A warming and nourishing soup for a cold February day.

dav

I feel really lucky that my clinic, The Little Green Clinic has its own little cafe on the ground floor where lovely Ann keeps a fire going for us and makes delicious, home made soups, drinks and cakes.

We keep everything seasonal and with a gentle, therapeutic angle as much as possible, so people can relax by the fire and have something to warm them up inside as well as out while the weather stays Wintery.

So Ann and I were really excited to be asked by our local magazine, Ulverston Now, to contribute a recipe for the March issue!

March has many of the same challenges, health wise, that February faces. It’s still a cold month, although some Spring greens start appearing as the month progresses. And aren’t they welcome when they appear! I know that we can buy almost anything all year round in supermarkets these days, but it’s not the same, somehow as the real thing! Take strawberries for example; they have no scent at all through the Winter, then there’ll be a day in Spring when you smell a punnet and suddenly remember how they should taste!

We wanted to put together a recipe to help people feel better. Everyone can feel run down by February and March. There’s the long, exciting run up to Christmas, with all it’s challenges; then the short, cold, wet days of January and February. We’re just not built to handle those conditions easily, although there’s lots we can do to make it all go more comfortably.

So both February and March are asking for food which is nourishing, warming, seasonal and has some therapeutic properties to ward off all the flues and coughs; aches and tiredness that are doing the Dr Cooper treating back painrounds  (every year February and March fill my waiting room with the sound of coughing, and I see so many sore necks and backs!) 

We wanted to give a recipe for something that would be both nourishing and warming; full of flavour but possible to make as both a vegan and a vegetarian version with simple changes.

So here it is! Our very own take on Ribollita soup. Hope you enjoy it as much as we have!

Winter warming Ribolita with Chermoula and vegetarian parmesan  (V and DF if no parmesan or vegetarian hard cheese or vegan cheese)

·         3 red onions, medium, diced. Sweat in 2 tablespoons olive oil until translucent (approx. 5 min)

Add:

·         3 carrots, medium, chopped into 1cm chunks

·         2 leeks, chopped into 1cm chunks

·         3 cloves garlic – crushed

·         Approx 200g green beans, topped and tailed, chopped into quarters

·         3 sticks celery – diced, 1cm

·         1 large sweet potato, diced 1cm chunks

Put the lid on and sweat for 20 minutes until veg is soft

Add:

·         2 litres of stock (vegan marigold)

·         I bottle of passata ( about 750ml), and 1 tin plum tomatoes, (chop in tin before adding)

·         2 tins cannellini beans (incl their water from the tin) (1 tin roughly mashed with fork)

·         100ml cider vinegar

·         2 tsps chermoula or, if you want it even warmer than try baharat spice blend. You could make your own chermoula by grinding together coriander seeds, paprika, black pepper corns, chilli flakes and some cumin, all fried in some olive oil with some garlic and a splash of lemon juice at the end. Baharat uses the same spices and adds more warmth with cloves, cinnamon, nutmeg and green cardamom. I particularly like this spice blend because the cardamom helps digestion (and the taste is AMAZING!). I make my own blends if I have time, but you can buy them online from the brilliant company, Spice Mountain, that trades from one of my favourite places; Borough Market. 

Cook for another 10 minutes

 Add

·         200 g chopped kale or spinach

·         1 tsp of ground pepper

Cook for 25 minutes for kale, 10 minutes for spinach

 Add:

·         25g ( a big hand full) of flat leaf parsley just before serving

Serve with sour cream and vegetarian hard cheese, or soya cream and vegan cheese.

I love to break lots of toasted sour dough into mine!

Enjoy!

 

The expanding Year!

 

dav

I love January! Particularly this early part of the year.

From the shortest, darkest day on December 21st there has been such a sense of stillness and waiting.

Even when I’m out running over the fells in the dark with icy sleet blasting the side of my face, I can still feel it. In fact especially then. It’s like the whole year is holding its breath and teetering on a balance point not quite ready to start rolling again.

dav

But now it is; here we go! It’s already gathering quite a bit of speed.

