Question 1

The Five Flavors

Accepted Answer

The Natures of Food & Herbs   In Chinese Herbal and Dietary Therapies, food, herbs, and substances (minerals, animal products), are understood to have certain "natures" or properties. It is the combination of these properties in a food or herb that give it its unique healing quality.   The human body and imbalances we tend to experience also have properties. For instance, health conditions may be hot (like hypertension, migraines, inflamed skin conditions) or cold (like stiffness/pain that's better with heat, difficult or slow digestion and elimination). One approach with food therapy is to treat these imbalances with opposites. Cold conditions are warmed, hot conditions are cooled, dry conditions are moistened, damp conditions are dried, deficient conditions are nourished, and excess conditions are reduced.   Flavors Conveniently, these healing properties are often intuitive. Can you guess the nature of a jalapeño? Watermelon? Ice cream? Some examples are...   Sweet The sweet flavor is nourishing and warming. It energizes and relaxes the body, nerves and brain. Naturally sweet foods are helpful for tonifying after a debilitating condition and are said to soothe aggressive emotions. Examples of healthy sweet foods are most fruits, sweet potatoes, cabbage, squash, almonds, sunflower seeds and most grains.   Sour The sour flavor is 'astringent' and cooling - meaning it can secure fluids, prevent leakage, and treat dryness. It is active in the liver and aids in digestion of fats and minerals and can support weakened lungs. It is also thought to astringe energetically by harmonizing a scattered mind. Examples of sour foods are sauerkraut, pickles, lemon/lime, rosehips, and vinegar.   Salty The salty flavor is cooling and has centering qualities, supports digestion, moves the bowels, softens hardness and stiffness, as well as moisten dryness. It is also said to support the mind by improving concentration. Examples of healthy salty foods are seaweeds, barley and millet (slightly salty), and, well, salt! Soy sauce, miso, and other lacto-fermented or pickled foods also fall into this category.   Bitter Well known for its digestive support, the bitter flavor is powerfully cooling and reducing. It is helpful for inflammation and drying excess moistness. Examples of bitter foods are lettuces and greens such as romaine, watercress, and kale, vinegar (also sour), coffee and green tea.   Pungent (acrid, spicy, aromatic) Pungent flavors are generally warming and said to harmonize circulation of qi and blood. They stimulate digestion, disperse mucus and are well-known home remedies for both digestive issues, as well as symptoms from common colds and allergies. Examples of pungent foods are scallions, garlic, mint, and chamomile.   Bland While 'bland' is not a flavor westerners may usually think of as beneficial, in this system of dietary therapy, it is understood to help reduce excess dampness (such as water retention and edema) and can help promote urinary health. In general, foods without strong flavors are considered bland, such as oatmeal, tofu, and white potatoes. However, bland foods, like all foods, typically fall into at least one other category. For example, cucumbers are both bland, sweet, and bitter (the skin is bitter).   For a deeper dive into the flavors and natures of food, check out these articles - "Chinese Medicine Diet Recommendations" "Properties of Food from a TCM Perspective"

Question 2

Read more on the Elements and Emotions

Accepted Answer

To go deeper in understanding the elements and emotional qualities associated with them we recommend this article.

Question 3

Intro

Accepted Answer

There are five 'seasons' recognized in TCM; autumn, winter, spring, summer, and late summer. Each season has energetic qualities, organs, emotions and other factors attributed to it. What we experience and do in one season is thought to have an effect on our health in later seasons, with certain organ/meridian systems being more effected in particular seasons. For a deeper dive into these theories see the links below.    Note that when organ names are referred to in Chinese medicine, it is referring to the 'meridian' complex. For instance, a "liver imbalance" does not neccesarily mean there is something wrong with the biological liver organ, likewise with the other commonly referred to organs, spleen, heart, kidney, lungs, etc.    ArticlesThe seasons and dietary tipsSpringtime health in TCM Bay Area Seasonal Food Chart   BookReal Food All Year

