Recipies
by Cornelia Povel
Detox Bowl
Ingredients:
• Spinach
• Matcha
• Apple
• Ginger
• Curcuma
• Green Herbs
• 1 tbl Umesu
Mix Millet, Buckwheat, and or Riceflakes with the mix of Green and top it with Chia.
Idlis
Ingredients:
1 cup Urid lentils
2 cups White rice
3 cups of water
1 tsp Fenugreek
1 tsp Sea salt
Blend all ingredients besides water in a blender till they are fine flour and ad the water by stiring it. Let it ferment at a sunny place for 1-2 days, it should smell a little sweet when fermented. Fill the dough in (small) fire proof forms and let simmer in water for about 20 Min, till the little cakes are solid. Let them cool and extract with a knife. Then cut them in order to use them for spreads. IDLIS consist of the perfect combination of RICE and LENTILS, a perfect combination to gain the maximum AMINOACIDS for your body to restore your cells.That is intelligent eating!
Reis Congée
Ingredients:
1/2 cup brown rice
6 cups of water
1 tbsp salt
1 tbsp seaweed
1 tbsp Gomasio
Fresh herbs or sprouts
Cook rice on low heat for about 6 hours. The longer the congee cooks, the more power you get from it.
Diuretic, thirst-quenching, nourishing. Provides long-lasting energy for a great day.
Buckwheat pancakes with zucchini.
Ingredients:
500g buckwheat flour
4 cups of water
1-2 tbsp umesu* or salt
1 zucchini
2 Tbsp tahini
1 tbsp soy sauce
Mix the buckwheat flour with the water, umesu, or salt to form a smooth pancake batter. Cover and place the bowl in a bright, sunny, warm place. This stimulates the fermentation. When the dough smells sweet, fermentation is complete after about 2-3 hours. You can also process the dough right away, just not enjoying the benefits of fermentation. Fry in a pan with rapeseed oil over low heat. Mix the tahini with the soy sauce and spread it over the pancakes while they are still in the pan. Grate zucchini on top and fold the pancakes over each other like a calzone.
Buchweizen Pfannkuchen sind gesund und ohne Gluten. Dieses 8-eckige Korn hat einen anti-entzündlichen-Effekt, wirkt Gefäß verstärkend, reduziert Schleim und hilft der Verdauung. Buchweizen ist Medizin für deinen Darm und gibt Dir maximale Energie für den Tag.
SOUPS
Minestrone
Ingredients:
1 onion
1 piece of ginger
1 tbsp sesame oil
5 juniper berries
3 bay leaves
6 cups of water
1 tsp salt
1 tbsp olive oil
½ white beans pre-cooked
½ cup pearl barley
A handful of chopped root vegetables, such as carrots, parsnips, parsley root, some broccoli, cauliflower, fennel, leeks, savoy…
Cut onion and ginger and sauté in sesame oil. Add the finely chopped root vegetables and green vegetables. Stir and deglaze with water after a few minutes. Add the bay leaves and juniper and simmer for 15 minutes until the vegetables are almost done. Season with salt and pepper and top off with olive oil before serving.
Wasser und Holzelement unterstützt Nieren, Blase, Leber und Gallenblase.
Green pea soup
Ingredientes:
1 tsp sesame oil
1-2 onions
500g frozen peas
½ cup mirin or white wine
4 cups water or vegetable broth
1 tsp salt
Pepper
chili
½ cup soy cream
Cut the onion and sauté in sesame oil and add the peas. Stir for a few minutes and deglaze with Mirin, then add the water and vegetable stock. Simmer with the lid closed for approx. 10 minutes and season with salt, pepper and chilli. Then puree and refine with soy cream.
Wood and water element, a perfect source of protein for dinner.