Here come the snowdrops!

Look at all the bulbs go! It’s complete, January magic. I was out in the garden laying some old flags out as a path to my compost bins and transplanting the snowdrops that would otherwise get squashed by the slate, when I was caught out by how light it still was into the evening. I had a robin helping out, but also, suddenly, other birdsong too. As I finally gave in to darkness, a couple of owls started calling from the woods too.

Meanwhile, back in my clinic everyone has flu. Or a cold. Or is coughing! It’s been quite a year for coughs and colds, but this latest one is really nasty.

So here are some things to do for now.

slow down.

dig

Really! Try to get a feeling for the stillness that’s still here in the year. Our senses know that the days are still very, very short. It’s cold outside. Our bodies want us to catch up on sleep. To wrap up warmly, drink hot drinks, sit comfortably with silence and maybe a good book. Enjoy some deep stretching. Spend time talking with good friends. Make plans (I love that bit!) and make the most of the quiet and dark while it’s still here.

To ward off the colds, or to get better faster if it’s too late, here’s one of my all time favourite recipes for a therapeutic, flu busting hot potion!

Enjoy!

in 1 big mug put;

1 desert spoon concentrated apple juice or eg spiced winter cordial. You can make your own elderberry cordial in late Summer which works well with this, or you could put all the other ingredients into a mug of non concentrated apple juice and warm them all together in a saucepan. I’m proud to report that I succeeded in bottling and pasteurising my own apple juice this year so that’s what I’ll be using!

1/2 stick of cinnamon warming and good for aches

2 cloves more warmth

2 thumb nail sized pieces of fresh ginger even more warmth as Winter colds are usually energetically Cold in Chinese Medicine.

2 star anise clears phlegm and it’s an amazing anti viral

2 or 3 pieces of whole orange including the peel lots of vitamin C and the peel helps settle your digestion.

add any of the following ingredients as appropriate;

1 thumb nail sized slice of fresh turmeric  this is a great anti-inflammatory if your throat or sinuses feel inflamed.

2 pods of green cardamon this is a Spleen Qi tonic so good if you feel nauseous or if you’ve lost your appetite or have been sweating a lot.

1 pod of black cardamon this is a Kidney Yang tonic, so good if you’re feeling low and flat, or tired and chilly when you should have recovered.

half a teaspoon of goji berries these are a kidney Yin tonic so good if your sinuses and chest feel dry after the cold, and if you can’t sleep for feeling jittery at night.

 

 

 

Spring! The perfect weather for sauerkraut!

dav

This years long awaited Spring has properly arrived at last! My cherry tree is covering the garden in drifts of pink blossom,  every inch of the green house is packed with little seedlings  bursting from their pots and I did yoga in the sunshine for the first time this year with bumble bees buzzing and hens pecking my toes!

Everyone needs all the energy they can get when the days suddenly stretch out and we find ourselves moving so much more than even a few weeks ago.

Keeping our digestion happy and efficient is a way of helping stamina. And fermented foods are a great (and fun) way of doing this. Sauerkraut is an amazing food, naturally fermented, live and zingy and packed with easily available vitamins and minerals made accessible by the fermentation process.

Today I had the first try of a sauerkraut I made with cabbage and fennel. It was a couple of weeks old and was just perfect; refreshing and tasty.

I adapted a recipe from the wonderfully named Sandor Katz‘s book ‘Basic Fermentation

So here’s what I did;

I used one dense, white cabbage which weighed about 750 g

I grated the whole cabbage including the heart (you could finely chop it instead, and next time I’ll mix red and white cabbage to make a pink sauerkraut!).

As I grated it I mixed in a heaped desert spoon of sea salt and a handful of fennel seeds.

The salt makes the cabbage start sweating straight away and creates the brine in which the cabbage can ferment and sour without rotting. Apparently, Sandor says it’s possible to use ground kelp instead of salt and I’ll try this next time).