Question 4

Spring time and Liver Wellness

Accepted Answer

Spring is the time to eat "lighter" and easier to digest foods as well as foods that build qi and blood and support the spleen and stomach. It also a good time to avoid greasy or excessively heavy foods. Spring is associated with the wood element, color green, the liver, and the emotional qualities are anger and kindness/compassion.   Spring Foods   
Asparagus, spinach and all seasonal greens, nettles, cherries, strawberries, nopales, artichokes, cardoons (pictured right). If you're a caffeine drinker consider switching from coffee and black tea to green or oolong teas during this time.  A perfect qi and blood building spring time recipe is this artichoke and asparagus frittata. For desert enjoy a cherry jook (see "Jook" recipe). Simply prepare the rice as described in the link and add cherries! Cinnamon or a little ginger makes a nice addition to this tasty treat.   The most common liver imbalance in TCM is liver qi stagnation. Liver qi stagnation can show up as a sense of excessive stress, dull headaches, PMS, mild irritability, and depression. The liver can also upset the digestive system causing gas, bloating, acid regurgitation, and nausea. When liver qi stagnation is prolonged it may develop patterns called liver yang rising and liver heat . These can cause more severe headaches or migraines, burning or bloodshot eyes, excessive irritability & rage, and dizziness or vertigo.   Foods to relax liver qi stagnation... Chamomile, mint, chrysanthemum, and nettle teas, burdock root (aka gobo), greens (especially dandelion & mustard), asparagus, springtime onions, cabbage, and broccoli.   Foods to sooth liver yang rising and liver heat... All the foods listed above plus more gently cooling foods such as citrus, watercress, and celery. Additionally, moderate intake of sour foods such as plums and cherries are said to "soften" tense liver qi. In situations of livery yang rising and liver heat it is especially helpful to avoid spicy, greasy foods, and alcohol when possible.

Question 5

Summertime and Heart Health

Accepted Answer

Summer Flavors and Foods Summer is considered the most Yang time of year. The days are long and it is a great time to work and play hard. The primary flavors of summer and the heart are bitter and sour. Summer is associated with the fire element, the color red, and the emotional qualities of joy, peace and order.     Summer foods include berries, stone fruits, greens, greens, and more greens! Berries of the Bay Area include strawberries, blackberries, blueberries, mulberries, raspberries, and tayberries. Try a berry congee! (Follow the instructions for jook and add your berries in the last 20-30 minutes). Kale, chard, dandelion, and broccoli rabe are all great heart-qi loving greens.   Chinese dietary practices also advise us to continue to eat "lighter" and easier to digest foods during this time and to avoid greasy or excessively heavy foods.   While summer is the time for being "in love with the world" let's be real - we are in a particularly challenging time to accomplish that. Have you found yourself enjoying/appreciating some aspect of our current situation (better air quality, being able to sleep a little later, seeing the videos of wildlife returning to cities) and then become immediately overcome with guilt or anxiety? Are you glued to the news - frozen in fear or boiling over in rage? We need to take it easy on ourselves and know that all our emotions are natural. We're all going through complex and normal emotions.   In Chinese medicine, all emotions are acknowledged as natural - but so is their potential for negative effects on our health when not kept in balance. All excess emotions, but especially anger, have the potential to overly tax heart qi. So, with all this in mind - find some pleasure, gratitude, or appreciation for the little things and try not to feed the angry thoughts too much when they arise. Appreciation is a great modulator for anger.   Signs your heart qi is asking for attention... There are many imbalances of heart qi in Chinese medicine. While it's a little too nuanced and detailed for this forum - suffice it to say anxiety and insomnia are very common among the signs of these imbalances. Heart palpitations (when you feel your heart beating inside your chest) and a red tipped tongue are other common signs. Dream-disturbed sleep is another common sign of our heart qi needing a little extra care.   Foods to nourish the heart... Any calming tea such as chamomile, mint, catnip, poppy, or valerian can be soothing to heart qi. Hawthorn is a very common herb used in both Chinese and western herbal medicine for heart balance. If you're able to venture out for some more interesting grocery shopping, try lily bulb, longan or lotus fruit, or adzuki beans, as they are used to nourish and calm heart qi.   Red foods are also thought to benefit the heart qi system, especially if they have a sour or bitter flavor. Cherries, rhubarb, pomegranates, tomatoes, red apples, red dates, whole wheat, and red beans are also foods with an affinity for the heart in Chinese medicine.

