In Traditional Chinese Medicine (TCM), food is considered a vital component of health and healing, not just a source of nutrition. This article explores how to integrate the principles of a Chinese anti-inflammatory diet into your daily life with practical recipes and guidelines. It emphasizes using whole foods, balancing flavors and energies, and incorporating TCM concepts to reduce inflammation and promote overall well-being.
Understanding the Chinese Medicine Approach to Diet
Traditional Chinese Medicine (TCM) views food as medicine, categorizing foods based on their energetic properties (warming, cooling, neutral) and their effects on different organ systems. The goal is to balance these energies to promote harmony and health within the body. Unlike Western medicine, which often separates food from medicine, TCM integrates diet, exercise, lifestyle, acupuncture, and herbal remedies as interconnected aspects of health.
The Concept of Yin and Yang in Food
The idea of Yin and Yang energies is central to TCM. Foods are generally sorted into hot, warm, neutral, cooling, and cold groups. Balancing food from different groups and eating the right food groups in the right seasons is crucial for maintaining health.
Personalization in Chinese Medicinal Food
Nutrition is highly personal. The practice of Chinese medicinal food acknowledges that there’s no one-size-fits-all approach.
Transitioning to a Chinese Anti-Inflammatory Diet
Embarking on a new way of eating can be a significant shift, especially for those accustomed to quick meals and processed foods. It might seem overwhelming initially, but with a strategic approach, it can be manageable.
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Planning Your Dietary Changes
Before making drastic changes, it’s helpful to have a plan. Start by identifying one item to eliminate from your diet and gradually add others as you find healthier alternatives. Focus on changing one meal at a time, such as breakfast or lunch, before moving on to the next.
Finding the Right Resources
A good health food store is essential. Look for stores with a wide selection of organic grains, beans, produce, and free-range, grass-fed meats and eggs.
Breakfast Recipes
Traditional breakfast items like cereal and milk are often high in simple carbohydrates and can foster dampness in the body, hindering digestion. Instead, focus on incorporating protein and vegetables.
Hot Rice Cereal or Oatmeal
- Prepare hot rice cereal or oatmeal.
- Sweeten with rice milk and/or a small amount of raw sugar or molasses.
- Limit additional ingredients to one item, like nuts, for easier digestion.
Gluten-Free Toast and Almond Butter
- Opt for gluten-free toast with almond butter.
Veggie Omelette
- Include a veggie omelette in your breakfast rotation.
Limited Fruit
- Limit fruit intake due to its concentrated sweetness.
- Choose low-sugar fruits like blueberries, blackberries, or raspberries.
- In cooler months, try baked apples with cinnamon.
- Soak dried fruit to reduce its concentrated sugar content.
Free-Range Organic Eggs
- Enjoy eggs scrambled, poached, or hard-boiled.
- Egg yolks are a rich source of vitamins, minerals, and essential fatty acids.
Egg Sandwich
- Scramble eggs and toast gluten-free bread for a quick, homemade egg sandwich.
Rice Cake & Nut Butter
- Use rice cakes with almond butter, cashew butter, or sunflower seed butter.
- Avoid peanut butter due to its inflammatory properties, or choose a natural peanut butter without added oils or sugar.
- Add apple butter or other fruit butter without added sugar for sweetness.
Protein Shake Recipe
- 1 scoop of high-quality single-source protein powder (e.g., pumpkin seed powder)
- 1 cup of non-dairy milk
- 1 teaspoon of greens powder
- 1 teaspoon of fruits powder
- A few leaves of spinach
- Blend in a high-powered blender.
Snack Ideas
- 10-20 raw or roasted nuts (except peanuts)
- Gluten-free crackers with seeds or good-quality grains
- Rice cakes with hummus or nut butter
- Organic protein bar
Lunch Recipes
Leftovers from dinner make excellent lunches. Cook extra dinner and pack it in a thermos to enjoy a healthy, balanced meal the next day.
