Chinese ‘A’ Lettuce – Packs a Punch of Nutrients
By Vicky Chan of NourishU
Lettuce is one of the most common leaf vegetables for salads. There are many different types of lettuce and they are characterized by large, tender leaves, and are usually light green in color.
Lettuce is low in calories and is approximately 90% water. It has little fiber but has some minerals including potassium, calcium, phosphorous, iron and magnesium; anti-oxidants such as beta-carotene and vitamins A, C and E, vitamin K, folate as well as many vitamins of the B complex. The milky latex, found mainly in the stems contains a mixture of active principles which have been used for centuries for its medicinal virtues. It has extraordinary “sedative” and “painkilling” properties. Unfortunately lettuce stems are usually unused in western cuisine.
Therefore the healthy properties of lettuce are: anti-anemic with high amounts of chlorophyll and iron for the synthesis of hemoglobin in red blood cells; anti-oxidant and prevents premature aging with beta-carotene, vitamin C and vitamin E; promotes bone health with vitamin K and calcium; relieves constipation by stimulating the function and motility of the intestinal tract; relieves cough and asthma with anti-cough agents; hydration with high water content; sedation and treats sleep disorder with high B vitamins content.
Taiwan has been exporting a special kind of lettuce known as ‘A’ lettuce for years and it has been very popular among Asian cuisines. The ‘A’ is in short form for asparagus. The plant is much taller than other types of lettuce. It has very a long stem and long sword like leaves that are light green in color. The leaves grow on top of the stem and are cut off at the base and sold separately from the stem. They can be easily found in most Chinese grocery stores now. The leaves and the stems are used lightly cooked but the stems can also be eaten raw with salads. The stems are known to offer a lot more nutrients than the leaves.
The following is a recipe to inspire you to eat more of the ‘A’ lettuce stems. You can add more ingredients to the stir-fry such as meat or seafood to make the dish more interesting. The stems are very crispy even after cooked and are mild in taste and very refreshing for summer dishes.
Stir-fried Chinese Asparagus Lettuce Stems with King Mushrooms
INGREDIENTS
(2 to 3 servings)
- ‘A’ lettuce stems – one or two
- King mushrooms – a few
- Carrot - half (optional for color and additional health benefits)
- Minced ginger – one spoonful
- Minced garlic – one spoonful
- Oyster sauce – one spoonful (optional)
- Potato starch – one tea spoonful (optional)
- Sesame oil – one spoonful (optional)
DIRECTIONS
- Cut out skin of stems lengthwise, rinse and slice into thin slices.
- Rinse mushrooms and cut into slices.
- Cut carrot into thin slices.
- Put carrot in a stir-fry pan with a little water to pre-cook for about 4 minutes or to desire softness, remove and keep aside.
- Heat pan with a little oil and add half of the minced ginger and garlic. Stir and add the mushroom slices to cook for a few minutes on both sides. Sprinkle in a little salt and black pepper to taste and put aside.
- Heat pan again with a little oil and put in the remaining ginger and garlic. Add stem slices and carrot and stir for a couple of minutes. Add a few spoonful of water to cook stem slightly to water is mostly evaporated. Add salt and pepper to taste. Mix in mushroom and oyster sauce. Mix starch with two spoonful of water and sesame oil and stir-in for a minute to combine the flavors and then put everything to plate.
USAGE
No restrictions
**MORE INFO
Check out this article about the amazing health benefits of asparagus from well-being secrets! - 31 Science-Backed Health Benefits of Asparagus
Gingko - Good for Your Lungs & Brain
By Vicky Chan of NourishU
Ginkgo biloba’s natural health benefits are recognized by practitioners of traditional medicine. They use the health benefits to treat circulatory disorders and enhance memory.
Western researchers have valued ginkgo leaves as effective prevention and treatment for premature senility, dementia, brain damage and a wide range of cognitive disorders.
TCM classifies ginkgo seeds as neutral in nature, sweet and bitter in taste and is beneficial to the kidneys, heart and lungs. Ginkgo seeds are proven to have therapeutic effects such as being astringent to the lungs and relieving persistent cough and wheezing, they are a strong antioxidant, stabilize brain cells and prevent mental deterioration, treat asthma and tinnitus as well as treat impotence, spermatorrhea, nocturnal emission, white urine and frequent urination. Ginkgo seeds are used as a general drug as well as food. However, ginkgo seeds are known to be slightly poisonous if taken in large quantities with symptoms such as vomiting, abdominal pain, diarrhea, etc. **The recommended daily limit is around 10 seeds per person.
