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Laura

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Today’s Recipe: Easy Mexican Chicken

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I found a couple of chicken breasts, on the bone, in my freezer, and came up with this simple recipe.

2 Chicken breasts, on bone, or off, skin removed

1 med onion, red or white

1 stalk celery, sliced into 1/4in slices

1 carrot, sliced as celery

2 t chili powder

2 t ground cumin

1 t salt

pepper to taste

olive oil

2 c prepared salsa

Drizzle the bottom of a small casserole with some olive oil. Place slices of onion on the bottom till it is covered. Place the chicken breasts, bone side down, on the onions. Season by sprinkling chili powder, cumin, salt and pepper over. Sprinkle celery, carrot, and any left over onion over the chicken. Top with salsa. Bake in a 350 degree oven for 45 minutes.

This dish can make 2 meals or 4, depending on how much chicken you eat. I eat one half breast per meal. Serve over the top of brown rice. Add steamed veges on the side and you are done.

Spring is Really Here, and so are Allergies

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Spring has sprung. I was in New Mexico last week and my allergies were terrible. Yes, Albuquerque is one of the worst allergy cities in the country. Tons of pollen as well as dust off the desert.

This got me thinking about allergy reduction and prevention.

I recommend several different things.

First, diet. Reducing or eliminating sugar and all processed and refined foods can make a tremendous difference in the immune system and reduce sensitivity to allergens.

Second, cleaning. You must do a thorough job of cleaning your house of dust and pet dander and fur, as well as trying to eliminate any mold sources. The bedroom is where we spend as much as one third or more of our life. Launder all bedding in hot water and dry on High. You can even use 80 Mule Team Borax in the laundry to boost the cleaning. Dust the bedroom completely, pulling out dressers and beds from the wall, and dusting behind. Use the vacuum with the brush attachment to really suck up the dust. Or dust with a damp cloth to pick it all up.

Third, reduce exposures to toxic materials. The immune system is often aggravated by personal care products and home products that we use every day. Worst are things that are scented.  Switch to all unscented products or natural brands from the health food store that are less aggravating. Change laundry soap to unscented, and get rid of fabric softener, unless it is one of the natural brands. I often smell laundry soap and fabric softener on people and I actually react right there. I think many others react like this too.

Fourth, improve immune health. Rest at least 8 hours per night. Exercise at least 30 minutes of walking per day, drink at least 1/2 gallon of water daily, eat only whole foods you prepare yourself, reduce eating out, and take supplements that help with allergies. I really like the bioflavonoids for this, including Quercitin, Rutin, and Hesperidin, they reduce the tendency of the body to produce histamines, the things that make your eyes red and itchy, and make red blotches on skin. Fish oils are also good, take the recommended dose to really be effective. And some people like to use things like ginger, cayenne, turmeric, nettles extract, N-acetyl cysteine, bromelain, and others. Get a consultation from a professional before using these things to make sure they are right for you.

Chinese medicine also has herbal formulas that treat allergies. These must be chosen based on your diagnostic pattern to be most effective, so see a practitioner for this. Herbs that are commonly used in these formulas might include honeysuckle, forsythia, chrysanthemum, mint, as well as others to help your Qi flow be better.

More on Spring

Ever notice how many people catch cold in the spring? We get so excited when the first warm days come, and the first green things pop out of the ground. Yesterday I saw a young lady wearing shorts at the grocery store. But it was only 52. On a 52 degree day in the summer, everyone would be wearing long pants and jackets!

As I talked about yesterday, in Chinese medicine, spring is associated with Liver, and wind. Everyone knows this is kite-flying season. Remember , ‘if March comes in like a Lion’ and so on… So in Chinese medicine wind is known to be a major factor in the development of diseases in the spring. We expect to see more people with colds and flu in the clinic, because in Chinese medicine, when a person catches something, it is called ‘invasion by outside evils through wind’. (rough translation) You could say that the concept of wind includes the process by which viruses and bacteria are introduced into the body. There are even two points under the back of the head which have the name: ‘wind gate’. This is about the place where you will rub when you have a headache. It is thought to be a major entry for wind into the body, and in fact, if you get a stiff neck as a part of catching cold, you will often feel it there.

There is another point on the front of the neck, on the lateral border of the sternocleidomastoid muscle (look that up in your Funk and Wagnells) called ‘East wind’ or ‘evil Qi’ in Japanese. This is another place where wind is known to enter the body. When it is tender, I focus on strengthening the immune system in my acupuncture treatments. More evidence that you should stay bundled up just a little longer. Remember, our nights are still getting down to the low 20s.