Gluten-Free Burrito Wraps
- Start with a small amount of ground beef or black beans.
- Add veggies and a gluten-free wrap as your starch.
- Cook beef or beans, veggies, and rice in an organic Mexican seasoning mix.
- Add sautéed green pepper and onion.
- Prepare three days' worth for easy lunches.
- Other filling ideas include eggs, chicken, fish, and beans.
Soup
- Choose organic canned or boxed soups from brands like Imagine Foods or Amy’s Organics.
- Enhance the soup with steamed veggies, rice, or meats.
- Use dinner leftovers to add more vegetables.
Busy People Soup
- Start with a boxed or canned soup.
- Add compatible cooked veggies, meats, beans, or rice from the previous night's dinner.
- Split Pea: Add rice and carrots.
- Black Bean: Add celery, onion, and leafy greens.
- Vegetable: Add rice, beef, carrots, peas, leafy greens, celery, and onion.
- Sauté celery and onion in olive oil or ghee before adding for better flavor.
Easy Leafy Greens For Soup
- Add boxed spring greens or spinach from the salad section.
- Use about 2 handfuls per serving, added last as they cook quickly (about 2 minutes).
Pureed Soup
Combine Imagine Brand Creamed Soups with extra veggies.
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Blend in a high-powered blender.
- 1 Box of Cream of Broccoli + 2 cups steamed broccoli or cauliflower
- 1 Box of Butternut Squash + 1 cup squash or yam and 3 cups of chopped leafy greens (bok choy or spinach)
Cool the cooked veggies before blending with unheated soup to avoid explosions. Reheat after blending.
Sweet Drink For Sugar Cravings
- This recipe helps reduce sugar cravings during the transition to a sugar-free diet.
- ¼ head of red or green cabbage
- ¼ red onion
- 2 carrots
- Boil in 1 cup of water and strain.
- Sip the broth over 2-3 hours in the late afternoon.
- Eat the boiled vegetables for dinner.
Dinner Recipes
A balanced dinner should consist of cooked veggies, protein, and easily digested grains.
Plate Composition
- Half of your plate should be filled with colorful, non-starchy cooked veggies like greens and carrots.
- The other half should be divided between protein and starch.
Starch
- Choose easily digested grains like white rice, millet, or quinoa, which cook in about 20 minutes. Brown rice takes about 45 minutes.
- Cook three days' worth in advance and store in the refrigerator.
- Sweet potatoes are acceptable in moderation.
- Minimize white potatoes due to their potential inflammatory effects.
Protein
- Opt for organic meat or fish, or organic beans (fresh or canned).
- Cook meats in advance and freeze in portions.
- Soak fresh beans overnight and begin cooking them first.
- Add a strip of seaweed for easier digestion.
Vegetables
- Steam fresh veggies for 3-5 minutes.
- Save the cooking water for soups.
- Most vegetables are suitable for steaming, except cruciferous types like broccoli, cauliflower, and cabbage.
- If sautéing, use a high-quality, heat-tolerant oil like avocado oil.
Leafy Greens
- Leafy greens are excellent for liver health, reducing inflammation and draining dampness.
- Include them in as many meals as possible.
Tasty Leafy Greens Recipe
- Sample greens: Bok choy or spinach (mild), Swiss chard (moderate), Kale (strong)
- If new to greens, start with bok choy or spinach.
- Chop and cook them in about two inches of water.
- Sauté grated garlic in a small amount of olive oil and toss with the strained greens.
Specific Ingredients and Their Benefits
Several ingredients commonly used in Chinese cuisine have significant anti-inflammatory properties.
Turmeric
Turmeric, with its active ingredient curcumin, is a powerful antioxidant and anti-inflammatory agent. In TCM, turmeric is used for menstrual and abdominal cramps, joint pains, and traumatic injuries.
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Ginger
Ginger is a strong antioxidant.
Astragalus
Astragalus is a tonic adaptogen with anti-inflammatory and antibacterial properties. It helps mediate stresses on the body. Consult your doctor before adding it to your diet, as it can interact with some medications.