Question 6

Autumn and Lung Love

Accepted Answer

Autumn is the time of the lungs. In the Bay Area it can be hot, dry, and windy. In TCM the lungs are known as "the delicate organ" and are especially vulnerable during this time of year. Keeping our lungs moist and protected is important during this time. Cutting back on bitter, spicy, and warming foods is helpful in protecting the lungs at this time.   Energetically, it is a time when plants and trees are beginning to pull their qi inwards to prepare for the winter. This is also reflected in humans. The long, carefree days of summer are shortening. The emotional qualities of the lungs (and autumn) is grief, sadness, and letting go; integrity and rightousness. The element is metal and the color is white.   Autumn Foods for Lung Health   Pears (poached pears with honey), apples, persimmon, spinach, barley, millet, mushrooms (especially white wood ear), sesame seeds and oil, dairy products, eggs, herring, oysters, mussels, crab, clams.    Hebal Teas Chrysthanthymum (white or yellow)   Try this delicious Asian Pear and White Woodear Mushroom dessert to lavishly love your lungs!

Question 7

Winter and Kidney Care

Accepted Answer

The long nights and short days of winter are considered the most Yin time of year in TCM. It is a time to conserve energy, go to sleep early and rise a little later, and a time to switch from those Yang HIIT workouts to long, gentle walks. It is a time to rest and become more introspective. The winter season corresponds with kidney health. The flavors associated with winter and the kidneys include salty and bitter. The associated element is water, the color is blue-black, and emotional qualities are fear and wisdom.   Winter Foods that Nourish the Kidneys   Miso, soy sauce, seaweeds, oats, rice (try black wild rice), black sesame seeds, black, kidney, and adzuki beans, collards, winter squash, cabbage, brussel sprouts, beef, chicken, and organ meats, bone broth.   Try this Healing Black Bean & Seaweed Soup for Kidney health.    In TCM the store a special substance called "Jing". You can think of Jing as our energetic reserves which supplment our energy when needed. Our fast paced, high stress modern lives take a toll on our Kidney qi and our jing. Take time to rest and renew during the winter months. Keep your belly and neck covered in the wind and cooler weather.

Question 8

Late Summer, Seasonal Transitions and Spleen Health"

Accepted Answer

In TCM there are five seasons, the fifth being late summer, which is associated with the spleen. Also associated with the spleen are the transition times between each season. These periods resonate with the earth element, the color yellow, pensiveness, thoughtfulness, openness, faith, and trust.   Spleen qi is all about transformation. It doesn't get talked about much in Western wellness practices or even Western herbalism but it is very important in TCM, being one of the most important systems for transforming our food into qi and blood, nourshing the whole body and keeping us feeling energized.    Late Summer, seasonal transitions,  and the Spleen are associated with the sweet and bland flavors, and yellow and orange colored foods.    Foods for a Super Spleen   All grains (rice, barley, millet, wheat); all yellow foods - yellow & red lentils, fava & garbanzo beans; pumpkin, sweet potatos & yams; parsnips; cherries & persimmons.   To support our spleen qi it is recommended that we eat cooked foods (jook, soups, and stews especially), avoid excess cold foods (literally cold, like ice water, and energetically cold like raw fruits and veggies), limit dairy products, try not to over-eat, and to enjoy our meals peacefully (not while watching the news!)