Gingko seeds are commonly used in Chinese cuisine in soup, stew, congee, stir-fries and dessert. The following is a dessert recipe which is my personal favourite. It is easy to make and is good for people of all ages including children. Just prepare the ginkgo seeds ahead of time, keep them in the freezer and they can come in handy. This dessert is especially good in winter months because it is warming, soothing to the respiratory system and helps to moisturize skin to combat the dry heat in most households due to the heating system.
Gingko and Bean Curd Pastry Dessert
THERAPEUTIC EFFECTS:
Clear heat and phlegm, moisturizes lungs and skin, and soothes the throat.
INGREDIENTS
(for two to three servings)
- Bean curd sheets 腐竹皮 - 2 sheets of fresh or 1 bag of dried sheets
- Gingko seeds白果- 20
- Rock sugar – to taste
- One egg
- Milk – half cup
1. Remove gingko shells with a nutcracker, cut into halves and put in boiling water for a couple of minutes. Remove from heat, drain and let cool for a few minutes. While the water is still warm, remove membrane and while/green kernel in the middle if any. Rinse and put aside.
2. Cut bean curd sheets into tiny pieces if fresh one is used. If using dried ones, crush the sheets inside the plastic bag into fine pieces.
3. Bring 4 to 5 cups of water in a pot to boil and add in ginkgo seeds and bean curd. When the water comes to a boil again, reduce heat to medium and cook for about 10 to 15 minutes until the bean curd is mostly dissolved. Do not cover the cooking with a lid because it will boil over.
4. When ready, add sugar and milk. When it boils again, beat the egg and stir it in and immediately remove from heat to serve.
USAGE:
Limit not more than 10 ginkgo seeds per day per person. : )
Gingko - Good for Your Lungs & Brain
Chayote for Soothing the Respiratory Tract
By Vicky Chan of NourishU
Chayote, also known as closing-palm gourd, is very popular in Chinese cuisine for making soups and stews. It is because the gourd is neutral in nature, mild in taste and is very soothing to the internal respiratory tract and lungs. Especially during the winter months when most people easily catch cold or flu and end up with prolong cough, dry mouth and throat, and lots of phlegm; a soothing chayote soup can help to give some relief and speed up the healing process.
Chayote is a good source of vitamin C. It is also widely grown in Mexico and Latin America. It is used mostly in cooked forms but can also be eaten raw in salads and salsas though the raw ones are often regarded as unpalatable and tough in texture. Whether chayote is eaten raw or cooked, the skin has to be peeled because it is slightly toxic. Here is an easy recipe that puts together all the best ingredients to make a winter soothing soup for the whole family.
Chayote, Snow-Ear Mushroom and Pork Soup
Therapeutic Effects
- Soothes throat and lungs
- Clears phlegm
- Promotes vital fluids
- Lubricates skin
Ingredients
(4 to 6 servings)
- Lean pork/pork with bone - 250gm (chopped into smaller pieces)
- Chayote 合掌瓜 - three
- Carrot – 3 to 4
- Snow-ear mushroom - 2
- Ginger – 3 slices
- Apricot kernel – one handful
- Mandarin Peel – one piece (soaked with white tissue removed)
- Honey dates 蜜棗 – 4
1. Rinse pork and put in boiling water to cook for a few minutes, remove and rinse.
2. Soak snow-ear mushroom for about 10 minutes, cut and remove stem at the bottom and separate mushroom into smaller pieces and rinse.
3. Peel chayote, cut into halves, remove pit and cut into pieces. Peel carrot and cut into pieces. Rinse other ingredients.
4. Bring half pot of water in a soup pot to boil and put in all ingredients to boil for about 15 minutes. Reduce heat and let it simmer for at least 2 hours.
5. Add salt to serve and eat content with soup.
Usage
No restrictions. Suitable for the whole family.
Chayote for Soothing the Respiratory Tract : NourishU
Rejuvenating 4 Super Herbs Chicken Soup - Winter Recipe
By Vicky Chan of NourishU
In Chinese Medicine, eating according to the seasons is vital to health and longevity. Eating well in winter is necessary to provide enough reserve and energy to our bodies to fight the extreme coldness. Besides, winter is also the time when our bodies are going through a lot of rejuvenation and renewal processes. Therefore, it is important to feed our bodies with sufficient nutrients as fuel and building blocks in order for them to do a good job keeping us healthy. Remember, it is quality that counts and not quantity, and you reap what you sow.