We are so tempted to go outside without much outerwear this time of year. But in China during this weather, you would see people wearing scarves around their necks. They know, from tradition, that when it feels warm, but is actually still pretty cold on the Earth, that people are prone to ‘catching wind’. I don’t know if wearing a scarf would really prevent you from catching  a virus, but it might help keep your immune system strong so you are less vulnerable.

I am not saying that you have to stay totally covered with a warm coat, but just don’t get to excited about spring. Dress in layers so you can unbundle if you get too warm, and respect your immune system. Last night on a TV show I saw people who were suffering from a terrible flu/cold. I remember feeling that way in the past and I bet you do too. You don’t want to go there. Keep your coat on.

Spring Time Wind

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I was reminded yesterday about the effects of the seasons on people’s disharmonies. In Asian medicine, the spring season is related to the organ called Liver and the element of Wood in the 5 Phase system. One of the symptoms of Liver disharmony is Wind, typified by spasms, quivering and shaking, or any symptom that comes and goes fairly frequently. We are seeing a lot more cases that we would call Wind in the clinic these days. They include upper back, shoulders, and neck spasms, headaches, muscle spasms of all kinds, and things like twitching eyelids. I wouldn’t be surprised to see a case of Bell’s Palsy.

It is so interesting to see, over and over, the insight and wisdom of the ancient Chinese. They observed the cycles of nature, the seasons, and the correlations in human health and disease.

Sometimes to patients, it might seem strange that we say, “you have Liver wind”, but in many ways, it makes sense.

The Liver gets into this state, often because it is not nourished by Blood and Yin, which are naturally depleted by the drying effects of winter, and the less than optimal nutrition of winter. Blood and Yin can be built by eating vegetables and fruits in season, they moisten and nourish. The Liver needs this moist nourishment in order to carry out it’s function of smoothly circulating the Qi. When it cannot smoothly circulate, we have the result of Wind, which demonstrated the lack of smoothness in the movement of Qi.

The flavor of Sour is related to Liver in Oriental Medicine. Sour things help the Liver more smoothly circulate Qi, because when it is running amok, the sour astringency pulls thing back in to order. We use peony root for this in herbal medicine, but things like citrus fruit and other tart fruits can also help this. So, isn’t it interesting that we are getting such a crop of citrus in the grocery stores right now. Take advantage of this.

The element of Wood in the 5 Phases makes sense related to springtime because, obviously, the trees and plants are coming back to life. The sap is rising in the trees. I saw tubes coming from Maple trees into buckets just yesterday in Amish country.

So, happy spring. And may your Liver smoothly circulate Qi.

Today’s Recipe: Yogurt

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Last night my sister mentioned just how much sugar there is in commercial flavored yogurt. YOU BET! Growing up in the 70s we made our own yogurt in the old Salton Yogurt Maker, silly thing only made 5 little containers full. In college, in the coop dorm, I was the yogurt maker for a year, and made yogurt in 20 gallon batches. So, yes, I know about yogurt. And rarely give it a thought, but suddenly realized that I should post this simple recipe. Stop paying big money to the corporate food monsters and make your own! You can make a batch every other week and stay supplied all the time. It keeps very well in the fridge, and you can find lots of ways of using it.

Basic Yogurt Recipe

Materials: Medium cardboard box, or small cooler, big enough to hold the two quart containers surrounded by towels

2 bath towels

2 1 qt plastic containers, very clean and dry, with lids. Can use yogurt containers from commercial yogurt

Kitchen thermometer for testing milk temperature, instant read is best

2 quarts milk, any kind you like, skim is not so good

clean stainless pot large enough to hold milk

Store bought yogurt, the best you can get, from the health food store, or plain unflavored Dannon if that is all you can get.  A small one is plenty.

Instructions: Place the milk in the pot and heat over low heat until the temperature reaches 180. Do not let it boil. This is called scalding. A slight skin may form over the top. Make sure the thermometer is not touching the bottom of the pan, but is just measuring the temperature of the milk.

When the milk reaches 180. Turn off the heat and monitor the temp as it cools. When it reaches 110, and NO HIGHER, add 2 -4 Tablespoons of yogurt and mix well with a wire whisk. Pour the milk into the two containers and cover.