Question 9

Introduction to the 24 solar terms

Accepted Answer

The seasonal nodes refer to two week cycles throughout the year. They occur at the high seasons (equinoxes and solstices) but also every 14 days or so in between. Don't get too bogged down on the dates - as they change slightly from year to year. You have a few days around each nodal transition for some self care! Learn more here.   The dates that are listed indicate the start of the two week node. For instance, "Start of "Spring lì chūn 立春" begins around February 4th and goes to ~February 19th, the beginning of the next node, "Rain Water yǔ shuǐ 雨水". So the advice listed under "Start of "Spring lì chūn 立春" may be followed during that entire period. Obviously, the weather and climatic forces in northern California in the 21st century are different from what was experienced by the ancient authors and creators of the Chinese calendar system - but energetically, similar changes do occur. Pay attention to the patterns of the plants, animals, and nature around you throughout the year and take notice!   You can use the information here on the seasonal nodes in conjunction with the "Five Flavors" and "Seasonal Eating" tips also found here.

Question 10

Spring (February 4 - May 4)

Accepted Answer

Start of Spring lì chūn 立春 Feb 4 Very early ('invisible') stages of spring. From the deepest parts of winter, Yang energy slowly begins to move. Get acupuncture and eat chicken (or veggie) soup today! Encourage growth of yang; avoid exposure to wind. Support the liver. Food: scallions, leeks, chives, garlic, beef cooked w/garlic, pork bone & red date soup, red date tea. For chronic 'liver fire' beware during this seasonal node.  ***** Rain Water yǔ shuǐ 雨水 Feb 19 In some climates, there is an increase of rainfall. Energetic movement increases. Get acupuncture and eat chicken (or veggie) soup today! Continue advice from Start of Spring / lì chūn *****  Awakening of Insects jīng zhé 惊蛰 Mar 5 Thunder begins and hibernating insects wake up. Now the growing qi is more visible. Get acupuncture and eat chicken (or veggie) soup today! Guard/protect the yang qi. Percussive massage on meridians to ensure smooth with circulation. Food: warming foods. Leeks, chives, "white noodles", wheat bran, stir fried greens. Drink small amounts of alcohol. ***** Vernal Equinox chūn fēn 春分 Mar 20 Equal length of day and night. Get acupuncture and eat chicken (or veggie) soup today! Consume liver nourishing foods. Avoid emotional extremes. Food: mildly acrid-foods. Ginger, scallions, mei gui hua (rose) tea.  *****  Clear and Bright qīng míng 清明 Apr 4 It is clear and bright (when it's not raining), warm weather (and yang energy) may become more noticeable. Get acupuncture and eat chicken (or veggie) soup today! Protect yourself from wind and cold. Be active outdoors. Press & rotate palms on Ren 8 (belly button) daily. Food - eat light clear foods that neither block nor overly stimulate (see "Springtime and Liver Wellness" and "Bland" (in "The Five Flavors") above. *****  Grain Rain gǔ yǔ 谷雨 Apr 19 The early crops show their shoots. Tail end of spring, transforming into summer. Get acupuncture and eat chicken (or veggie) soup today! Protect & tonify the digestive system. Food- eat lighter, easy to digest foods; jook (congee), yams, peanuts, cherries, tofu & spinach soup, eggs & asparagus.

Question 11

Summer (May 5 - August 6)