3 different soups
Ingredients:
5 Large Carrots
or 1 Hokkaido Pumpkin
or 3 Beets
1 piece ginger or 1 teaspoon ground ginger
3 cups of water or vegetable broth
1 tsp Umelaste salt and pepper
½ cup soy cream
herbs for decoration
1 tsp sesame oil
Cut the ginger into small pieces and sauté in sesame oil. Add the sliced carrots, diced pumpkin or beets and continue frying. Deglaze with water and vegetable stock and continue cooking for approx. 20 minutes. Puree and finish with ume paste or salt and pepper, soy cream. Beets can be flavored with cardamom.
This soup warms the core, expels cold and phlegm.
Medicinal soup
Ingredients :
5 dried shiitake mushrooms
1 handful of dried sengiri radish
1 large piece of wakame seaweed
1-2 onions
1 piece of celery
3 cloves, 1 handful of juniper berries, 8 bay leaf cloves,
1 Large piece of ginger
3 carrots
1 leek
1 savoy cabbage
1 cup soy sauce
In a 5 liter pot, simmer all the ingredients (except the carrots and savoy cabbage, which come at the end) for about 2-3 hours, then add the vegetables at the end. Allow the soup to cool and season with soy sauce.
Freeze in individual portions, heat up a cup daily and add miso. Do not boil or the minerals will be lost.
Simple variant: Kukicha tea + 1 teaspoon miso brings daily minerals.
Dried shiitake mushrooms have 18 amino acids, which complete and heal cells. The soup replenishes your mineral depot every day.
SALADS
Coleslaw
Ingredients:
• 1 white cabbage
• 2 carrots
• 1 red onion
• Raisins
• Caraway
• Umesu
• pepper
• apple thickening juice
• olive oil
• Soy cream
Cut the white cabbage in thin slices, also carrots and the onion and mix with all ingredients.
Wood element supports liver and gallbladder
Celery Salad with Walnuts and Pomergranate
Ingredients:
• 1 Celery
• 1 Apple
• 1-2 Tsp Umesu
• 1 kft Chili
• 1 Ts Apple thickening juice
• 1 kft Cinnamon
• 1 Pomegranate
• Some Walnuts
Grind the celery and the apple. Add the Umesu, soy cream, chili, apple thickening juice and cinnamon
Garnish with walnuts and pomegranate.
The Walnut-Celery-Salad strengthens the kidneys, lungs. It nourishes the Yin and cools stomach heat. Pomegranate stimulates the circulation of blood
Beluga-Lentil-Salad
Ingredients:
• 500 g Beluga lentils
• some alges
• 4 borage leaves
• 15 juniper berries
• 1 tbs Curcuma
• 1 tbs Curry
• 1 tbs Gingerpowder
• 1 tbls Umepaste*
• 1 tbls Tahin
• 1 tbs mustard
• 1 cup of oliveoil
• 1 bunch of persil or chives
Wash the lentils and if you have time let them soak for a while. Steam the lentils with borage leaves, juniper berries, curcuma, gingerpowder and curry for about 40 Min. When cold take out the alges and borage leaves. Then mix with Umepaste, mustard, curcuma, and more ginger powder and add the oliveoil. Last not least mix with lots of fresh herbs.
The lentils nurish the kidneys and bladder. Waterelement
SIDE DISHES
Fermented Radish
Ingredients:
• 1 Radish, ginger, root or similar
• 1-2 Tsp Umesu
• 1-2 Tsp Oliveoil
Plane the radish, ginger, turnip or cucumber in slices and plane it up with Umesu, Oliveoil and some apple thickening juice. Let soak for some minutes.
In Asia, Radish is eaten before the meal, according to TCM, Radish moves the meal throughout the body.
Quince or Mango Chutney
Ingredients:
• 3 Quinces or Mango
• 1 Tsp. Ginger powder
• 1 kft Chili
• 1 Tsp. Apple thickening juice
• 1 Tsp. Rice syrup
Wash the quinces and steam them approx. 25 min. until they are easy to puree. Season with ginger and chili both
Quinces have lots of bitter substances; in combination with the ginger and the chili they support the digestion.