While all of the above is going on, line your box or cooler with one bath towel to make an insulating layer. Put the yogurt containers into the box, next to each other, and make sure they are well insulated with the towel. Place another towel over the top. Set in a quiet place overnight. Next morning you will have yogurt.

You could also put foil around the new yogurt containers to assist in them holding their heat.

Notes

If the yogurt does not ‘yog’, it is due to one of the following problems:

Your milk was too hot, or not hot enough when you added the culture. 100 is about the lowest temp that will work. Anything over 110 really will kill the culture.

Your containers were not clean and other bacteria or chemicals killed the culture.

Your insulation was not good enough and the yogurt lost heat so the culture could not grow.

Your starter yogurt from a commercial source did not have live acidophillus in it, or was designed by its producer to not be able to be used as a starter.

More Notes

If you like your yogurt to be thicker you can do two things:

Dissolve 1/4 c  (or more to taste) dried milk powder in the heated milk before adding the culture

Dissolve 1 tsp plain gelatine in 1/4 c cold water and allow to bloom for a few minutes. Add to the cooled milk and stir well when adding the starter culture.

Some people will allow the yogurt to stand overnight in a warm oven, but you must have a pilot light for this to work. Others will start the oven and warm it to low, then turn if off and leave the containers in the oven over night. I have killed many batches doing this, as I always had my oven too hot and killed the culture. I think the box-and-bath-towel method works best.

My aunt once went on a backpacking trip where goats were used as pack animals. They would milk the goats and make yogurt overnight in their sleeping bags. Just as an example.

Using Plain Yogurt

I cannot give a complete list, but here are some starter ideas:

Eat plain yogurt with honey, fresh fruit, granola, use in homemade salad dressings, use as a base for sauces, as a dressing for a fruit salad, as a protein source in smoothies, take in lunch box, or enjoy plain, as I do. I really like making mine with non-homogenized, raw milk. So yummy I could eat way too much.

Today’s Recipe: Baked Squash

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Many people complain to me that they can’t lose weight. I recommend a lower carb diet and squash can be a great way to fill up and get that carb feeling, while adding tons of nutrients and avoiding the concentrated carbs of bread and potatoes. We love using squash instead of rice or noodles under stew or curry. One of the other great things about it is that it is SO EASY. And it keeps well in the fridge for the next day or so.

A bit about squash…Winter squash keeps well and is very economical to purchase. You can grow it easily in the summer and keep it for a long time over the winter. The spaghetti squash is famous because it is all strings and some people like to put spaghetti sauce over it. I think that is a bit silly because it is really good just with butter. It is the large oblong yellow one. The acorn squash is the dark green or orange one with the fluted sides. It is famous because people like grandmothers often bake it cut side up and fill the center with butter and or brown sugar. Yum. I’d leave out the sugar. And the butternut squash is the lightbulb shaped one. It is the one that people sometimes use instead of pumpkin to make a pie. It is just good as it is. Oh, and there is also pumpkin, which can be cooked and eaten like squash. We get extra ones in the fall, peel, cube, and steam it and keep it frozen. I could go on and on. So, for all of you who think you hate squash, try this recipe and see, once again, if you really dislike it as much as you thought. And get ready, this is about the most simple recipe I will ever put here.

Basic Baked Squash

Winter squash: spaghetti, acorn, or butternut, or pumpkin

Cut the stem end off the squash, and then cut it in half the long way, from North to South poles. I use a big chef’s knife. Sometimes you can use a cleaver and a rubber mallet to drive it through. Be careful of cutting yourself. It can take a lot of strength, especially if the squash is older and more dry on the surface.

Scrape out the seeds, using a big spoon. Put them in your compost. Or if you like, you can dry them and make baked seeds. Later.

Using a cookie sheet with a raised edge, also known as a jelly roll pan, you will bake the squash. Place the cookie sheet in the oven and put about 1/4 inch of water in it. Place the halves of the squash, cut side down, on the sheet.

Bake at 350 for about 45 minutes, or until it seems done.

Allow to cool a bit, scrape out the filling, and serve in mounds with butter, REAL BUTTER, and salt and pepper.

More later on this fascinating subject.

Time to get out and MOVE

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Well, now the smell of spring is here and we have been sitting around inside all winter. And we have not stopped storing up fat for the winter, in fact, we seem to have been storing up fat for the summer lately. So it is time to go.

Benefits of being outside are so numerous I cannot mention them. But highlights are: increased Vitamin D from sunlight, increased oxygenation of your tissues, thus improving energy, mental clarity, helping with insomnia, and improving mood.

