Fall

Seasonal Cooking Class for the Fall

Genevieve Leave a comment

STAYING HEALTHY AND EATING SIMPLY IN THE FALL WITH A CHINESE MEDICINE PERSPECTIVE

Genevieve Johnson, L.Ac. presents a simple approach to eating healthy in the fall using the principles of Chinese Medicine. Light dinner provided with fun tips on eating seasonally. There will be a demo of how to make fermented foods plus yummy samples. You also get to learn how to make your own custom hand sanitizer with a bottle for you to take home to keep you healthy in this transitional season.

Saturday, October 13, 2018 @ 4-6pm. Cost is $25

Another class time is: Thursday November 8th, 2018 from 6-8pm

Class size is limited and preregistration is required (see form below)

LOCATION: Portland Wellness Professionals 9955 SE Washington St., Suite 303 Portland, OR 97216

Registration is required for all classes.

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Fall Into Health

Genevieve 2 Comments

leaves

Autumn in Traditional Chinese Medicine is associated with the Metal element. The Metal element correlates to the Lungs and Large Intestine. Their primary function is to take in new things and let go of the old. The Lungs control inhalation-exhalation and also control the opening and closing of our pores. Our skin is governed by the Lungs and one way to renew and give new life to our Lungs is through our skin. Our skin protects us from any external evils also known as pathogens like bacteria or viruses. Here are some steps for supporting the Lungs during the fall.

  1. Practice meditation that involves focus on breathwork. For instance the mantra by Thich Nhat Han, “breathing in I relax breathing out I smile”
  2. Take care of our skin and help it let go of what is not wanted. Exfoliate your whole body with a sugar or salt scrub. See recipe below.
  3. Use a detoxifying massage oil to nourish your skin and perform lymph massage while applying the oil. See this site for making calendula oil, a detoxifying oil you can make at home. You can also just use some extra virgin olive oil or coconut oil. Or spice it up by adding a couple drops of your favorite essential oils.
  4. Nourish your Lungs with food. Pears are a great food to moisten the Lungs if you have a dry cough or tend towards dryness in your body. You can also make stewed pears (add walnuts to tonify the yang) that nourishes the yin and yang and is aromatic to help open the Lungs.
  5. Take an herbal formula to support our Wei qi or protective qi. Like Jade Windscreen Yu Ping Fang San. This supports the Lungs and prevents us from catching a cold or flu. Make sure to see a practitioner of TCM to help you get the right formula for your constitution.

Have a beautiful Fall and stay healthy and happy!

img_1641

Lovely Calendula Blooming in the Garden

 

Spicy and Sweet Body Scrub 6oz.

  • ½ cup brown sugar or turbinado sugar or sea salt*
  • ¼ cup olive oil
  • (can use almond or sesame oil as well)
  • 1 teaspoon cinnamon (powdered)
  • ½ teaspoon ginger (powdered)
  • ½ teaspoon clove (powdered)
  • 1 teaspoon vanilla extract
  • ½ teaspoon ground rice
  • (or 20 drops vanilla essential oil)
  • *optional* add 10 drops cinnamon EO

Mix all ingredients in a glass or metal bowl, using a whisk to uniformly mix. Scoop into storage container. Use on moistened skin to exfoliate, then rinse. Not intended for using more than 1 x per week. *Can also use sea salt for this recipe, especially Epsom salt to penetrate tight muscles. Use caution since salt is more abrasive and can sting on freshly shaven or sensitive skin.

Beets are a Beautiful Blood Building Food

Genevieve Leave a comment

The Fall Equinox has come and it is time to celebrate the amazing colors of the season. This time of year is considered the transition between Earth and Metal in Chinese Medicine. We are into the full phase of harvest time or late summer which represents the Earth energy in its fullest. There is just a sprinkling of color and leaves changing, that will soon indicate we have moved onto Metal or Fall. One of the beautiful colors I have in my garden are beets and beet greens.

Beets are a beautiful red color. To just call them red seems so inaccurate, the color is deep and the red veins in the leaves are more vibrant than my words can do justice. So like the veins and brilliant color you can see, the root is even shaped like a heart. These are one of those foods that even without nutrition training you can imagine how it can really nourish our heart. In TCM we say beets have blood building and Liver cleansing properties. The root itself is so sweet and nourishes the Spleen and Stomach as well. The leaves are more bitter to nourish the Heart and sometimes have a slight astringent quality that nourishes the Liver.

One amazing discovery I had about the regenerative properties of beets was made in my compost bin. I would get whole beets and use the greens for soup/smoothies and the root I would roast; I would then have a section of the beet that still has a little of the root and a the smallest amount of foliage on the top. I would throw this into the compost bin. Then a few weeks later while turning my pile I saw fresh leaves growing out of the top. So I started just planting this little bit in my garden and here are the results:

beets-in-garden

I can’t decide what my favorite part of beets are, the root or the leaves! They are both so delicious. Use beet greens as a green in any green smoothie; they are mild tasting and so so good!

