

4.     Add coconut milk, kale, seaweed, salt, and pepper. Let the kale and seaweed cooked down and thicken for about 10 minutes and then serve!