Inspired by Traditional Chinese Medicine and Ancestral Nutrition.
1. 10-Min Oatmeal with Chia Seeds, Hemp Hearts & Maple Syrup
This quick and easy breakfast is as simple as it sounds. All you need are the following ingredients, keeping in mind that the quantities vary according to preference:
– Organic Oats (not quick oats,
the ones you have to cook for 10 mins) – Chia Seeds – Hemp Hearts – 4 Dates – Coconut Oil – Himalayan Sea Salt – Maple Syrup – Raw Cacao Nibs (optional) – Fresh Berries (optional)
Cook the oats in a generous amount of water. Don’t worry about making it too liquid; the oat-water has many healthy benefits as well, so slurp it up! Boil the water, add the oats and simmer on low-heat for approximately 10 mins, stirring occasionally to avoid the oats from sticking (if you put in more water, it’s easier to avoid this problem).
When the oats are done, add at least a teaspoon (or more) of chia seeds and hemp hearts per bowl. A dollop of coconut oil and a pinch of Himalayan sea salt will help bring together and enhance the flavours. Sweeten with maple syrup and enjoy.
**IMPORTANT: Don’t cook your chia seeds, hemp hearts or maple syrup.
This delicious and nourishing breakfast is great for your entire digestive system. The oats and chia seeds absorb and clean up toxins, mucus and dampness in the body. The chia seeds are great for your intestines and the hemp hearts provide fantastic omegas and proteins for your cells.
Benefits these organ systems:Spleen, Stomach, Small Intestine, Large Intestine, Lungs and Heart.
Ancestral Diet classification: Homesteaders Diet
2. Japanese Miso Breakfast Soup
You may be used to having miso soup with your sushi, but it’s often consumed in Japan as a breakfast – and it packs a powerful nutritious punch when prepared with fresh, pure ingredients.
I usually make up my recipes by mixing the essential ingredients of organic miso paste, broth (bone broth is my favourite), ginger, seaweed, tofu and other green vegetables. Grate the fresh ginger when it’s ready before serving. You can garnish with fresh herbs for other benefits too.
Here are a couple of great recipes I found online for you that will show you how simple it is:
Benefits these organ systems: Spleen, Stomach, Liver, Gall Bladder, Heart and Kidneys, Urinary Bladder
Ancestral Diet classification: Homesteaders Diet
3. Paleo Egg Avocado Morning Delight
I made this one up when I was hosting Ancestral Diet author and expert, Dr. Michael Smith. I figured that I should make him a proper ice-age breakfast since he’s so passionate about it. I prefer using fresh avocados, not baked ones like this picture shows. I also like adding a little bit of lightly poached celery and fresh sprouts. So yummy!
What you need: – Organic Free-Range Eggs – Avocado – Fresh Alfalfa Sprouts – Organic Celery or other Veg. – Salt & Pepper to taste
Bring 1/4 cup of water to a boil in a pan over medium heat. Crack 2 eggs in the simmering water and place celery in pan next to the eggs. Lower heat to medium low, salt & season eggs & celery to taste. Don’t let the egg yolks get hard – remove them while they are still runny. Remove the celery around the same time after they are lightly cooked.
Put all ingredients in a shallow bowl, add pepper to taste and enjoy! If you’re a meat lover, adding some nitrate-free prosciutto or free-range bacon to this is fantastic.
Benefits these organ systems:Spleen, Stomach, Small Intestine, Large Intestine, Liver, Gall Bladder, Heart, Kidneys.
Ancestral Diet classification:Paleo Diet
4. Ginger Pork Congee (Jook) Soup
A Chinese and Southeast Asian favourite with many health benefits, there are dozens of kinds of congees, many of them are made with Chinese herbs for different healing purposes. For example, there’s a recipe for tonifying the blood that includes goji berries, red dates and eggs.
I prefer this simple and nutritious ginger-pork recipe, because not only does it taste great, but it gives you a good boost of protein and ginger to start the day like a champ.
Here’s my own simple recipe that I use, which is practically the same:
– Cooked White Rice (organic is best as always) – Ginger – Garlic – Ground Organic Pork – Fresh Cilantro – Fresh Scallion Onions – Salk & Pepper to taste – Broth (Bone broth is best, but any other will do)
Cook rice or use leftover cooked rice. Bring broth to a boil. Crush and chop garlic cloves finely. Mix minced garlic and salt with ground pork. Roll pork balls and drop them in the boiling broth, reducing heat to medium low. Add rice to broth. Once pork balls are cooked, pour rice soup into bowls. Season with freshly grated ginger, cilantro and scallions. Add pepper to taste.
Congee is particularly good for people with sensitive digestive systems. It’s great when recovering from illness. The ginger helps combat inflammation and breaks up phlegm and mucus. The pork balls help nourish the blood and provide great protein.