The traditional TCM nourishing foods which use a combination of high quality foods and herbs makes a significant difference in terms of effectiveness and potency. There are recipes which are very specific in targeting special health needs and can deliver desirable functional health benefits. By combining the synergetic effects of both foods and herbs, there is nothing else that is as effective. That is why there is little wonder why some Chinese people can live long and healthy lives, and look so much younger than their age.
The most popular and effective form of TCM nourishing food is soup. Soup in winter is especially warming and welcome by most people. Besides, soup can be nutrient dense, easy to make, easy to take, easy to digest and absorb, and suitable for all ages. You can make a large batch at a time and serve for more than one meal; therefore soup is very economical and practical. The ingredients for soup can vary according to availability and your liking; therefore it is easy to make and is always delicious as you can customize it to your liking. Recipes are just there to provide general guidelines and its not necessary to follow them precisely.
My personal favourite winter soup is cooking either chicken or pork or mutton with the following four superior herbs. It is the soup that my family enjoys about twice a month throughout the winter and keeps everyone healthy. You don’t have to use all of the four herbs together if they are too much for you. It is very common to use just goji-berries and Chinese yam to make other soups for regular consumption. Please visit our website www.nourishu.com to find other recipes using just the two herbs. Please also note that these herbal soups should not be taken when you have a cold or flu because they will nourish the viruses making them stronger and more difficult to get rid of.
Dang Shen (Codonopsis root)
Is sweet in taste and neutral in nature. It improves digestive health, improves blood deficiency, promotes energy, enhances qi, improves overall body functions and improves immune function.
Astragalus (Huang Qi)
Is sweet and slightly sour in taste and warm in nature. It improves immune function, circulation, digestion and overall health. It is used to fight diseases including cancer and to prevent aging. There are researches which have confirmed that astragalus can boost telomerase production.
Goji-berry (Chinese Wolfberry)
Is sweet in taste and neutral in nature. It benefits liver and kidney health, improves deficiencies, promotes blood and regulates blood sugar, improves vision and overall health.
Chinese Yam (Shan Yao)
Is sweet in taste and neutral in nature. It improves digestive health, lung functions and immune function, and strengthens kidney health and cure related deficiencies.
Rejuvenating 4 Super Herbs Chicken Soup
THERAPEUTIC EFFECTS
Improves blood and qi, promotes energy and circulation, is anti-aging, improves immune functions and benefits our vital organs and improves overall health.
INGREDIENTS (4 servings)
-
Dang-shen 黨參 - 10gm
-
Astragalus (huang qi) 黃耆 - 10gm
-
Goji-berry / Chinese Wolfberry (gou ji zi) 枸杞子 - 30gm
-
Chinese Yam (shan yao) 淮山 - 30gm
-
Skinless chicken breast – one piece (bone in)
-
Ginger - 3 slices
-
Citrus Peel (chen-pi) 陳皮- one piece (pre-soaked and with white membrane removed)
-
Red dates – 5 to 6
Optional ingredients to add more taste and health benefits:
-
Lean pork or pork shoulder blade with bone - 120gm (cut into a few pieces)
-
Dried scallop - 4 to 5 (to promote yin)
DIRECTIONS
- Soak herbs for 5 to 10 minutes and rinse a few times.
- Wash chicken breast and pork, remove obvious fat and put them in boiling water to cook for a few minutes with foam bubbling to the top, remove and rinse.
- Put all ingredients in a soup pot with about 3 liters of clean filtered water. Bring soup to boil for about 5 minutes, remove foam and reduce heat to simmer for 3 hours. Add extra hot water to the cooking if necessary. You should get at least 6 cups of nutrient dense broth.
- When ready, add sea salt (Celtic or Himalaya) to taste and serve. Eat some meat with soup. Goji-berries and Chinese yam can be eaten as well. If you are not intending to eat all of the meat, after finishing the broth, you can break up the meat and add another 4 to 5 cups of water to cook for the second time, for about another 20 minutes over medium high heat. You can get at least two more cups of really yummy broth from it before discarding the ingredients.
USAGE
Not suitable when suffering with a cold or flu.
Bitter Melon - The Number One Melon for Diabetes
By Vicky Chan of NourishU
Li Shizhen (1518 -1593), one of the greatest Chinese doctors, scientists, herbalists and acupuncturists in history ranked bitter melon as the number one melon on earth in his renowned medical textbook, the Compendium of Medical Herbs (1596).
He described bitter melon as cool in nature, bitter in taste and with proven healing properties of expelling evil heat, sharpening vision, improving liver function, promoting heart health and expelling toxic effects in the body.
