Eating According to your Syndrome in Traditional Chinese Medicine: Food, Diet, and Vitamins

By A.D. Power L.Ac.

This macrobiotic-inspired cookbook is suitable for the layperson as well as prospective acupuncturists who are studying for the Food, Diet, and Vitamins portion of the NCCAOM Herbology board. In this vegetarian cookbook you will learn how to recognize your constitutional type based on the theories of ancient Chinese medicine. The recommended seven day meal-plans are based on the seasons of the year and can be applied to treat an individual's constitutional type. The index contains detailed information about the nutritional benefits of foods commonly used in traditional Chinese medicine from both a traditional and Western perspective. Information about vitamins and minerals is also included. 

Length: 336 pages

• Language: English
• Publisher: A.D. Power
• Release date: May 1, 2022
• ISBN: 9798201721893

Book preview

Basic principles of food preparation:

According to macrobiotics, a dietary system based on the principles of yin and yang, the ideal diet should be comprised of 50-60 percent cereal grains, 25-30 percent vegetables, 5-10 percent beans and sea vegetables, 5 percent soups, and 5-10 percent sweet foods.

Cereal grains include rice from the Orient, wheat, barley, rye, and oats from Europe and America, corn from America, buckwheat and kasha from Russia and Central Europe, and millet and wheat from Africa and the Middle East.

The beans with the most nutritional content and that can be included frequently in the diet include adzuki beans, chickpeas, and green lentils. Other beans that are not as high in nutrients but are still beneficial include kidney beans, red lentils, navy beans, black beans, and pinto beans.

Sea vegetables are incorporated into the daily meal plan and include kombu, nori, agar agar, dulce, and wakame among others. It is advised to soak seaweed no longer than ten minutes during preparation to help retain its beneficial properties.

Choose seasonal, local, and organic produce whenever possible when shopping for the week. Vegetables should be washed quickly under cold running water, and cut just before being cooked. Most vegetables should not be peeled, with the exception of onions which should be peeled and rinsed first under cold water.

Dandelion tea, twig leaf tea, or grain coffee is recommended in place of coffee and during meals when drinking cold liquids would weaken the digestion. Condiments frequently used in macrobiotic cooking include umeboshi plum, kombu, toasted sesame seeds, sea salt, and shoyu soy sauce. Dark sesame oil is used for sautéing, and light sesame oil is recommended for frying. Although the macrobiotic diet is mainly vegetarian based, fish can be consumed one to two times per week.

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Eating according to the natural environment:

Our environments shape the way our bodies use food and change its requirements for certain nutrients. People who have lived their entire lives in a cold climate can add more animal foods to their diets while those who are from hotter climates may do better eating primarily vegetarian based meals. Those who live in moderate climates or areas where there are four distinct seasons can choose a balanced diet with both meat and vegetables.

The manner in which food is prepared changes as the seasons progress. In cold climates and during the cold winter months, food should be cooked more thoroughly and stronger seasoning can be used. Alternately, in hot weather and in subtropical climates, food should be cooked for a shorter time and with less seasoning. Humidity is a factor to consider when cooking. In very humid climates, less water is used for cooking. In arid or dry climates, more water is needed for cooking.

Cookware, tools, and utensils:

The cooking utensils used should be made of natural materials. Glass cookware, clay pots, cast iron skillets, stainless steel pots, and wooden and solid silver utensils are all safe options. These materials do not leach dangerous chemicals into the food when they are heated. Ideally, the stovetop should have an open flame or natural gas source rather than an electrical one. 

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The Macrobiotic Way of Life:

To maintain general health, macrobiotics observes other principles that have nothing to do with food but may affect the way it is digested. Chewing each bite of food thoroughly can help increase the amount of nutrients that ultimately get absorbed by the body. Ideally, aim to chew each bite 50 times. Avoid watching television or anything that is not uplifting while eating. Long baths after meals are not advised unless too many salty foods or animal products have recently been consumed.

Expressing gratitude and maintaining correspondence with family and friends can increase feelings of interconnectedness and security. Walking barefoot on the grass from time to time and being out in nature can help us change our perspective on life almost instantly.