Accepted Answer

Start of Summer lì xià 立夏 May 5 The beginning of summer. We begin to enter the most yang time of year. Get acupuncture and eat chicken (or veggie) soup today! Preserve a good mood, nourish the heart. Avoid allowing heart fire to become exuberant, practice temperance in food, drink, and behavior. Food: slightly sour & bitter; plums, umeboshi, cucumber, corn, *suan zao ren jook (congee). *Sour jujube seed ***** Small Full (Grain) xiǎo mǎn 小满 May 20 The seeds of summer crops begin to become plump, but are not yet ripe. Get acupuncture and eat chicken (or veggie) soup today! Prevent build up of internal heat. Avoid fluctuating moods. Foods that percolate dampness & gently clear heat; corn, adzuki beans, mung bean, winter melon, celery, cilantro, Lily bulbs, osmanthus. ***** Grain in Ear máng zhǒng 芒种 Jun 5 The wheat becomes ripe; and the summer planting starts (in southern China). Get acupuncture and eat chicken (or veggie) soup today! Take an afternoon nap, regularly clear heat. Food; avoid too much sour. Eat to expel summer heat & nourish fluids; melons, fruits, leafy greens, bean products, gan cao & mung bean congee. ***** Summer Solstice xià zhì 夏至 Jun 21 The daytime is the longest and the nighttime is the shortest of the year. The height of yang and beginning of yin. Get acupuncture and eat chicken (or veggie) soup today! Clear summer heat and nourish fluids. Take an afternoon nap. Food: cucumber, melons, luffa, tomato, star fruit, peach, plumb, bitter melon, huo xiang Zheng qi San. ***** Minor Heat xiǎo shǔ 小暑 Jul 6 Even though it is the beginning of the hottest period, the tiniest seeds of yin begin to grow. Get acupuncture and eat chicken (or veggie) soup today! Nourish heart, maintain optimistic outlook. Food: Avoid cold/cold foods (protect the SP). Drain heat with bitter/acrid (green tea w/mint). Eat adzuki bean & yi yi ren congee. ​​​​​​​***** ​​​​​​​ Major Heat dà shǔ 大暑 Jul 22 It is the time of year when the duration of the sunshine is the longest, the average temperature is the highest, the rainfall is the greatest, and the thunderstorms are the most frequent (in some parts of northern China). Get acupuncture and eat chicken (or veggie) soup today! Clear heat, boost qi, treat winter dz ahead of time. Food: stir-fried lotus root w/ginger, scallion, sesame oil, white vinegar.

Question 12

Autumn (August 7 - November 6)

Accepted Answer

Start of Autumn lì qiū 立秋 Aug 7 Like the "start of spring" the changes may seem 'invisible' and are more energetic. Yang energy is receding as yin energy grows. Get acupuncture and eat chicken (or veggie) soup today! Avoid damp foods and simultaneously strengthen digestive organs. Beware a sudden return of hot/humid weather. Food: mildly acrid- foods, mildly sweet/sour, moisten & benefit the lungs. Sprouts, pears, melon, cucumber, tomato, loofah. ***** Limit of Heat chù shǔ 处暑 Aug 22 The end of the hot summer. Get acupuncture and eat chicken (or veggie) soup today! Avoid becoming too dry. "Early to bed, early to rise". Food: "less spicy, more sour". Pear & white wood ear jook. ***** White Dew bái lù 白露 Sep 7 The transition from summer to autumn. The temperature drops sharply, and the autumn rains come. Animals begin to prepare for winter, plants begin to send their engery into their roots. Get acupuncture and eat chicken (or veggie) soup today! Dress appropriately, protect against wind. Nourish yin. Avoid overconsumption of cold food. Food: gently moisten dryness, protect the LU. Watery vegetables- zucchini, nagaimo/Shan yao, pears, apples. ***** Autumnal Equinox qiū fēn 秋分 Sep 22 Equal length of day and night. Point of even balance between yin/yang. Get acupuncture and eat chicken (or veggie) soup today! Protect yin-fluids of lungs. Food: milk, peaches, pears, apples, soymilk, glutinous rice, sesame seeds, white wood ear mushrooms, honey; ju hua (chrysanthemum) tea. ***** Cold Dew hán lù 寒露 Oct 8 The weather becomes cold enough to reach dew point, but not cold enough to reach frost point. Get acupuncture and eat chicken (or veggie) soup today! "Warm the channels" (moderate massage on limbs, abdomen, shoulders), Epsom salt foot soaks. Food: cold dew congee (rice, lotus seeds, red dates, gingko nuts, honey to taste). ***** 18 Frost Descent shuāng jiàng 霜降 Oct 23 The weather becomes cold and frost begins to form. Get acupuncture and eat chicken (or veggie) soup today! Protect against colds (common cold), preserve internal warmth. Dress appropriately. Keep your belly warm when eating. Food: lamb, rabbit, tempe, more stews/soups, warming spices. Supplement lungs prevent against URIs (Herb formula "Yu Ping Feng San" aka "Jade Wind Screen").