Mushrooms
Reishi and shiitake mushrooms are full of antioxidants and anti-inflammatory compounds. Shiitake mushrooms also have antibacterial, antiviral, and anti-fungal properties.
Chen Pi (Dried Citrus Peel)
Chen Pi is high in vitamin C and antioxidants, commonly used for coughs and indigestion.
Wood Ear Mushrooms
Wood ear mushrooms are full of B vitamins, antioxidants, and minerals such as copper, iron, and magnesium. It is believed to have anti-inflammatory properties.
Mung Beans
Mung Beans are considered one of the best plant-based sources of protein, rich in essential amino acids and packed with fiber, folate, magnesium, and iron.
Recipe Examples
Turmeric Roasted Cauliflower with Garlic and Herbs
This dish aligns with Chinese Medicine principles, supporting digestion and clearing internal heat.
Ingredients
- 1 head of cauliflower, cut into florets
- 3 tablespoons extra virgin olive oil
- 2 teaspoons turmeric powder
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- Salt and pepper to taste
- Fresh parsley or cilantro, for garnish
- Lemon wedges, for serving
Instructions
- Preheat oven to 400°F (200°C).
- In a large bowl, toss cauliflower florets with olive oil, turmeric, garlic, cumin, paprika, salt, and pepper until well-coated.
- Spread cauliflower in a single layer on a baking sheet and roast for 25-30 minutes, or until golden brown and tender, tossing halfway through.
- Remove from the oven and garnish with fresh parsley or cilantro. Serve with a squeeze of lemon juice.
Goji Berry Turmeric Smoothie
- 1 cup almond beverage
- ½ banana
- ½ cup strawberries
- 1 Tbsp goji berries
- 2 Tbsp whey or vegan protein powder
- 1 tsp turmeric powder
In a blender, combine the goji berries, banana, strawberries, and almond beverage; turn on blender on low speed; pause blender to mix in whey or vegan protein powder and turmeric powder; turn on blender at medium speed. Blend until completely smooth.
Chicken Stir Fry with Wood Ear Mushrooms
- 3 Tbsp extra virgin olive oil (EVOO)
- 2 scallions, sliced
- 2 cloves garlic, minced
- 1 lb chicken breast, chopped
- Salt for taste
- 4 oz wood ear mushrooms
- 1 large carrot, sliced
- 1 Tbsp soy sauce
- Cooked white rice
In a large wok or cast-iron skillet, heat up 2 tablespoons of EVOO on medium heat over the stove. Sautée sliced scallion and garlic until soft but not brown. Add chopped chicken breast and cook until lightly browned, for 3-5 minutes. Add salt for taste. In the same wok or skillet, heat up the remaining 1 tablespoon of EVOO. Sautée wood ear mushrooms and carrots until soft. Add soy sauce for taste and color. Combine the cooked chicken breast, wood ear mushrooms, and carrots in one wok or skillet. Add cooked white rice. Mix up all ingredients in the heated wok. Remove from wok and serve.
Mung Bean and Multigrain Rice Porridge
- ½ cup mung bean
- ½ cup Korean multigrain rice
- 5 cups water
In a large bowl, rinse the mung bean and multigrain rice 1-2 times under running water. Mix the mung bean, Korean multigrain rice, and water in the Instant Pot. Close and lock the Instant Pot lid. Make sure it is completely sealed. When the Instant Pot is done cooking the porridge, slowly release the pressure of the pot. Once the pressure is completely released, open the lid carefully and serve the porridge hot. It can also be chilled for a different taste.
The Anti-Inflammatory Chinese Cookbook
For those seeking more structured guidance, the "Anti-Inflammatory Chinese Cookbook: Healing the Chinese Way" offers 50 recipes rooted in Traditional Chinese Medicine and modern nutritional science. These recipes are designed to be easy to follow, making it perfect for beginners.
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