Keeping green plants in the house can help clean the air and increases oxygen in the house. Staying active, both mentally and physically can help increase the appetite and improve the mood. According to macrobiotic philosophy, cleaning house is considered to be exercise. It is especially important to keep the corners of the house clean. Try developing a miniature housecleaning routine in the mornings to reset the day and start new.

Wearing clothing and jewelry that is made out of natural materials and choosing personal care and household products without chemicals in them can make a small but meaningful impact on health. The immune system is constantly battling outside pollutants and toxins. The small amount of strain caused by these chemicals can have a cumulative effect on the immune system and make it more difficult for it to fight off infections such as candida and acne.

Another facet of macrobiotics concerns sleep. For the most restful night’s sleep, have dinner before 7 pm, and aim to go to bed before midnight. Ensure that all of the lights in the room you are sleeping in are turned off to help regulate the natural circadian rhythm of the body. Keep the room at a moderately cool temperature during rest, even in the winter time. It is better to add extra blankets if you feel it is too cold than to have the temperature too hot.

Energetic properties of food:

In traditional Chinese medicine, herbs and food are said to be able to enter specific channels  and have the ability to affect their primary functions.

These channels are associated with the five elements and include the Liver, Heart, Spleen, Lungs, and Kidneys. The six zang or ‘full’ organs as they are known in Chinese medicine, manufacture and store the blood, qi, body fluids, and essence. Each zang organ is paired with one of the fu organs, which are responsible for receiving and transmitting water and food. The six fu or ‘empty’ organs include the Gallbladder, Triple Energizer, Small Intestine, Stomach, Large Intestine, and Bladder.

Eating according to the seasons:

As part of the five element wheel, the five fu and six zang organs embody the nature of the season they are associated with. The Liver is related to spring, the Heart to summer, the Spleen to late summer, the Lungs to autumn, and the Kidneys to winter. Food is categorized into five colors according to its nature and complementary function. Accordingly, green foods are beneficial for the Liver, red for the Heart, yellow for the Spleen, white for the Lungs, and black for Kidneys. 

The acquired foundational qi of the body is governed by the Spleen. Therefore, sweet foods that nourish the Spleen are included year round, regardless of the season. During the spring, the sweet taste can be provided by snow peas, local fruits, carrots, and daikon radishes. In the summer, the sweet taste can be found in fresh corn on the cob, peaches, and other local fruits. In the autumn, the sweet taste comes from pumpkins, squash, onions, cabbage, carrots, and turnips. Chestnuts, adzuki beans, dried fruits, squash, and various root vegetables supply the sweet taste during the winter months. Cereal grains such as rice, millet, and sweet rice, are naturally sweet and can be eaten throughout the year.

How to use this book:

This recipe book follows the seasons and provides menu suggestions for conditions associated with various syndromes as they are understood in traditional Chinese Medicine. The menus in this book are designed to treat conditions caused by dysfunction of the organ systems or by the pathogenic factors associated with each season. The menus can be alternated if there is more than one pattern occurring simultaneously. The alphabetical index of foods provides more information about the properties of the ingredients from a traditional Chinese medicine and Western medicine perspective. Simply read the section below and identify your syndrome. Then, incorporate more of the recommended foods into your diet.

Determining Your Type:

Take a moment and stick out your tongue. The best time to do this is first thing in the morning, before eating or drinking anything, and before brushing your teeth. What do you see? Notice the color and determine whether the tongue has a coating. Then, see below for a menu recommendation.