Question 13

Winter (November 7 - February 3)

Accepted Answer

Start of Winter lì dōng 立冬 Nov 7 Winter begins. A time of "closing and storage"; conservation. Now begins the time to dream (ideas, hopes, plans - thoughts but not action). Yin is growing more and yang is receding. Nourish/protect the yang & warmth. Avoid depleting your energies, conserve energy. Get acupuncture and eat chicken (or veggie) soup today!  Eat cooked foods & more warming foods; lamb, beef, chicken, tempe, peanuts, sweet potato, persimmon, warming spices, scallions. ***** Minor Snow xiǎo xuě 小雪 Nov 22 Snow begins to fall, the weather becomes cold. Continue pulling inward, conserving energy, slowing down. Get acupuncture and eat chicken (or veggie) soup today! Nourish the yin, protect the yang. Food: sheng jiang (ginger) daily, hot breakfasts, lamb & daikon radish soup. ***** Major Snow dà xuě 大雪 Dec 7 First heavy snow. Get acupuncture and eat chicken (or veggie) soup today! "Avoid the cold, seek warmth, nourish the yin". Keep the Qi and Blood moving by doing self-massage on the acu-points LI4, LV3, and ST36. Food: tempe, lamb, beef, venison, shrimp, mussels, walnuts, almonds, warming spices. Garlic, ju hua (chrysanthemum), dark greens. ***** Winter Solstice dōng zhì 冬至 Dec 21 The daytime is the shortest and the nighttime is the longest of the year. Yin is at its fullest. Enjoy the darkness! Get acupuncture and eat chicken (or veggie) soup today! Increase rest, go to bed early but persist in moving. Avoid damage to the yang energy by practicing temperance in behavior. Food: rice jook (congee), tempe, beef, lamb & ginger, pork bone & peanut soup; mildly acrid- scallions, sheng jiang (ginger), black pepper. Include medicinal wine to strengthen kidney qi. Avoid cool/cold foods.  ***** Minor Cold xiǎo hán 小寒 Jan 5 The weather reaches its coldest. Continue to conceive and dream. Get acupuncture and eat chicken (or veggie) soup today! Nourish kidney qi, safe guard the digestive system. Food: easy to digest at "regular intervals". Tempe, black, kidney, or mungs beans, lamb, venison (avoid excess meat), black chicken soup, carrots, mushrooms, water chestnuts, cinnamon & other warming spices. Avoid cold foods.  ***** Major Cold dà hán 大寒 Jan 20 Last solar term before spring. Get acupuncture and eat chicken (or veggie) soup today! Stay warm but not too dry (protect fluids). Food: Eat clear and light foods - avoid raw foods. Rice, yams, peanuts. Include sheng jiang (ginger) & other mildly warming spices like nutmeg, white wood ear mushrooms, pears, chicken soup with astragalus and goji berries.

Question 14

Jook (aka Congee)

Accepted Answer

Jook, also known as congee, is a simple rice soup that supports digestion, builds qi and blood, and is a wonderful foundation for a healing, medicinal meal. Jook can be made with rice only or with other foods - using the principles of the flavors listed above to harmonize the body and treat specifics issues. In fact, it is thought that the healing properties of foods added to jook become more easily assimilated.   To make a basic jook broth use 1 part rice and 5 - 6 parts water. Cook over low heat or in a crock pot on low for 4 - 6 hours until a thin porridge forms. Add salt to taste, if desired.      Other foods you can add are...
Ginger: warms and circulates qi.
Carrots: aids digestion.
Cabbage: aids digestion, alleviates constipation, treats irritability.
Celery: aids digestion, "purifies" the blood, cools inflammation.
Chicken: generally nourishing and strengthening.