Homemade pesto
Ingredients:
• 80 g pine seeds
• 1 Tbsp Sesame oil
• 1 bunch of herbs like basil or persil
• 1 Tsp. Umepaste or sea salt with lemon
• Sea salt and pepper
Roast the pine seed with the sesame oil. Mix with the herbs add Ume
and serve cold. You may add some soy cream which makes the pesto even richer.
Tahin
Ingredients:
• 200 g Sesame Seeds 20g
• Sesame oil
Gently roast the sesame seeds in a pan, but careful not too hot, it may burn easily, let cool, mix and add the sesame oil. That’s it! Tahin is delicious too, when mixed with rice syrup.
Sesame builds up blood, moistens the colon, strengthens the Colon, liver and kidneys
Gomasio with Algaes
Ingredients:
• 2 Tsp instant Algae
• 200g Sesame
• 1Ts Sea salt
Gently roast the algae in a pan, put aside, then roast the sesame, but careful not to hot, it may burn , mix and add the algae and the sea salt.
Sesame builds up blood, moistens the colon, strengthens the colon, liver and kidneys
Tofu Spread
Ingredients:
• 1 piece of plain Tofu 250-280 g
• 1 tsp mustard
• 1 Tbs Umepaste
• 1/4 cup Oliveoil
Just blend above ingredients and add your desired ingredients such as fresh herbs, horseradish, or steamed red or yellow turnips.
This spread can be used as dips, fillings for buckwheat pancakes, to take to work with ricecrakers, even as protein supplement for hot dishes.
Herbs / horseradish / red or yellow turnips /Curry
Humus
Ingredients:
• 1 glas of cooked chick peas (560g)
• 2 1-2 cloves of garlic (optional)
• 4 tbls of oliveoil
• 2 tbls Umesu ( can be replaced by Salt and lime)
• 1 tps of Cumin
• 1 tbls of Tahin
• Coriander
• Lime
First grind the cloves, then add the chickpeas, Umepaste, Tahin and Cumin. Sometimes it is good to add some water, then put the oliveoil and mix it well. Tastes well with some lime. Top with fresh Coriander.
Strenghens the water element, like Kidney and Bladder, Original Qi
Kalechips
Ingredients:
• 1 Portion of kale
•
1Tbs Oliveoil
• 1Tbs Salt or Umesu in a spray bottle.
Wash the kale and cut it with the trunk in small portions. Place them on a griddle and sprinkle with the Oliveoil, Umesu or Salt. Preheat the oven and let them dry at medium heat for about 15 min.
This mayonnaise is healthy, stimulates metabolism, balances Yin and Yang. Contains all 5 Elements.
5 Elements Mayonnaise
Ingredients:
• 1 Tbs Umepaste
• 1 ts mustard
• 1 cup oliveoil
• 1,5 cups sojacream
Just mix all the ingredients in a bowl.
This moyannaise can be served with fine herbs also.
Store it in a jar, it will stay fine for 2 weeks.
This mayonnaise is healthy, stimulates metabolism, balances Yin and Yang. Contains all 5 Elements.
MAIN COURSES
Leek Blinis
Ingredients:
• 1 leek
• 1 cup buckwheat flour
• 2 TS Umesu
Cut the leek in thin slices and blend with Buckwheat, Umesu and some water, it should be smooth dough. Fry in a pan at low heat. The blinis are great to take out for lunch.
Wood-and Metal-element, Leek blinis give you long lasting Power!
Cauliflower –Millet Puree
Ingredients:
• 1 cauliflower
• 2 Tsp. Rapeseed-or Sesame oil
• 1 ½ cups golden millet
• 1Ts Umepaste
• 1Tsp nutmeg
• 2 cups of water
Wash the cauliflower and separate in little pieces. Just fry in oil until you notice the aromatic smell. Pour in the water and the millet in between the cauliflower. Wait for about 20 min. Do not stir. Puree with Umepaste and season with nutmeg.
Supports the wood element, liver and gallbladder, nourishes earth Element …and makes you happy as it harmonizes your middle!