•  Pale in color- Blood deficiency, Qi deficiency, or Yang deficiency

•  Pale with toothmarks on the sides- Qi deficiency, Parasitic Accumulation

•  Redder on the sides or normal color- Qi stagnation

•  Red tip of the tongue- Allergies or Common Cold

•  Bright red with no coating- Yin deficiency

•  Red with a thin yellow coating- Excess Heat and possible Dampness

•  Dark red- Extreme Excess Heat

•  Thick, greasy coating- Dampness

•  Thick, greasy yellow coating- Dampness and Excess Heat

•  Sticky coating- Excess Phlegm

•  Pale purple and moist- Excess Cold and Dampness

•  Bluish purple- Blood Stagnation caused by excess heat or cold

•  Dark blue or purple and dry- Excess Heat

•  Tiny red spots- Excess Heat

•  Tiny purple spots- Blood Stagnation

Spring: The Liver

The Liver and the Gallbladder are the organs generally associated with spring. Spring is the season of germination. The direction of the spring on the five element wheel is the east. Its element is wood and its color is green. The taste associated with the spring is sour and the emotion is anger. The Liver and Gallbladder govern the tendons and the eyes. They are particularly affected by emotions, especially anger. The Liver and the Gallbladder are responsible for the smooth circulation of qi. They represent the powerful yang energy of spring. When the Liver and Gallbladder qi is excessive or stagnant, it is the first to rebel and affect the other organs, primarily the Spleen. Depending on its action, the rebellious Liver qi can also affect the Stomach, Lungs, and Heart.

When the qi of the Liver is strong, the nails will be strong and the vision acute. The Liver is the organ that stores the blood, while the Spleen controls it. Along with a well balanced diet, a moderate exercise program can help maintain the healthy function of the Liver and Gallbladder meridians.

With the beginning of spring, lighter cooking methods are used, a little less seasoning is added to dishes, and more fermented foods such as tempeh, natto, and sauerkraut are recommended. Vegetables with strong rising energy start to become available. Wild grasses, sprouts, and leafy greens can be enjoyed frequently. Grains such as wheat and barley are also included in the springtime. Foods are prepared primarily by boiling, steaming, and quick sautéing in the spring. As the weather starts to warm, it is good to eat more boiled vegetables and lightly boiled or pressed salads and to avoid large amounts of fruit. Lightly cooked, mildly seasoned dishes help us harmonize with the emerging energy of spring.

Blood Deficiency

Three organs are affected by blood deficiency. The Heart, which directs the blood and governs the blood vessels, the Spleen which controls the blood, and the Liver, which stores the blood.

Deficiency of blood occurs when there is insufficient blood to nourish the body. Loss of blood, for any reason, can lead to blood deficiency as well as qi deficiency. Symptoms of blood deficiency include: a pale face, pale lips, dizziness, vertigo, diminished vision, visual floaters, lethargy, palpitations, dry skin, menstrual irregularities, scanty menstruation, and pale inner eyelids. This syndrome is often seen during iron deficiency anemia or after child birth.

What the tongue will look like:

In blood deficiency, the tongue will be pale, a sign that the body has been deprived of nourishment.

Concomitant Conditions associated with Blood Deficiency:

Qi Deficiency

Qi and blood are interrelated. A deficiency of one will affect the other. Symptoms of qi deficiency  include fatigue, loss of appetite, weakness of the limbs, loose stool, and abdominal pain. In qi deficiency, the lateral sides of the tongue may be scalloped or have toothmarks on them, indicating malnutrition. When treating blood deficiency, it is a good idea to include foods that nourish the qi as well.

Yin Deficiency

Yin deficiency may accompany blood deficiency. Yin fluids are derived from the blood. In chronic cases of blood deficiency, nourishing yin becomes a necessity. Symptoms of yin deficiency include night sweats, low grade fevers in the afternoon, sweating from the five centers (the hands, soles of the feet, and chest), a dry mouth, a dry cough, thirst, irritability, vertigo, dizziness, ringing in the ears, blurry vision, dry nails with ridges, and insomnia. Including foods that nourish yin can help replenish the loss of yin essence that is often caused by chronic blood deficiency.

7 Day Menu for Blood Deficiency

Choose from foods that Nourish the Blood:

Beef, bone marrow, chicken egg, cuttlefish, liver, oyster, octopus, sardine

Adzuki bean, apricot, beetroot, dandelion, dark leafy greens, date, fig, grape, kidney bean, longan fruit, parsley, spinach, sweet rice, watercress

Angelica root (dang gui), nettle tea, bone marrow broth

Microalgae

Note: In cases of extreme weakness due to blood deficiency, it may be beneficial to include a few small servings of meat several times per week.