I packed the kraut down really firmly into a basin, (the pressing down packs the kraut into the basin and starts forcing water out of the cabbage), then pushed down on top of it another similar basin filled with water to give it weight.

I covered the whole lot with a tea towel to keep dust out and left it like that for a couple of weeks in the kitchen. The warmer weather (or warm kitchen) helps get the fermenting going as microbes love a bit of warmth!

I found that my cabbage had enough moisture in it not to need to add any water, but you could add a little to keep the cabbage below the surface or the brine if you liked.

The fennel is a digestive aid and also made the sauerkraut particularly tasty!

Have a go! Shop bought sauerkraut is expensive, salty and usually  killed off too, which gets rid of its main benefit!

 

 

Fresh Turmeric as a powerful, natural anti-inflammatory

So April has arrived in the Lake District, a seasonal mix of snow flurries, arctic winds and rain.  And then, suddenly, just in time, an achingly beautiful day of yellow sunshine, bird song and daffodils.

I’ve washed my greenhouse until it sparkles, hauled wheelbarrows of delicious, wriggly compost across to my vegetable beds, pleaded with my roses and upped my wild bird feeding to daily top ups.

Today it was rain again, and all around me my patients are coughing and aching as another bad cold blows in.

Fresh turmeric shots to the rescue!

I spent the morning putting together a recipe for fresh turmeric shots to take into work with me, and hand round to anyone who would like one. Delicious, anti-inflammatoryvirus busting in tiny, daily glass-fulls

Turmeric has been used as a Chinese herb for thousands of years. It has a deep, penetrating, cooling and detoxifying quality and has strong anti viral and anti bacterial properties. It is particularly good for damping down chronic inflammation and soothing away aches and pains. In Chinese Medicine it is too cold to be used on it’s own, and is almost always combined with something that has naturally warming properties to protect the stomach. I’m using fresh ginger here to do the job, but if I were making a fresh turmeric tea then I might also use star anise (which would also help clear phlegm from the chest) or cinnamon. The carrot, apple and orange add in loads of anti oxidant vitamin C. If you’re worried about the rush of sugar from juicing in this way, then you could have something containing protein or  healthy oils at the same time as your juice shot. I had poached eggs with avocado. The oils and protein in the avocado and eggs slow down the absorption of sugar, and also help even more of the turmeric to be absorbed from the juice.

So here it is. You’ll need a juicer of some sort. You could try making it in smoothy form, but I think you’d be better off doing a sort of therapeutic soup if you did it in that way. I’ll  post a recipe for that later.

since this is a juice and lots of the best bits of fruit and veg are close to the skin or peel, try to use organic and keep the skin on. Just wash and scrub with a mild detergent, then rinse. If you can’t find organic, then you’d be better off peeling everything before juicing.

take

an apple (cored)

an orange (peeled)

a carrot

two large, whole pieces of fresh turmeric root

twice as much fresh ginger as turmeric eg a large thumb sized amount

put it all through a juicer (I used a masticating, slow juicer) introducing the softer pieces like the orange first, and the hard carrot chunks last to squeeze everything through.

It’s always best to have juice as fresh as possible, but juiced in this way, with such a high concentration of ant oxidants, and kept in the fridge in a sealed glass container, this juice will still be alive and kicking for the next three days!

 

 

A Therapeutic Soup for a Grey, January Day

A photograph of homemade soup.

Today was a warm day for this time of year, but in all other respects pretty typical for a January day; wet, grey and still dark in the mornings and early afternoons.

There was still a bit of light when I got home this afternoon and I wandered down to the bottom of the garden to check up on my chickens and see what was still growing in the vegetable patch for dinner.

Continue reading “A Therapeutic Soup for a Grey, January Day”

Chinese Medicine and the Autumn Equinox

A photograph of the sun setting in Cumbria.

Happy Autumn equinox!

This is one of the important times of year in Chinese medicine – the change from Summer to Autumn. 