Here is a recipe for beet roots used in soup:

Beet Soup with Lemon Dill Sour Cream

  • 3-4 Beets
  • 1 Sweet Potato
  • 1 Potato
  • 1/2 medium onion (chopped)
  • 2-3 cups beans (I used black beans)
  • 2 cups cooked rice (optional for more texture)
  • Beet greens or 1/2 bunch kale
  • 2 cups chopped cabbage
  • 1 Lemon
  • Salt or liquid aminos to taste
  • 1/2 teaspoon each (oregano, cumin, celery seed, chipotle or black pepper)

Wash and cube beets and potatoes (no need to peel them). In a large skillet saute beets with half the onion and half the sweet potato for 5-10 minutes until the beets are starting to get tender. Add enough water to the pan to cook fully cook beets and sweet potato and blend in a food processor or blender. Set Aside.

Then in another pan cook the rest of the onion and cubed potatoes and boil for 10 minutes with the seasonings listed to make a nice veggie broth. I used about 4 cups water, but feel free to use more or less depending on how thick you like your soup. Add the rice, beans, and whole lemon halves after they have been juiced and cook for another 5-10 minutes. I added the kale, cabbage, and juice of 1 lemon at the end since I don’t like my greens very mushy. Add salt to taste and REMOVE the lemon halves. Then add the pureed beet, sweet potato and onion mixture. Remember to garnish with some delicious Lemon Dill Sour Cream (see recipe below).

*side note on why I add the lemon halves to the soup… the skin of the lemon has all the essential oils and a very potent lemon flavor so I like to add them just to up the lemony goodness.

Lemon Dill Cashew Sour Cream

  • 1 cup raw cashews (soak them first if you don’t have a high-speed blender)
  • Juice of 1/2 lemon + a little lemon zest
  • 1 teaspoon dill
  • pinch of salt

If using a high speed blender add a little bit of water and blend until super thick and creamy (almost as thick as sour cream). Then put in freezer while heating up soup to thicken and spoon it on top. If using a food processor make sure to soak the cashews ahead of time (at least 4 hours… can even soak overnight for convenience) and only add water as needed. You may want to double this recipe to have some amazing sour cream on hand… keeps in refrigerator for about a week.

Beet Soup with Lemon Dill Sour Cream

Beet Soup with Lemon Dill Sour Cream

Fall into Good Health

Genevieve 2 Comments

leaves

The leaves are so beautiful!!! We have been back in Portland now for just over a year, after living on the coast in beautiful Cannon Beach. This has not changed my passion for all things vegan and gluten free. Especially since my daughter was born almost 3 years ago. With her arrival I have been on the quest to not only do vegan and GF, but also as many super densely packed nutritious meals with minimal ingredients.

As all of you Portlanders know we have had an amazingly beautiful spring, summer and fall! Very dry in fact. At times a little too dry with the surrounding droughts. But alas the rains have finally come and mother nature has indicated that Fall is here.

Fall in Chinese Medicine

In Traditional Chinese Medicine Fall is a time of the Lungs, which belong to the Metal Element. This is traditionally a time when dryness and wind have a factor in our health. The Lungs are associated with the exterior of our body and when we catch a cold (or wind-cold in Chinese Medicine) the Lungs have been compromised. This is evident by the chills, fever, body aches, sniffles, and cough that may be productive or dry.

What can we do in Chinese Medicine to treat a cold/flu?

First and foremost there are many common herbs you probably already have in your kitchen that are great for those beginning stages of a cold; ginger, green onion, mint, garlic.

Make a really strong ginger tea with a 2-3 inches chopped fresh ginger root in 6 cups water. Boil the ginger and let simmer for 15 minutes and add some maple syrup or honey to cut the super pungent flavor (optional). Let the tea cool slightly and drink throughout the day.

Go see your acupuncturist or get one!! They will have some great formulas on hand like, Yin Qiao San, Gan Mao Ling or Chuan Xin Lian. These are all great formulas to have on hand for the cold and flu season, but you want to make sure to get them from a trusted source. Also acupuncture can cut the time you are sick in half and who doesn’t want to feel better now.

How we can strengthen our immune system to prevent getting a cold/flu

The best way to strengthen our immune system is to eat a whole foods diet that has lots of veggies!!! This is probably redundant to many of you who would be reading a health blog. But still eat lots of veggies!!!

In TCM we look at things a little differently, our immune system has a direct link to the Lungs (remember they govern the exterior of the body to protect us).

Some simple foods to support or tonify  the lungs are: nourishing soups (recipe below), pears, pumpkin, apple, brown rice, porridges, and mushrooms.

Foods that can help get phlegm out of the lungs are: garlic, fresh ginger, fennel, and seaweeds.

Foods for a dry cough (meaning the Lungs need to be moistened) are: microalgaes, pears, string beans, herbs like lily bulbs, marshmallow root, and licorice tea.