Day One

Breakfast: Baby Spinach Omelet

Baby Spinach Omelet

2 eggs  

1 cup of torn baby spinach leaves  

1 ½ tablespoons of grated parmesan cheese

2 tablespoons of diced onions 

⅛ teaspoon ground nutmeg

salt and pepper to taste

In a bowl, beat the eggs, and stir in the baby spinach and parmesan cheese. Season with  nutmeg, salt, and pepper.

Warm a small amount of cooking oil in a small skillet over medium heat. Add the onions and cook them for 1 or 2 minutes. Add the eggs, and cook for about 3 minutes, or until the omelette has partially set. Flip it with a spatula, and continue cooking on the other side for 2 to 3 minutes. Reduce the heat to low, and continue cooking for 2 to 3 more minutes or until done.

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Lunch: Vegetable Fried Soba Noodles

Vegetable Fried Soba Noodles

8 cups of water

8 ounces of dry soba noodles

1 cup of onions, sliced in half moons

1 cup of carrots, sliced in matchsticks

1/2 cup of celery, sliced thinly on the diagonal

1-2 tablespoons of shoya soy sauce

dark sesame oil

toasted sesame seeds

1/2 bunch of parsley, chopped

Place the water in a pot and bring it to a boil. Place the soba noodles in the water and stir them to prevent them from clumping. Reduce the heat to medium and simmer uncovered for a few minutes. To test for doneness, break a noodle in half and observe its color. When the inside of the noodle is white and the outside is as well, they are done. The noodles do not take a long time to cook. Rinse them with cold water and strain through a colander. Let the noodles drain for 5-7 minutes. Place in a serving bowl.

Toasted Sesame Seeds

4 tablespoons of brown sesame seeds

Add sesame seeds to a saucepan over medium high heat. Stir the seeds frequently and toast for 4-5 minutes or until fragrant and darker in color. Pour into a separate dish to cool.

Heat a small amount of dark sesame oil in a saucepan. Add onions and saute for 1-2 minutes. Add carrots and celery. Place cooked soba noodles on top of the vegetables, cover, and turn the heat down to low. Cook for 5-7 minutes. Add the shoyu soy sauce, replace the lid, and cook for 1-2 more minutes. Remove the saucepan from the heat and mix the vegetables, most of the parsley, and noodles together. Place the noodles in individual serving bowls. Garnish with toasted sesame seeds and reserved parsley. Serve.

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Dinner: Sweet Brown Rice and Adzuki Beans

Sweet Brown Rice and Adzuki Beans

1 cup of adzuki beans

3-4 1/2 cups of water

2 cups of sweet brown rice

three pinches of sea salt

parsley or watercress

Wash the adzuki beans and place them in a saucepan. Add water to cover the beans and bring them to a boil. Reduce the heat to medium-low and simmer for 15-20 minutes. Remove the beans from the heat, reserve the cooking water, and allow them to cool. Instead of cooking the beans, you can soak them for 6-8 hours beforehand and use the soaking water to cook them with the rice.

Wash the sweet rice after the adzuki beans have cooled down. Place the rice, adzuki beans, and cooking water in a saucepan. Add any additional cooking water needed. Turn the heat to low and cook for 15-20 minutes. Add sea salt and cover. Turn the flame to high and bring to a boil. Reduce the heat to medium low and cook for 50 minutes.

Boiled Watercress Garnish

2-3 cups of water

1 bunch of watercress

Place 2-3 cups of water in a pot and bring it to a boil. Add the watercress, stirring it frequently so that it cooks evenly. Boil for 45 seconds. Remove from heat, drain, and spread the watercress on a plate to cool. Place a few sprigs of watercress on top of each mound of adzuki beans and rice. Place sweet rice with adzuki beans in a serving dish. Garnish the rice and beans with parsley or boiled watercress, toasted sesame oil, and coconut aminos.