Benefits these organ systems: Spleen, Stomach, Small Intestine, Lungs, Large Intestine, Kidneys and Heart.
Ancestral Diet classification: Homesteaders Diet
5. Poached Salmon for Breakfast
Yes! Your cells will thank you for this nutritious breakfast! Especially useful when you need extra energy or stamina during your day. All you need:
– Salmon Filet – Coconut Oil – Spinach or Leafy Green Vegetable – Salt & Pepper to taste
Bring 1/4 cup of water to a simmer in a pan with a lid, adding 2 teaspoons of coconut oil. Salt & season both sides of the salmon filet. Add salmon to pan and put spinach or other vegetable that you would like to steam next to the salmon or on top. Close lid and poach on low heat for approx. 5-10 mins. Cook time dependent on size of fish, check to see that it’s half way cooked, then turn it over. Serve and enjoy when ready!
Benefits these organ systems: Liver, Heart, Small Intestine, Gall Bladder, Kidneys.
“The Long-Summer corresponds to the Spleen & Stomach and the element of Earth” – Traditional Chinese Medicine Fundamentals
The Spleen builds the Qi and the Blood. It supports the Immune System.
The 5-Element System of Traditional Chinese Medicine
The 5 Element System includes a fifth season that we know in the West as ‘Indian Summer’.
The Chinese call this season the “Long Summer”, and it corresponds to the element of Earth and the Spleen and Stomach.
Just around the corner we have the Fall, which connects to the Lungs. Both of these organs are vital in our immune system.
The Spleen nourishes the Lungs, so it’s important this time of year to give your Spleen a boost, so that your Lungs will be strong for the upcoming cold and flu seasons in Fall and Winter.
Here’s a few tips to tonify your Spleen Qi this time of year…
6 Tips to Nourish Your Spleen in the Long Summer.
Tip 1: Eat food from the Earth
Try to eat as much fresh, local and organic vegetables and fruits. Eating directly from the garden is ideal. If you don’t have a garden, go to a farmers market and stock up.
Eat less meat products, especially if you’ve been BBQing a lot this summer, this is a good time to reduce your meat intake and triple your fresh produce consumption.
Tip 2: Eat more cooked and warmed foods
Start cooking your veggies more. Don’t eat only raw salads. Start adding stews, steams and sautés to your meals. Throw more potatoes, zuccinis and squashes on your BBQ. Cook up some corn on the cob.
The Spleen prefers cooked foods as they are easier to digest and assimilate. Too much raw or cold foods can injure the spleen and create dampness in the body. Keep enjoying your salads and raw veggies too, but start adding more cooked and heated foods to your meals.
Tip 3: Meditate and reduce over-thinking
It is said that over-thinking and worry can injure the Spleen.
When the Spleen is injured 3 things can happen:
1. Digestion is compromised: Less nutrients are absorbed
2. Less Qi and Blood is created.
3. Dampness and Phlegm can grow.
The virtue of the Earth element is called “Yi”, which means “Awareness and Attention”. When we let worry consume our thoughts, we lose awareness and attention of the present moment and get lost in obsessing about the future or past. This causes harm to the Earth element and the Spleen and Stomach Qi is compromised.
Doing regular meditation, qigong, yoga, walking in nature, making art or playing music – or any activity to quiet the mind can help restore the Earth element in the body through a serene mental state.
Tip 4: Avoid dampness forming foods
Mmmm, these doughnuts may be delicious, but the sticker, sweeter, doughier and more chemical any pastry or sweet is, the more damp-forming it will be.
According to Chinese medicine, certain foods create dampness in the body. Dampness can weaken the Spleen and the Qi in the body.
Important: If you have any of these symptoms and want help to clear the dampness from your body, schedule an appointment with me at my clinic for acupuncture and herbal solutions. You can schedule your appointment online or call 613-702-5377.
The Spleen Meridian travels up the inside of your foot, along the side of your big toe and inner arch. Stimulating these points can help boost your Spleen Qi.
Rub these important Acu-Points before you go to bed, or anytime during the day that you need a little boost of energy or rest from stress. Rub along these points shown on the image below on the inside of your foot.
Tip 6: Take a walk after eating
While going for a nice walk after eating, try to bring your attention to your breath and avoid thinking or worrying about anything outside the present moment.
In Traditional Chinese Medicine, it’s said that excessive “sitting” and “staring” can injure the spleen. So instead of going straight back to your computer desk after lunch, taking an easy and short 10 minute walk after eating can greatly assist the digestive system and renew the Spleen’s energy.
This is a great thing to do after dinner too. Especially if you overate.
Don’t make it a power walk. Call upon the energy of the Earth element and make it more of a leisurely stroll.
Walk slowly and easily, let your eyes look at different things, breathe the fresh air and try to be in the present moment.
The breathing and slow walking without worrying about anything will give your metabolism a boost and renew your mind at the same time.
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