Wok pan with Tofu or Chick Peas
Ingredients:
• 200g natural Tofu
• 1 big onion
• 1 piece of ginger
• 1 green vegetable
• 3 carrots and or roots
• 1 bunch of persil or greens
• spices
• ¼ cup Soy sauce
• ½ cup Soy cream
• Tsp. Kudzu
• 1 cup water or vegetable broth
Cut the onion and the ginger and fry in a wok. After some time add the carrots and the green vegetables, cut in pieces. Season with Coriander, Curry, Ginger… see examples below.
Add the tofu in pieces, or some chickpeas and pour water or vegetable broth into the wok. Then add the soy sauce, some Kudzu or Soy cream.
The wok dish tastes delicious with Full Wheat Rice, Kamut spaghetti, Polenta, Buckwheat or Millet.
Italien : Thyme Rosemary or Oregano, Polenta
Maroccan : Coriander, Cumin, Sesame, Chives, Couscous or Millet
Indien : Curcuma, Cumin, Ginger, Curry, Coconut flakes, Full Wheat Rice
Strengthens the kidneys and gallbladder, Water element
Sweet and Sour Seitan
Ingredients:
• 250 g Seitan
• 1 Tsp. Sesame oil
• 1 Tsp. Curry
• 1 kft Chili
• 1 TS Apple thickening juice
• 1 Ts Soy sauce
Soak the Seitan for 10 Min. in water, and cut in slices. Sear in Sesame oil and season with Curry and Chili. Season with apple thickening juice and soy sauce. This dish is similar to bacon.
Seitangulash
Ingredients:
• 250 g Seitan
• 2 onions
• 1 piece of ginger
• 2 carrots
• 1 root parsley
• 2 Tsp. Sesame oil
• 1 Tsp. Curry
• 1 Tsp. Curcuma
• 1 kft Chili
• 1 cup water or vegetable broth
• 1 Tsp. Kuzu
Soak the Seitan for 10 Min. in water. Slice in little pieces and let soak again in Tamari or Soy sauce for another 10 min. Fry the cut onions and the ginger in Sesame oil, add the cut roots and sear with the Seitan. Season with Curry and Curcuma. Pour in the water or vegetable broth and thicken with Kudzu. Add some soy cream or apple thickening juice if you like to have it richer. Tastes good with Polenta.
Fire Element, good for blood circulation.
Rice Cream
Ingredients:
• 500g Buckwheat flower
• 1 l Almond-Rice or Sojamilk
• 1-2 Tbsp of Umesu*
• 1 Zucchini
• 1 cup of water
• 2 tbsps of Tahin
• 1 tbsp of Sojasauce
Put the flower in a big bowl, add the milk and Umesu then stir gently. Put the bowl at a light warm point of your home and cover it with a kitchencloth. Let it ferment for approx. 2-3 hours. If you have no time for this just go on with the receipe. Add now the cup of water and stir again. Put on 2 pans on your oven to save time on medium heat. Now add some Sesame-or Rapeseedoil and put one cup of dough in every pan. Mix the Tahin with the sojasauce and spread it on the pancakes after you have turned them. Add some of the grated zucchini and after some minutes beat them over like Calcone style.
Buckwheat pankakes are a healthy and without Gluten.This octagonal grain has an anti-inflammatory effect, vascular enhancing, reduces mucus and helps to digestive. Buckwheat is medicine for your colon and last not least gives you real power.
DESSERTS
Tsampa Dessert
Ingredients:
• 400 g Soy yogurt
• 2-3 Tbsp. Zsampa
• 1 – 2 Tsp. cinnamon or mixture of cinnamon related spices
bit of lemon
• 1 Tsps. cardamom
• 1 Tsps. vanilla
• 1 Tsp. Umesu or ½ Tsp seasalt
• 1 Tbsp. Linseed oil
Just stir all the ingredients together and enjoy!
The cooling yogurt gets easier to digest with the warming spices.
Optimally, admission of oil to the body in combination with the yogurt.
Instead of the Soy yogurt you may also try sheep-or goat-yogurt, if they are produced naturally. Please see Johanna Budwig, she discovered the combination and recovery of Omega 3 fatty – acids.