Miso Ingredients

Time for Fall Soup (Nourishes the Lungs)

  • 2-3 stalks green onions
  • 3 cloves garlic (double with a cold)
  • 1-2 inches fresh ginger (double with a cold)
  • 2 astragalus roots (optional for extra immune boosting)
  • 4-5 mushrooms (I prefer shiitake)
  • 1 carrot
  • 1 stalk celery
  • 1/2 package tempeh
  • 8 cups water
  • 1 teaspoon sesame oil
  • 1/4-1/3 cup miso

Chop the green onions, mushrooms, carrot, celery, and tempeh (the garlic and ginger can be grated ro finely chopped). Add the 2 astragalus roots whole (so you can remove them before eating the soup). Add all ingredients to the water and boil for 8-10 minutes. After all veggies are tender turn OFF heat and add sesame oil and miso. A tip for the miso is to whisk up with 1/2 cup water before adding to soup so it will be uniform in texture. Also we add miso at the end after heat is turned off to preserve all the healthy probiotics.

This soup has nourishing ingredients (astragalus, carrots, mushrooms, celery, tempeh and miso) to boost the immune system. And it has Lung opening and phlegm reducing herbs (green onions, garlic, and ginger).

Also by boiling the ingredients we preserve the nutritional elements in the soup broth and this method of cooking is seen as very neutral in Chinese Medicine. Meaning that it is great for all constitutions so enjoy!!!

Miso Soup

Finally it is Fall in the Pacific Northwest

Genevieve 1 Comment

leaves

Well we finally moved back to Portland, Oregon after living at the coast for the past 5 years. This has not changed my passion for all things vegan and gluten free. Especially since my daughter was born almost 2 years ago. With her arrival I have been on the quest to not only do vegan and GF, but also as many super densely packed nutritious meals with minimal ingredients.

As all of you Portlanders know we have had an amazingly beautiful spring, summer and fall! Very dry in fact. At times a little too dry with the surrounding droughts. But alas the rains have finally come and mother nature has indicated that Fall is here.

Fall in Chinese Medicine

In Traditional Chinese Medicine Fall is a time of the Lungs, which belong to the Metal Element. This is traditionally a time when dryness and wind have a factor in our health. The Lungs are associated with the exterior of our body and when we catch a cold (or wind-cold in Chinese Medicine) the Lungs have been compromised. This is evident by the chills, fever, body aches, sniffles, and cough that may be productive or dry.

What can we do in Chinese Medicine to treat a cold/flu?

First and foremost there are many common herbs you probably already have in your kitchen that are great for those beginning stages of a cold; ginger, green onion, mint, garlic.

Make a really strong ginger tea with a 2-3 inches chopped fresh ginger root in 6 cups water. Boil the ginger and let simmer for 15 minutes and add some maple syrup or honey to cut the super pungent flavor (optional). Let the tea cool slightly and drink throughout the day.

Go see your acupuncturist or get one!! They will have some great formulas on hand like, Yin Qiao San, Gan Mao Ling or Chuan Xin Lian. These are all great formulas to have on hand for the cold and flu season, but you want to make sure to get them from a trusted source. Also acupuncture can cut the time you are sick in half and who doesn’t want to feel better now.

How we can strengthen our immune system to prevent getting a cold/flu

The best way to strengthen our immune system is to eat a whole foods diet that has lots of veggies!!! This is probably redundant to many of you who would be reading a health blog. But still eat lots of veggies!!!

In TCM we look at things a little differently, our immune system has a direct link to the Lungs (remember they govern the exterior of the body to protect us).

Some simple foods to support or tonify  the lungs are: nourishing soups (recipe below), pears, pumpkin, apple, brown rice, porridges, and mushrooms.

Foods that can help get phlegm out of the lungs are: garlic, fresh ginger, fennel, and seaweeds.

Foods for a dry cough (meaning the Lungs need to be moistened) are: microalgaes, pears, string beans, herbs like lily bulbs, marshmallow root, and licorice tea.

Miso Ingredients

Time for Fall Soup (Nourishes the Lungs)

  • 2-3 stalks green onions
  • 3 cloves garlic (double with a cold)
  • 1-2 inches fresh ginger (double with a cold)
  • 2 astragalus roots (optional for extra immune boosting)
  • 4-5 mushrooms (I prefer shiitake)
  • 1 carrot
  • 1 stalk celery
  • 1/2 package tempeh
  • 8 cups water
  • 1 teaspoon sesame oil
  • 1/4-1/3 cup miso

Chop the green onions, mushrooms, carrot, celery, and tempeh (the garlic and ginger can be grated ro finely chopped). Add the 2 astragalus roots whole (so you can remove them before eating the soup). Add all ingredients to the water and boil for 8-10 minutes. After all veggies are tender turn OFF heat and add sesame oil and miso. A tip for the miso is to whisk up with 1/2 cup water before adding to soup so it will be uniform in texture. Also we add miso at the end after heat is turned off to preserve all the healthy probiotics.

This soup has nourishing ingredients (astragalus, carrots, mushrooms, celery, tempeh and miso) to boost the immune system. And it has Lung opening and phlegm reducing herbs (green onions, garlic, and ginger).

Also by boiling the ingredients we preserve the nutritional elements in the soup broth and this method of cooking is seen as very neutral in Chinese Medicine. Meaning that it is great for all constitutions so enjoy!!!

Miso Soup