In recent years, western medical science has confirmed the effectiveness of bitter melon in controlling viral diseases, regulating metabolism and transporting glucose from the blood into the cells, therefore reducing the body’s blood sugar levels. That is why bitter melon is most beneficial to people with diabetes.
Bitter melon is also known to cure a large number of ailments including stomach complaints, skin problems, type 1 herpes simplex virus, measles and chickenpox.
With the many health benefits of bitter melon, it has long been in use by many cultures around the world as home remedies. It is important for people today to know about it and eat more for good health. However, because of its distinctive bitter taste, not too many people really like to eat them. To make them less bitter, it is important to clean out the seeds and white membrane in the middle completely. Cutting them thinly or blanching them in hot water for a couple of minutes before cooking can definitely help. The best approach is to combine bitter melon with meat or seafood to make them delicious. We have many recipes in our website using them for treating various ailments.
Here is a quick and easy recipe to make a delicious dish. It is most palatable and even welcome by children. It is best for preventing and treating diabetes.
Bitter Melon Omelette with Goji-berries and Enoki Mushroom
THERAPEUTIC EFFECTS
Detoxifies, clears internal heat and regulates blood sugar.
INGREDIENTS
- Bitter Melon 涼瓜 – one
- Enoki Mushrooms 金針菇 – one package
- Goji Berries – one to two table spoons
- Chopped Scallions and Coriander– one spoonful each
- Eggs – two to three
- Sugar, Salt, Cooking Wine and Sesame Oil
DIRECTIONS
1. Wash bitter melon, cut in half lengthwise, and remove seeds and white membrane with a spoon. Cut each half lengthwise once again. Then slice melon thinly, season with one spoonful of salt for about 10 minutes and rinse.
2. Cut out stems of enoki mushrooms. Cut the rest into short sections and soak with plenty of water for 5 to 10 minutes. Rinse and strain.
3. Soak goji berries for 15 minutes, changing the water a couple of times and strain.
4. Beat eggs in a bowl with one spoonful of cooking wine and one spoonful of sesame oil.
5. Warm two spoonfuls of oil in a non-stick pan. Add bitter melon to stir fry for a couple of minutes. Then add one spoonful of salt and sugar and about half a cup of water and let it cook for 10 to 15 minutes until melon is tender and there is a little water left.
6. Add enoki mushrooms, goji berries, scallions and coriander and stir to combine. Let cook for a few minutes.
7. Add half of the egg mixture to the cooking and let it brown slightly on one side. Then flip over, add the remaining egg mixture and brown the other side. Add more oil to the cooking if necessary. When it is evenly brown, it is ready to serve.
USAGE
No Restrictions. This recipe is best served with rice.
Recipe for Nursing Colds/Flu
By Vicky Chan of NourishU
This winter has been a worse-than-average flu season and many people have been infected. The Western medicine approach of using antibiotics to fight the cold and flu virus is “over-prescribing” because the success rate has only been around 20%. The overuse of antibiotics has caused many experts to project an imminent “antibiotic apocalypse”.
On average, adults can get two to four colds per year and kids can get as many as six to eight. This is why the ailment is called the COMMON cold/flu. Normally by treating it with enough rest and proper dietary care, the body will be able to recover within days if not a week, without having to use drugs. Usually, it is only people in poor health that can develop serious symptoms and complications that can result in death in extreme cases.
Chinese Medicine knows a lot about the common cold/flu. The renowned classic textbook called The Theory of Febrile Disease describes the different stages and manifestations of the illness. It gives a detailed explanation on what and how to use proper dietary care to speed up recovery and to prevent the illness from going deeper into the body. The key to dietary care is to know what not to eat and what to eat, and to stick to it.
For wind-cold type of conformation, it is crucial not to eat cold foods (temperature wise as well as foods that are cold in nature). This includes cold drinks and foods, fresh fruits and raw vegetables, and cooling foods and herbs. Eat only hot and warming foods and drinks. The common condiments found in most kitchens such as ginger, garlic, scallions, vinegar, pepper, chili and onion are all effective in helping the body to raise its internal temperature to drive out coldness and to kill bacteria and viruses. They are tried-and-true remedies and are suitable for most people. We just need to be mindful to not take more than our stomach can handle especially hot spices and vinegar.
For wind-heat type of conformation, using foods that have a cooling nature such as tofu, daikon, Chinese pears, mung beans, water chestnut, chrysanthemum tea and bok-choy are highly recommended.