Dried barley – basic staple food in Tibet.
Energyballs
Ingredients:
• 100 g almonds
• 4 dried apricots
• 2 Tsp. cranberries
• 2 Tsp. gojibeeren
• 1 Tsp. cinnamon
• 1 Tsp. orange-or-lemon-peel
• 1 Tsp. cardamom
• 2 Tsp. barley malt
• 1 Tsp. sesame
• 2 Tsp. popped amaranth or quinoa
Chop the almonds in a blender, set aside. Chop the cranberries, goji berries as well, but gently. Add the spices and the barley malt and add the popped stuff.
Shape into little balls and roll in roasted sesame.
The balls are perfect to take away. They give you just the right long lasting energy!
You may also use Tspama, a barley flower from Tibet. Then add also:
4 Tsp. of Tsampa
3 Tsp. Corn seed-or Rapeseed oil.
This would be the more medical and more nourishing version.
Quinces have lots of bitter substances; in combination with the ginger and the chili they support the digestion.
Rapsberrycake
Ingredients:
• 200g almonds with peel
• 2 cups dried figs, dates or apricots
• 2 Tbs Chiaseed
• ½ cup Popped Amaranth
• ½ cup Popped Quinoa
• ½ cup Cocoflakes optional
• 2 tbs Coco or Cornseedoil
• 1 cup Almondmilk
• 1 Sojajogurt
• 2 tsp Agar Agar
• 2 Tbs Kuzu
• 800g frozen rasberries
• 1 lemon or lime
• 1 tsp cinnamon
• 1/2 cup ricesirup or xylit
Blend ingredients except the popped ones and the oil, which you add after blending. Put a tarring on a plate and distribute the dough evenly.Put a pot on the stove and mix 1 cup of almond milk with 2 tbs of soja yogurt, add the Agar Agar and the Kuzu, let boil, stir. Blend the Raspberries add cinnamon and rice sirup and some lemon for taste and add also the rest of the soja yogurt. Let boil for some minutes, stir gently. Let cool for about 10 min., then distribute on top of the cake mixture.For the topping prepare some almonds and cut them along in small pieces.When the strawberry mix has cooled down a little arrange the almonds and some oft he raspberries. At the end strew some chia for decoration.
Rapsberry Cream
Ingredients:
• 1 cup Almondmilk
• 1 Sojajogurt
• 2 tsp Agar Agar
• 2 Tbs Kuzu
• 800g fresh or frozen rasberries
• 1 lemon or lime
• 1 tsp cinnamon
• 1/2 cup ricesirup or xylit, birchsugar
Mix the cup of Almond Milk with the Kudzu in a pot and add step by step add the Jogurt and the mixed berries, while stirring gently and bring to boil. ( or just put the defrosted berries in and blend them now ) Boil for about 2-3 minutes while stirring. Now add the Agar Agar, a taste of lemon or lime, the cinnamon, the Ricesirup or Birchsugar. Fill in jars and store in the refrigerator.
Mouse au Chocolat I
Ingredients:
• 500 g Azuki beans
•
6-8 dried not sulphurated apricots
•
½ cup Ricesirup
•
1/2cup Rapeseedoil
• ½ tsp Vanilla
1 tsp cinnamon
•
1 knifetip Chilly
•
1 knifetip Seasalt
•
½ cup Sojacream
Soak Azuki beans over night and cook them with the apricots in a rice cooker or pressure cooker for about 1 ½ hours in water till they become soft and creamy.
Let them cool and mix with all above ingredients and fill the mousse in little forms and store them in the fridge till needed. You may prepare this recipee 2-3 days ahead.
Mouse au Chocolat II
Ingredients:
• 400g Silk tofu
•
200g Cacao powder
• 80g Birch sugar or
• ½ cup rice sirup
•
1 kt Chili
•
½ cup Rapeseed oil
Just mix all ingredients and let cool in the fridge for at least 15 min.
© Cornelia Povel 2022 · Nutrition is Medicine. 