It’s a good time to plan ahead for looking after ourselves as the days get shorter.

For some people this is an instinctively energising thought! The smell and feel of Autumn makes this group of people want to wrap up and go mushroom hunting in beautiful woodland! They want to build bonfires, make chutney and pick apples for making cider all at the same time!

For everyone else the arrival of Autumn is a deeply mournful event, with the prospect of song birds departing, day-light dwindling and – oh most misery making of all – Christmas embedded somewhere in the heart of the long months ahead!

There are acupuncture points which can help with seasonal adjustment and – particularly important for this seasonal change – help protect us from catching one of the colds, flues and sick bugs that are out and about.

To help ourselves we can make sure that we stay warm enough – still not difficult in this amazing weather but watch out for it getting colder!

We can take up some gentle form of exercise like yoga or walking, make the most of the last of the sunshine strong enough to be topping up our vitamin D levels, and start adding warming herbs and spices to our food and drinks again. Try cooking up apples and pears with cinnamon and a tiny bit of clove, make your own elderberry cordial or spicy ginger cordial. I’ll add a recipe for these next time.

Summer Heat

A photograph of a pile of watermelon wit.h a halved one on top

I’m quite torn this evening about which topic to write about; it has to be either heat (for obvious reasons if you live in the UK and are sweltering in our first Summer for years!) or what to do with bumps and bruises.

The latter topic is close to my heart because at the weekend I had a fall from a lovely horse that I was riding. It wasn’t the horses fault at all and I wasn’t badly hurt at all, but I was quarter way through the best riding that I’ve ever done in my life and determined to make sure that I could carry on!

Hmmm….

I’ll start with heat because, even though I think the clouds are building after a month of non-stop sunshine, it looks like it’s going to stay warm for a while.

And, of course, I don’t imagine I’m going to have many more opportunities to write about Heat in the near future up here in the Lake District!

As always, Chinese Medicine has a whole range of views about Heat; there’s humid or Damp Heat and Dry Heat for example, which are quite different challenges, and all types of Heat can be treated with acupuncture, Herbs, lifestyle changes or dietary adaptations.

When it comes to foods that help different conditions, Daverick Leggett has written a couple of excellent books. He lists different foods which alleviate different conditions in his book Helping Ourselves. You’d need to get a TCM practitioner to tell you what your conditions were to work in this way as Chinese Medicine diagnosis is a real art and nothing is ever as clear as it seems from a laypersons point of view.

Daverick’s other book, Recipes for Self Healing, gives recipes based on the different properties of different foods.

In TCM there isn’t the view that we take in the West (on the whole) that certain foods are healthy and others are unhealthy. More that certain foods are more appropriate for certain conditions. An additional complexity would then be that those conditions would be very varied. For example a season would bring one set of conditions, the weather on a certain day would involve another layer of consideration, and a persons own internal pathology and lifestyle choices would need to be weighed up too.

So saying, if your digestion is reasonably ok and the weather is consistently hot then great coolers and thirst quenchers are water melon, cucumber, lettuce and peppermint and elderflower.

Yum! You could just throw some, or all, of those together, blend them, and drink! Leave out ice if you can resist it and just let the natural coolness of those ingredients do their work!

So it looks like it’ll be the turn of treating bumps and bruises next time!

Spring winds and Frozen Shoulders!

A photograph of snow covered daffodils

Early March and it’s freezing! Quite literally! There’s been an arctic wind from the North East and the soil that I dug over in last weeks sunshine, is completely solid again.

The combination of earlier Spring weather tempting people out to do more than they planned, tiredness and lack of fitness from a long Winter, and icy winds, have combined to fill my clinic with sore necks, shoulders and backs.

One person, rather ruefully told me that they had just gone out to clear some leaves from around the daffodils and crawled into the house seven hours later after a day of non stop digging!

Sometimes the pain can start without such a clear cause; frozen shoulders just seem to appear and old injuries begin to ache again.