So, as you are beginning to be more active, start simple like going around your yard and picking up trash. Let your gaze move around the yard and make a mental list of what you would be inspired to do in your garden this spring. Maybe you could walk to something nearby, just a few blocks and back. Check out your neighbors’ homes, notice their gardens, see who is around. Consider getting in touch with a few of them to have some kind of a get together this summer.

You don’t have to start out on a big walking or running program right away.

Over the years, in every city I have occupied, I have seen Asian people walking slowly in my neighborhood. Often in the evening after dinner. And, yes, often the wife is walking behind her husband, but they are walking. Slowly. Walking. They apparently do this as part of their cultural activities. Interesting that this is not so common among Americans.

Simple, comfortable movement is an essential part of Asian health activities. People do Tai Chi or Qi Gong  in the parks in China, and everyone walks or rides bikes.

How would our country be different if more people walked or biked to their destinations?

How much money would we save on health care if we just moved more?

Today I watched my 4 year old niece dancing at lunchtime. I thought to myself, “how did I get from there to here?”

Today I will move more.

Today’s Recipe: Sauteed Asparagus

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This is another of my detox specialties. Asparagus is fantastically nutritious. Our dogs beg for it. When it is on sale, buy 2 or 3 bunches. It keeps well in the fridge in a plastic bag. Don’t rinse until use. We will eat it every night. Or alternate nights with broccoli. That’s good detox…..

1 bunch fresh asparagus, about 1 lb, cut ends trimmed. If they are very woody, try to trim above the woodiness. If not, just trim off the dried out cut ends a bit shorter. It is easier to trim if you leave the rubber bands on. Cut the asparagus into 1 inch lengths, saving the topmost inch aside.

olive oil, butter, salt, pepper

Heat about 1 T olive oil over medium-high heat in a non stick or other skillet till hot, add 2 t or so butter and heat till it stops bubbling. Throw in all the asparagus, except for the top (flower) ends. Toss it around and saute. Salt and pepper to taste, and saute about 2 minutes. Throw in the flower ends now so they don’t get over cooked. Toss and stir till everything is a little soft but still bright green, about 2-3 minutes more.

Eat while still hot. A bunch serves two vege-lovers, or 4 vege-not lovers

Today’s Recipe: Vegetable Stir Fry

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One of the most important ways to enhance detoxification through dietary means is to increase the vegetables in the diet. Veges of all types increase the numbers and types of minerals and vitamins, as well as other nutritional elements that are critical for the function of all the biological systems, most especially the liver. I recommend that everybody “take the challenge” and try to eat 8-9 servings daily of fruits and veges.  Remember, a serving is one medium apple, pear or peach, and 1/2 c cooked vegetables or 1 cup of raw vegetables. We recommend no bananas, as they have a property of spiking the blood sugar (high glycemic index).

Vegetable Stir Fry

This makes a big pile, enough for several servings. You can vary the types and amounts of veges to your liking. All slices should be about the same thickness, I like about 1/4 inch.

1 carrots, sliced thin on the diagonal

1 onion, top and bottom ends removed, sliced from North to South

1 celery stalks, sliced on the diagonal

1 red bell pepper, core removed and sliced. I like to go from North to South

1 medium zucchini, ends removed and sliced

2 cups broccoli. Cut the top of the tree off. Make small trees, they call these florettes.  Cut the bark off the trunk. Cut the bottom end off the trunk and then cut the whole thing on the diagonal

2 cloves garlic, minced or pressed, if you like

1-2 T minced fresh ginger, if you like

2 T soy sauce, if you like

2 T olive oil, or more or less to your preference

1 T butter

Heat the olive oil in a large skillet or pan on High heat. Add the butter and melt it. Quickly, before the butter burns, add the onions and celery and stir and saute for about 3 minutes. Add ginger if using. Add the carrots and broccoli stems, and garlic if using. Cook 2-3 minutes until they are getting hot, then add the bell peppers, broccoli florettes. Check to see how things  are getting done. If they are still pretty raw, cover the pan for a couple of minutes to allow things to steam. Or, stop cooking at any point. The veges should be bright in color and somewhat crunchy in texture. The garlic is added at the end here, to keep it from burning as that makes it bitter. At the very end, season with soy sauce. You can also drizzle sesame oil over it and sprinkle with sesame seeds if you like.