Day Two

Breakfast: Oatmeal with Raisins

Oatmeal

2 cups of rolled oats

1/4 cup of raisins

5-6 cups of water

two pinches of sea salt (one for every cup of grain)

maple syrup

butter

Place the rolled oats in a saucepan over a low flame for several minutes or until the oats begin to release a nutty fragrance. Place the oats into a pot and add the water, raisins, and sea salt. Bring the mixture to a boil. Cover the pot and reduce the heat to low. Cook for 20 minutes. Serve with maple syrup and butter.

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Lunch: Teriyaki Sweet Brown Rice with Steamed Leafy Greens

Sweet Brown Rice

1 cup of sweet brown rice

2 cups of water

a pinch of sea salt

Wash the rice. Add the rice, water, and salt to a saucepan. Turn the stove to high and bring the rice to a boil. Reduce to low and simmer for 45-50 minutes or until the rice is cooked.

Teriyaki Sauce

2 tablespoons of shoyu soy sauce or coconut aminos

2 tablespoons of dark sesame oil

1 tablespoon of honey or maple syrup

toasted sesame seeds

sliced scallions

In a small cup, combine the liquid ingredients. Toast the sesame seeds over medium heat for 5-7 minutes or until brown and fragrant, stir frequently. Transfer the seeds to a small bowl to cool. Slice the scallions. Reserve the teriyaki sauce, scallions, and toasted sesame seeds for garnish.

Steamed Leafy Greens

1-2 cups of leafy greens (kale, mustard, turnip, chard)

water

Pour an inch of water into a saucepan and bring to a boil. Place a steamer in the pot and add the leafy greens. Cover the pot and steam for 5-7 minutes or until the leaves turn bright green.

Scoop the sweet brown rice in a serving bowl. Place the leafy greens on the side. Drizzle with teriyaki sauce, toasted sesame seeds, and chopped scallions.

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Dinner: Kidney Beans with Miso and Sweet Rice

Kidney Beans with Miso

1 cup of kidney beans, washed, and soaked for 6-8 hours

water

1-2 teaspoons of pureed miso

Place the beans into a pot. Add just enough water to cover them. Bring the beans to a boil, reduce the heat, and turn to low. Simmer for 2 hours. Add water occasionally while cooking, to cover the beans as they expand. After 2 hours, place the pureed miso on top of the beans. Do not stir. Continue cooking until the beans are soft and creamy. Place in a serving bowl and serve.

Sweet Rice

1 cup of sweet brown rice

2 cups of water

a pinch of sea salt

chopped parsley or scallions

Wash the sweet rice and place in a saucepan. Add the sea salt and the water and bring the mixture to a boil. Cover and reduce to low heat. Simmer for 45-50 minutes. Remove from heat.

Serve sweet rice in the center with kidney beans and miso on the sides or on top. Garnish with chopped parsley or scallions.

Day Three

Breakfast: Miso Soup with Carrots and Leafy Greens, Steamed Sweet Brown Rice

Miso Soup with Carrots and Leafy Greens

1 tablespoon of miso paste

1/2 cup of carrots, sliced on the diagonal

1/2 cup of onions

1/2 cup of leafy greens of choice, sliced

1/8 cup wakame, soaked 3-5 minutes and sliced

4-5 cups of water

sliced scallions

Place the onions, carrots, leafy greens, and wakame in a pot. Add water and bring to a boil. Cover and reduce the heat to medium-low. Simmer until the carrots, onions, and greens are soft. Reduce the flame to low. Ladle a small amount of the hot cooking liquid into a separate bowl. Add the miso to the bowl and stir until blended. Pour the miso into the pot with the vegetables. Cook for 2-3 more minutes. Ladle the miso soup into individual serving bowls. Serve warm with sweet brown rice. Garnish with scallions.