In all cases, deep-fried foods and hard to digest foods are restricted because they are more work for the body to digest when it needs all its energy to heal. Plain, easy to digest, fluid and semi-fluid foods such as soup and congee are most suitable. Nutrient dense foods, warming and enriching foods and herbs are to be avoided because they can intensify the virus and prolong the suffering.
Here is a recipe which is most suitable for treating influenza and coughing with phlegm. Take it as many times as needed until most symptoms are gone. Please also refer to our website www.nourishu.com for many other related recipes.
Snow-Ear Mushroom, Fritillariae and Pear Soup
SYMPTOMS
Cold and flu with cough, chronic dry cough, weakened lung function with lack of energy and difficulty breathing.
THERAPEUTIC EFFECTS
Treats cold/flu with sore throat and headache, nourishes lungs, clears heat in the lungs, clears phlegm, astringes cough and promotes vital fluids.
INGREDIENTS
Fritillariae Cirrhosae (chuan bei mu) 川貝母 – 5 grams
Snow-Ear Mushroom – 20 grams
Chinese Pear – one
Honey – to taste
DIRECTIONS
1. Crush chuan bei into powder.
2. Rinse and soak mushroom for 30 minutes. Cut out bottom brown stem and separate into smaller pieces.
3. Skin pear, cut into halves and hollow out seeds in the centre.
4. Put chuan bei powder in the center of pear and put pear in a casserole.
5. Add mushroom and enough water to cover the pear (about 1.5 cups). Add honey to taste (about 2 spoonfuls) and cover casserole with lid.
6. Use a slightly bigger pot with water and a stand at the bottom to steam the casserole for about an hour. Add hot water regularly to the cooking to prevent drying.
7. Serve warm and be sure to eat it all for full therapeutic effect.
USAGE
To be taken once a day on an empty stomach. This recipe is suitable for all ages.
Recipe for Health & Longevity - Ginseng Congee
Invigorating the Qi Recipe - Ginseng Congee
This recipe is for invigorating the Qi, increasing the function of the immune system, increasing your adaptability adapt to the environment and strengthening the function of tissues and organs in the body.
Symptoms of Qi deficiency:
Fatigue, weakness, shortness of breath, dizziness, pale complexion, sweating with little or no exertion, poor appetite, stomach distention, loose or soft stools, diarrhea, cold extremities and frequent urination.
Ingredients
*Ginseng - 10g / 1/3oz
Polished Round Grain Rice - 100g / 3.5oz
Water - 3 cups
Instructions
1. Cut the ginseng into small pieces.
2. Soak the ginseng along with 3 cups of water for 60 minutes in a ceramic or glass pot.
3. Bring to a boil, then reduce and simmer for 1 hour.
4. Add the rice to the ginseng soup.
5. Boil and simmer again for 40 minutes.
6. Separate into 2 portions and take one in the morning and one in the evening.
*Ginseng Types
Ginseng is a sweet and slightly bitter root well known for its ability to strengthen the body. There are 3 types of ginseng, Chinese, Korean and American. They all have different natures and healing properties depending on where they are grown and how they are prepared. Wild ginseng which is collected in the mountains and forests is the most prized and most expensive.
When cooking ginseng, it is important to use only glass, ceramic or porcelain cookware rather than metal. One should avoid drinking tea, or coffee or eating radishes or turnips immediately before or after eating ginseng as they decrease its effectiveness.
Chinese Ginseng
Chinese ginseng is slightly warm and is especially beneficial to the lungs and digestive system. Its warm nature makes it excellent for treating cold conditions and deficiency syndromes. Chinese ginseng strongly tonifies the lungs and is used to treat breathing problems, cold extremities, profuse sweating and a weak pulse. It also strengthens the digestive system and is used to treat symptoms of fatigue, lack of appetite, and chest and abdominal distension. It is able to promote body fluids so it used to treat dryness and relives mental stress. It also benefits the heart and is used to treat palpitations (racing heart) insomnia, amnesia and irritability which are all due to a deficiency of the body's Qi and Blood.
Korean Ginseng
Korean ginseng is produced in Korea and has the same properties and functions as Chinese ginseng, although it is considered hot and should be used very cautiously.
American Ginseng
American ginseng is produced in the United States, Canada and France, with the best quality coming from the state of Wisconsin in the United States. It is cool in nature, , sweet and slightly bitter in flavour. It benefits the lungs, heart and kidney. American ginseng is used for strengthening the digestive system, promotes the body fluids so helps with dryness and is excellent for heat problems and general weakness of the body.