Question 15

Bone Broth

Accepted Answer

All bones are high in minerals and can be used. Most common in Western kitchens are chicken, turkey, and beef.    Cover the leftovers from a  roast chicken or turkey, or beef bones purchaed from your local butcher with cold water in a crock pot. Add a few spoonfuls of lemon juice or vinegar (to help break down and make available the minerals). Add any herbs or spices you wish (bay, salt, pepper, etc.) and simmer for 8 - 24 hours. Use immediately or freeze for use in later recipes.

Question 16

Homemade Sauerkraut

Accepted Answer

Making sauerkraut at home successfully can sometimes take a few tries, but once you get going...look out! If you're new to fermenting at home, start with the tried and true fermented (pickled) cabbage, aka sauerkraut. For super-duper easy at-home kruat, that's nearly impossible to mess up, try these "Kraut Kaps" or similar product.   Ingredients Shredded or finely sliced cabbage (enough to fill a half gallon Mason jar, about 1-2" from the top) 1 - 1.5 tablespoons kosher salt   Place the shredded cabbage in a large bowl and sprinkle with salt. Massage it for a minute or two then allow it to rest 15-30 minutes. This gives the salt time to start pulling the juices out of the cabbage.    Pack the cabbage and liquid into the clean Mason jar, top with a Kraut Kap and let sit, 8-14 days. You can try it after 5 days or so to see how it's doing.   It takes time to get the salt to vegetable ratio 'right' - it really is an art. But soon, you won't even be measuring!   To learn more about at-home lacto-fermentation check out, "Wild Fermentation" by Sandor Ellix Katz.

Question 17

Immune-Supportive Mushroom Soup

Accepted Answer

Ingredients 1 cup sliced mushrooms. Use a variety if possible; Shiitake, Maitake, Hen of the Woods, Oyster, or just plain old button. If using dried, measure ~1 ounce. Place dried mushrooms in bowl and cover with hot water for 10-15 minutes and then filter any debris (a paper coffee filter works great) before adding to the recipe. 1 tablespoon olive oil, or oil of your choice 1 medium onion, finely chopped 1 thumb-size piece of ginger, peeled and grated 1 whole garlic bulb, peeled and crushed 4 cups stock or water (add 1 bouillon cube to water if desired) Optional: Juice of 1 lemon, Sea salt, black pepper, oregano, thyme   Steps Sauté onion and ginger in a large frying on medium to medium high heat for a few minutes. Add garlic. Sauté until soft and aromatic. Add the mushrooms (and the filtered soaking water if using dried) to the pan and cook until the mushrooms start to soften and shrink. Transfer to a soup pot and over medium-high heat add stock, lemon juice, and desired seasoning or herbs. Season, then gently simmer with the lid on for at least 2 hours.   TIP: If you are able to shop or have someone helping you with shopping - Monterey Market and Berkeley Bowl are great sources for fresh mushrooms

Question 18

Artichoke Frittata (Spring)

Accepted Answer

Makes 4 servings 1 pound baby artichokes, trimmed of outer leaves 6 large eggs Salt and freshly ground black pepper 2 tablespoons dried oregano 4 tablespoons grated Parmesan cheese 1 cup chopped spinach leaves 2 tablespoons extra virgin olive oil 1/2 medium red onion, finely chopped 5 or 6 thin asparagus stalks, with the woody ends discarded and the remaining stalk cut in half 1 cup chopped spinach leaves   Steam artichokes until tender or boil gently (salt if desired), 10 to 15 minutes. Drain, rinse with cold water and cut into quarters.   Beat the eggs. Stir in the salt, pepper, oregano and 3 tablespoons of the cheese. Stir in the spinach.   Preheat oven to 400 degrees.   Heat the oil over medium-high heat in a large skillet, and add the onion. Cook for a few minutes until onion starts to become tender. Add the artichoke quarters. Cook, stirring often, until golden brown, 5 to 8 minutes. Pour in the egg mixture. Swirl the pan to distribute the eggs, filling evenly over the surface. Scatter the asparagus over the top. Shake the pan gently and tilt - lift up a the edge of the omelette a bit with a spatula.   Turn the heat down to low and cook for 8-10 minutes, shaking the pan very gently every 2 minutes or so to make sure the eggs cook evenly. When the eggs are mostly set, remove from heat.   Bake the frittata in the oven for 1 to 5 minutes. Make sure the top doesn't burn and make sure the eggs are firm and cooked through. (It should brown slightly and will puff up a bit.) Remove from the heat and immediately sprinkle on the remaining Parmesan cheese.