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Lunch: Dolmas

Dolmas

2 cups of short grain rice (Do not cook the rice, it will cook in the pot with the leaves)

1 medium yellow onion, chopped

1/4 cup of olive oil, divided

3 tablespoons of tomato paste

1 15 ounce jar of organic tomato sauce

1 cup of parsley chopped

1/2 cup of fresh cilantro chopped

1/3 cup of dill chopped

1 tablespoon of dried mint

1/2 teaspoon of freshly ground black pepper

1/2 teaspoon of sea salt or to taste

1/2 pound half a jar preserved grape leaves

1/3 cup of toasted pine nuts

Cooking liquid:

2 1/2 cups of warm vegetable stock or water

1 vegetable bouillon cube

1 1/2 tablespoons of lemon juice

1 teaspoon of tomato paste

2 tablespoons of butter or olive oil

In a pot over medium-high add 2 liters of water and 1 tablespoon olive oil and bring to a boil.

Divide the grape leaves into 4 equal parts, add each part to the boiling water and let them boil for 3-4 minutes. Take the leaves out of the water and place them in a colander

to cool.

In a large pot over medium-high heat add the rest of olive oil. Add the onions and saute them until they are translucent. Add the tomato sauce and paste, and stir them together.

Add the rice, spices and herbs, and cook for two minutes. Stir in the toasted pine nuts. Turn off the heat and set the filling aside to cool. Cut the stems off of the grape leaves and set them aside.

Stuff the leaves with the filling: Place one leaf smooth side down on a cutting board.

Take about 1.5 teaspoons of the rice mixture and place it at the wide end of the leaf.

Fold both sides over the rice and roll tucking it nicely. Repeat with all of the leaves until they are done.

Place the herb stems, if you have them, tomato slices or onion slices and the grape leaf stems in the bottom of a 4 quart pot. Arrange the stuffed grape leaves in rows leaving no space in between.

In a separate saucepan, warm up the vegetable stock for a few minutes. Add the tomato paste, lemon juice and bouillon cube to the warm stock.

Pour the cooking liquids over the grape leaves, and place the pot on the stove on medium-high heat.

When the liquid begins to bubble around the sides, lower the heat and place a flat plate over the grape leaves. Cover and let the dolmas simmer until they are fully cooked, about 75 to 90 minutes on a low flame. Check them for doneness after one hour.

When they are done, heat 2 tablespoons of butter or olive oil until it is very hot. Pour the heated butter or olive oil over the grape leaves. Cover the pot and let the oil seep through the whole pot for 10 minutes. Serve.

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Dinner: Adzuki Beans with Fried Rice

Adzuki Beans

1 cup of adzuki beans, washed and soaked for 6-8 hours

water

1/8 teaspoon of sea salt

parsley

Place adzuki beans in a pot and add enough water to cover them. Bring to a boil. Reduce the flame to medium low and cover. Simmer for 2 hours, occasionally adding water to the beans as they absorb it. After 2 hours, cover the beans with sea salt. Cook until most of the cooking liquid has evaporated. Place the adzuki beans in a bowl. Garnish with chopped parsley.

Fried Rice

dark sesame oil

2 cups of cooked sweet brown rice

shoyu soy sauce

2 tablespoons of roasted sesame seeds

1/4 cup of chives, chopped finely

1/4 cup of parsley, chopped finely

1/2 cup of dandelion leaves and stems, chopped finely

Heat a small amount of sesame oil in a saucepan. Add the cooked rice. Add a few drops of water if the rice is very dry. Sprinkle the shoyu soy sauce over the rice and cover. Turn the heat to low and cook until the rice is warm. Stir occasionally so that the rice cooks evenly. Turn the heat up to medium-high and add the toasted sesame seeds. Cook for a few minutes. Add the chopped parsley and dandelion greens. Add more shoyu to taste. Cover and cook for a few more minutes. Remove from heat and place in individual serving bowls. Serve with adzuki beans and chopped parsley.

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Dessert: Sticky Rice Cakes with Red Bean Paste

Sticky Rice Cakes with Red Bean Paste

1/2 cup of glutinous rice flour

3/4 cup of red bean paste

1 tablespoon of oil

1/4 cup of white roasted sesame seeds

Red Bean Paste (Dou Sha Filling)

1/2 cup of adzuki beans

1/3 cup of sugar

4 tablespoons of cooking oil

1/4 teaspoon of salt

1 tablespoon of cornstarch

water

Prepare the red bean paste one day before cooking the mung beans.