The principle of making this work is to add the hard veges at the beginning so they can cook longer. Add the softer veges at the end so they don’t get too limp. We like beginning with onion as it gets sweet as it cooks and flavors all the other veges.

This is a staple in my house and keeps well in the fridge for future meals. Try different vegetables if you like. Purchase red bell peppers when they are on sale as they keep well. Green peppers are always affordable and go well in this dish. Other veges to try would be napa cabbage (add last  as it cooks very fast), broccoli rabe, fennel bulb, summer squash, red or green cabbage, Japanese eggplant, parsnips, snow peas, sugar snap peas, and whatever you want to try.

It is easy to get 2-4 servings of your 8-9 of veges and fruits per day by eating this. Just two cups on your plate, next to the meat and whole grain is all you need to get 4 servings.


Today’s Recipe: Basic Brown Rice

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In Asia, rice is the foundation of all meals. People there usually prefer white rice, as they see it as more sophisticated than brown. They associate brown rice with poor people. Also, I think they don’t have access to brown rice very much.

In Asian medical thinking, rice has the quality of being sweet in flavor and neutral in temperature. It has the properties of nourishing the Spleen, soothing the Stomach, expelling toxins, increasing Qi. Basmati rice has more damp draining properties which are diuretic properties. Rice is neither warming nor cooling so it is acceptable for all constitutions. It is also very digestible, so acceptable for any digestive system, even children. Rice can be helpful for diarrhea, nausea, and thirst. It is said to increase the capacity of the Spleen to absorb Yin energy, so it is good for persons with the pattern of deficient Yin and Spleen issues.

It is highly nutritious, and has been long a staple of the health food diet.

Many people ask me how to cook whole grains, as I recommend them over white rice, pasta, and potatoes. I usually cook all whole grains in my rice cooker. It has a nonstick coating, and holds nearly a gallon capacity so I can make large amounts. The advantage of a rice cooker is that it cooks everything perfectly because it senses the weight of the cooked material getting lighter as it gives off steam. We also use it to cook millet, barley, brown rice, wild rice, quinoa, and buckwheat.

But for those of you who are just starting out with whole grains, you can do a good job with brown rice on the stove in a normal pot with a lid. I recommend a heavy pot that has a good heat capacity and a good fitting lid.

Basic Brown Rice    serves 2

1 cup short or long grain brown rice (not the pre-cooked kind, just the plain stuff, usually in a bag or in bulk)

2  cups water or broth at the boil (get it going on the stove in another pot)(or in your electric kettle)

1/2 teaspoon salt

2 t butter or olive oil

Melt the butter over medium-high heat in your saucepan. Throw in the rice and stir while it heats up. When it starts to smell nutty, pour in the boiling broth/water and salt. Immediately turn down the heat to very low and cover. Cook for 45 minutes and DO NOT LIFT THE LID. Not lifting the lid is the key to great rice. At the end you can lift the lid and fluff the rice a bit. If it is still a little wet, you can cook it without the lid a few minutes to allow the steam to be released and dry out the rice. You may need to adjust the amount of water, or length of cooking time after your first attempt.

Alternatively, you can skip the browning in butter part, and just put the rice in the pot with water and salt, bring to the boil, cover and lower the heat. Same thing: simmer 45 min without lifting the lid.

A friend once told me that you don’t have to measure the water out, you can just fill the water over the rice to the depth of 1 inch (or one knuckle depth)  above the rice. That works OK too, but for beginners, I recommend measuring.

It may seem like a lot of water, compared to what is needed to cook white rice, but the brown soaks up a lot more.

Consult a cookbook or online to find out the amount of water needed for other grains. I recommend trying millet and quinoa (keenwa) at first. Quinoa is very high in protein, the highest of any grain. Do not use couscous as it is not a grain, but a pasta made of wheat. And similarly, bulgur is dried parboiled wheat and I am recommending that people use less wheat and embrace other grains.

A pressure cooker can also be used to cook whole grains. Use 1 c brown rice, soaked for an hour, and drained. 1 1/4 to 1 1/2 cups cold water and 1/4 t salt. Place rice, water and salt in pressure cooker and bring up to pressure on low pressure. When hissing starts, cook 30 to 45 minutes. Cool the pressure cooker under cold water to relieve pressure and serve. Serves 2.

You can also bake rice by following the basic recipe above, but preheat oven to 350, and place the toasted rice in a baking dish, add boiling water, cover, and bake 45-50 min till water is absorbed.

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