Question 19

Poached Pears and Honey (Autumn)

Accepted Answer

Serves: 4   Ingredients: 1/2 cup honey 4 cups water 1 teaspoon vanilla extract 2 Bartlett pears 1/2 cup Greek yogurt 1/4 cup walnuts, chopped mint for garnish Instructions: Combine honey, water and vanilla in a large saucepan and bring to a boil. Lower the heat and simmer 10 minutes. Add the pears in whole and simmer until tender, about 20 minutes. Remove the pan from heat and put the pears in a bowl. Pour the juices over the top. Let sit until cool, then refrigerate for one hour.   To serve, peel the pears and cut into wedges. Remove the stem and seeds. Put a large dollop of yogurt onto a plate and arrange two pear slices over the top. Drizzle with honey and sprinkle walnuts and chopped mint over the top.

Question 20

Black bean and Seaweed Soup (Winter)

Accepted Answer

Serves: 4   Ingredients: 1 cup dried black beans (soak overnight)  1 piece of Kombu (seaweed), about 2 inches 5-6 cups of water 1 tsp of fennel powder 1 tsp of dried ginger powder or half inch fresh ginger finely chopped 25 gr of dried Shitake (let them soak for at least 5 minutes in cold water) 2 cloves of garlic finely chopped 5 inches of Daikon radish, cut into thin slices 2 small hands of Wakame (needs to soak for about 5 to 10 minutes) 2 small hands of Arame (needs to soak for 5 to 10 minutes) 1 tbsp of Miso dissolved in a bit of water Directions: Rinse beans after soaking and put them in a large pot with the Kombu and water. Bring to boil and allow to cook for at least one hour (they will still be hard!) After one hour add the spices (ginger, fennel, garlic), the daikon and the Shitake mushrooms. Allow to cook for another half hour to 45 minutes. While beans are cooking, soak the seaweeds. Add most of the seaweeds and cook a little while longer until the beans are soft. Turn down the heat, leave to stand for a few minutes. Then add the miso and stir. Add salt to taste. Blend soup with an immersion blender or eat as it is.

Question 21

Chicken Soup (late Summer, seasonal transitions)"

Accepted Answer

Cook your favorite chicken soup recipe (or ours!) for a late summer immune boost. For the ambitous, mark your calendars on each Seasonal Node (transition) of the Chinese calendar and eat your soup on each seasonal transition day. Find the nodes above in "Seasonal Nodes".   Ingredients: 1 large chicken
4 inches chunk of fresh ginger
1 clove of garlic (or more to taste!)
1 salt to taste
2 large carrots, sliced
7-8 cups of water *Optional: green onions (add at the end, or for garnish); Medicinal herbs - Dang Shen – 2 sticks, Shan Yao – 5 pieces, Hong Zao – 6 pieces, Gou Qi Zi (aka goji berries) – small handful. Sources: Oakland China Town, 99 Ranch in Richmond.   Directions: Rinse and soak all the herbs. Add all herbs (except goji berries) into a large pot of cold water and bring to a boil. Quarter the chicken and give the pieces a good rinse. When the water boils reduce to low heat and add all the ingredients. Cook with the lid on (slightly ajar) for 45 minutes. Skim off foam before serving. Add chopped green onions for garnish.

BAP will be closed from March 16th to April 6th.

BAP will be closed from March 16th to April 6th.

BAP will be closed from March 16th to April 6th.

BAP will be closed from March 16th to April 6th.

Berkeley Acupuncture Project of California
Community Acupuncture * Sliding Scale $30-$50

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