Soak the beans for 8 hours or overnight and discard the water. Place the beans in a large pot and add water, 2-inches above them. Boil the beans until they are soft or cracked open, about 45 minutes to 1 hour. Add a little extra water if the beans get dry.

Drain off the water and pour the beans into a blender. Puree until they form a paste. Add a small amount of cooking oil to help if it is necessary.

Spread the paste in a saucepan with a wooden spoon and add the sugar and oil. Cook the mung bean paste on medium-high heat until the color darkens and the paste has thickened. When most of the water has cooked off, sprinkle in the flour. The paste will be smooth and shiny and will leave the side of the pot easily. This is the perfect consistency for use as a filling. Let the red bean paste cool and place in the refrigerator. The paste will thicken further as it cools down.

Add sweet rice flour into a large bowl. Measure out 1 cup of water (You will use slightly less than a cup). Slowly add water into the flour in 4 to 5 pours, and stir with a fork until the water is fully incorporated with the flour. There should be no dry flour left, and the flour should start to have the texture of dough - soft but not runny. If the dough gets too soft and becomes difficult to shape, add more rice flour, a tablespoon at a time. Use your hand to press and knead the dough a few times, until the texture becomes consistent. The dough should be soft and easy to shape. When you lift the dough from the bowl, it should slightly stick to the bottom of the bowl.

Dust a working surface with rice flour and transfer the dough onto it. Divide the dough in half. Roll the dough with both hands to shape it into a long, even rod. Divide the dough equally into 6 pieces. Shape each piece into a round ball and set aside.

To make the cake, place one rice dough ball in your palm and use the other hand to gently press it into a round, flat piece (it’s very easy to shape, so you won’t need a rolling pin), about 6 centimeters (2.5 inches) in diameter, 6 millimeters (1/4 inch) in thickness.

Scoop about 2 tablespoons of red bean paste and shape the paste into a ball. Place the ball of bean paste in the center of the round dough. Pinch the edges of the dough together to completely enclose the bean paste. When the cake is shaped like a ball, gently use your palm to press it, until it is shaped like a pancake, about 6 centimeters (2.5 inches) in diameter and 1.2 centimeters (1/2 inches) in thickness. Spread 1 tablespoon of sesame seeds onto the working surface, place the cake on top of them, and gently press. Shake off the extra sesame seeds, flip the cake, and press the other side onto the seeds. Craft the rest of the cakes in the same manner.

Heat 1 teaspoon of vegetable oil a non-stick skillet over medium heat. When the oil is hot, turn to medium low heat and place 4 cakes into the skillet. Cook until the bottom of the cake turns golden brown, after 2 to 3 minutes. Flip and cook the other side. Transfer the cakes to a large plate to cool. Cook the rest of the cakes in the same manner. Serve the rice cakes warm.

Day Four

Breakfast: Scrambled Eggs with Vegetables

Scrambled Eggs with Vegetables

dark sesame oil

1/2 cup of onions

1/2 cup of carrots, sliced into matchsticks

1 cup of leafy greens, quartered and finely sliced

2 eggs

umeboshi vinegar

Heat a small amount of sesame seed oil in a saucepan. Saute the onions and carrots for a few minutes. Add the leafy greens. Cover and cook on low heat for 3-4 minutes. Add several drops of umeboshi plum vinegar and cook for 1-2 more minutes. When done, the vegetables should be bright and should remain slightly crispy. In a separate saucepan, heat a small amount of sesame oil. Crack the eggs and whisk them together in a small bowl. Pour the eggs into the pan and cook them on medium heat until they are cooked to your liking.  Combine the eggs and the vegetables together. Place into a bowl and serve.