In Chinese Medicine it’s thought that the cause of so much discomfort is the combination of people being run down after a long Winter and the particularly penetrating Winds at this time of year.

Early Spring is one of the most powerful times of year in Chinese Medicine. It was believed that the wind helped things like cold and damp to penetrate and lodge in joints and old points of weakness.

Modern research has shown that our immune systems function very poorly when we are exposed to the wind, and we would be expected to be more vulnerable to picking up infection.

The way to navigate our way safely through these next few weeks and stay fit and well, is to aim to be preventative as much as possible! Wrap up well just like in the old wives tales!   Get to bed a little bit earlier if we’ve been doing more than usual; make sure our diet contains lots of fresh fruit and vegetables; warm up before doing lots of vigorous activity; keep a vitamin D supplement going until the sunshine really starts to feel warm.

If it’s too late and you’re sitting reading this with something painful somewhere, then don’t panic! try to keep the area warm unless its clearly inflamed, use a heat pack or wrapped hot water bottle. If the warmth feels helpful then you could try a deep heat cream (no need to have one that includes anti-inflamatories in my experience). Try to keep gently moving unless the pain is too severe, but don’t do any extreme movements or stretches for a while . Careful with yoga but gentle pilates (or gentle yoga if you’ve done lots before) could be helpful. In Chinese Medicine warming, expelling flavours are helpful; think of warm casseroles and soups with coriander, chilli, cumin, ginger, pepper, onions, garlic, rather than cold salad from the fridge with under ripe tomatoes.

For anyone who might have read my last post and be worrying about Toby the horse, his leg is healing well. No swelling now and the hair is starting to grow back, hurrah! Now he just needs some warmdry sunshine just like the rest of us in the UK!

Seasonal Affective Disorder

A photograph of a Paper White Narcissi

Its been a really busy week, so sorry for not updating earlier! Here’s some thought’s about SAD from a Chinese Medicine point of view as promised.

Seasonal Affective Disorder or SAD is something I’m already seeing a lot of this year as a result of our disappointingly cold, wet Summer.

As the year closes down, the hours of daylight decrease rapidly and the intensity of the sunlight diminishes too.

It’s a time of year that really does separate people out into two very different responses, both physically and emotionally.

For some of us it’s a time of accelerating, creative, social activity. We look forward to evenings of fires and cosy pubs, pulling on woolly scarves, hats and wellies and settling into finding the perfect sloe gin recipe.

For the rest of us it’s a depressing time of short, muddy days, with birds migrating, colds and coughs starting in earnest, and the worry of difficult family members all coming together in an overheated room.

SAD syndrome is, of course, in the latter camp.

This is Yang deficiency in Chinese Medicine. It’s a lack of the natural, warm, dry, upliftingbright energy that is Yang in Chinese Medicine.

The thought of losing it for all those months that lie ahead, as well as the subliminal, day shortening messages that tell us it’s going, send us into a downward spiral of de-energised  depression.

Here are some ways of combating it or, at least, lessening its impact.

Daylight simulating bulbs are available which help our senses feel that the sun might still be shining somewhere! Have a look online.

Its also a good time to start going to the gym in the late afternoon or evening, or finding an evening class somewhere warm, well lit and stimulating!

Another helpful thing is to do some preparatory work for the Spring. This could be planting some bulbs in pots or in the garden. I love the scented Narcissi like paper white and Winston Churchill. Hyacinths are good too; in fact all of the lovely, early scented bulbs are good for promising ourselves that the Spring will come and our senses will be woken up again!

Rake up leaves when the weather is at its kindest, and make some compost for the garden. When its cold and wild outside, tuck up and look through some seed catalogues.

Cooking can be good, too. Look through all your cookery books and try out recipes that you haven’t tried before. Especially those for warming, spicy soups, casseroles and slow cooked, root based dishes.

Make a decision to look after yourself this Winter, so when Spring comes, as it will, you’ll be ready for it!

Of course this all still needs to be balanced by earlier nights to give us our increased need for rest at this time of year.