- You replace 50% of the carbohydrates with legumes/beans which are rich in protein, fiber and anti-oxidants. The main legumes used in the suggested recipe are green mungbeans and red beans or adzuki beans. These are considered "neutral" foods and are nourishing to spleen Qi or chi.
- Red dates are considered nourishing to spleen Qi in Traditional Chinese Medicine. Spleen Qi does not literally translate to the organ spleen; rather, it is the way in which our body receives and processes nutrition from our food. It is one of the main ways we are able to build Qi as we grow older.
- Lycium of Goji berries are rich with anti-oxidants.
- This recipe will fit into the Ornish diet plan or a Mediterranean diet plan to reduce heart disease risk, as it is both vegan and low fat.
Here is the recipe:
¼ cup (25 grams) organic brown rice
½ cup (50 grams) black or red rice
½ cup (50 grams) green mungbeans
½ cup (50 grams) red mungbeans or adzuki beans
8 pcs Red Dates
1 Tablespoon of Lycium or goji berries
Soak all of the above ingredients overnight.
The following morning add the following: 5-8 red dates (also
known as jujube berries) and 1 Tablespoon of lyceum or goji berries
Put all the ingredients in a pot, cover under 2-3 inches of
water. Let simmer x 1 hour. Use a very
small flame only and stir regularly to prevent the beans and rice from settling
in the bottom of the pan and getting burnt.
You may also use a magic cooker or a crockpot.
Experiment with the quantities. The above quantity is usually good for one
person for 2-3 meals. You can increase
or decrease the quantities depending on your appetite or taste, but put in more
beans than rice to decrease the simple carbohydrate content and improve the amounts
of fiber, antioxidants and good quality protein.
This recipe makes 4 servings.
Each serving:
Calories 250 calories
Fat 1 gram
Cholesterol 0mg
Potassium 116mg
Sugars 1 gram
Fiber 8 grams
Protein 12 grams
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