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Lunch: Sautéed Cabbage, Kale, and Carrots with Sweet Brown Rice and Sesame Seeds

Sautéed Cabbage, Kale, and Carrots

dark sesame oil

2 cups of cabbage, sliced

a pinch of sea salt

1 cup of carrots, sliced into matchsticks

1/2 cup of kale, chopped

In a saucepan, heat a small amount of dark sesame oil. Saute the cabbage and sea salt together for 1-2 minutes. Add the carrots and kale, and cook for 3-4 more minutes. Mix the vegetables throughout the cooking time so that they cook evenly. Place in a serving bowl and serve.

Sweet Brown Rice and Sesame Seeds

2 cups of sweet brown rice, washed

2-3 cups of water

a pinch of sea salt

1/2 cup of toasted sesame seeds

coconut aminos

Wash the rice and put it into a saucepan. Add the water and salt, and bring it up to a boil. Reduce the heat to low and cover. Simmer for 45-50 minutes, or until the rice is done. Place the rice in a bowl and stir in the toasted sesame seeds. Serve with sautéed vegetables and season with coconut aminos.

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Dinner: Lentil Soup with Steamed Sweet Brown Rice

Lentil Soup

1/2 cup of green lentils

1/2 cup of onions, diced

1/2 cup of carrots, diced

1/4 cup of celery, diced

1/2 cup of kale, sliced

2-3 cups of water

sea salt

1 tablespoon of chopped parsley

Wash lentils. Place onions, carrots, and celery in a pot. Place lentils on top of the vegetables. Add water, and bring to a boil. Reduce the flame to medium-low and cover. Simmer for 45 minutes. Add kale and sea salt to taste. Simmer for another 15 minutes. Garnish with chopped parsley. Serve with steamed sweet brown rice.

Steamed Sweet Brown Rice

1 cup of sweet brown rice

2 cups of water

a pinch of sea salt

Wash the rice and put into a pot. Add water and salt and bring to a boil. Reduce the heat to low and simmer for 45-50 minutes. Remove from heat and serve.

Day Five

Breakfast: Rice Balls with Broiled Seitan

Rice Balls

1 sheet of nori or toasted sesame seeds

2 cups of cooked sweet brown rice

1 umeboshi plum, broken in half

water

a pinch of sea salt

Toast the nori, cut it into quarters and set aside. In a bowl, mix a small amount of water and a pinch of sea salt. Wet your hands with a small amount of the salt water and place 1 cup of cooked rice in one hand. Form the rice into a triangular shape by cupping your hands into a V shape and applying pressure. Mold the rice. The triangle should be firmly packed. Create a hole in the center of the rice with your finger. Put a half a piece of the umeboshi plum and a few pieces of the broiled seitan inside each rice ball. Close the hole by packing the triangle firmly. Place one square of toasted nori on one side of the rice triangle, pack the rice so that the nori sticks. Repeat with the other sides. You may use a little bit of water to help wet the nori before applying it, but not too much. Alternately, you can roll the rice balls in toasted sesame seeds instead of the nori.

Broiled Seitan

2 slices of seitan, about a 1/2 inch thick

Shoyu soy sauce

Place seitan slices on a baking sheet. Sprinkle the shoyu on top of the seitan. Turn the broiler on and place the seitan under it. Broil for 4-5 minutes. Turn the seitan slices over and sprinkle shoyu sauce on them. Place the seitan under the broiler again for 4-5 minutes. Remove from the oven.

Cut into small cubes and reserve for rice balls or serve the slices on the side.

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Lunch: Roasted Beet Salad with Dandelion Greens and Hardboiled Eggs

Roasted Beet Salad with Dandelion Greens and Hardboiled Eggs

1/3 cup of dandelion greens

1/2 cup of butterleaf lettuce

1 ounce of blue cheese or feta cheese

1/2 cup of whole pecans

2 tablespoons of maple syrup

2 small red beets

2 small golden beets

2 tablespoons of apple cider vinegar

2 tablespoons of olive oil

a pinch of sea salt

Preheat the oven to 400°F. Clean the beets and  place them on a baking tray. Roast them for one hour or until they are tender. Remove them from the oven and allow them to cool to the point that they can be handled, then peel and slice them.

Heat the maple syrup in a small pot until bubbling. Add the pecans and stir them to