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Recipes

by Cornelia Povel

BREAKFAST

Detox Bowl

Ingredients:
• mix spinach
• matcha
• apple
• ginger
• curcuma
• or some fresh greens of your garden.
• tbs Umesu

Put cereal flakes like: millet, buckwheat and rice into the bowl, top with mixed greens.
Decorate your bowl with chiaseeds and apple.

Idlis

Ingredients:
1 cup Urid lentils
2 cups white rice
3 cups water
1 tsp fenugreek seeds
1 tsp sea salt

Blend lentils and rice till they are very fine like flour, then put in the water and salt.
Let ferment two days at a warm sunny place. Fermenting will be finished when you notice a sweet smell. Put the dough in little fireproof forms and let them steam of approx. 20 minutes until they seem to be firm. You may cut the cakes in layers and enjoy them with spreads.
Idlis have a perfect combination of lentils and rice for max. Amino acids, intelligent eating!

Rice Congée

Ingredients:
1/2 cup of full wheat rice
6 cups of water
1 tbs salt
Maybe some alges
1 tbs of Gomasio
Fresh herbs or sprouts

Cook for at least for 6 hours on lowest flame possible. The longer the congée cooks the more power it gets.

Diuretic, thirst quenching, nourishing. Give you long lasting energy for a great day.

Buckwheat Pancakes with zucchini

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.

SOUPS

Minestrone

Ingredients:
1 onion
1 piece of ginger
1Ts Sesame oil
5 juniper berries
3 bay leaves
6 cups of water
1 tsp salt
1 Tsp Olive oil
½ cup of precooked white beans or
½ cup of barley
Some roots, like carrots, pastiaks, parsley root, broccoli, cauliflower, fennel, leek, savoy….

Cut the onion and the ginger and fry in sesame oil. Add the nicely cut vegetables, some roots and greens.
Stir and after some minutes add the water. Add the juniper and the bay leaves. Let simmer for about 15 Minutes until the vegetables are done. Season with sea salt and pepper and add 1 Tsp of Olive oil when serving.

Water- and Wood-element works for Kidneys, Bladder, Liver and Gallbladder

Green Pea Soup

Ingredients:
1 Tbsp Sesame oil
1-2 onions
500g of fried green peas
½ cup Mirin or White wine
4 cups of water or vegetable broth
1 tsp Salt
1 kft Pepper
1 kft Chili
½ cup Soy cream

Cut the onions, cook with some sesame oil and add the peas.(better if you defrost them for some time before). Stir well for about 5-8 Min, add the Mirin or white wine, wait for one min. and pour in the water or vegetable broth.
Put on a lid and let the soup simmer till peas are done (10 Min) Season with salt, pepper, chili and mix the soup till it´s creamy. Add some soy-or any other cream, enjoy!

Wood and water- Element, a perfect source of protein for a dinner!

3 different Soups: Carrot/Pumpkin/Red Beets

Ingredients:
5 big carrots /or 1 Hoikaido pumpkin /or 3 red beets
1 piece of ginger /or 1 Tsp. ginger powder
3 cups of water or vegetable broth
1Ts Umepaste
salt and pepper
½ cup Soy cream
some herbs for decoration
1 Tsp. Sesame oil

Cut ginger into tiny pieces and sear in oil. Add the sliced carrots, or pumpkin or red beet cubes and let stew. Pour in the water or vegetable broth and let simmer for about 20 min. Puree and add Umepaste, pepper and the soja cream. Red beets might be seasoned with cardamom as well.

This soup warms your middle, distributes cold and mucus.

Misosoup a la Jörg Krebber

Ingredients:
5 dried Shiitake mushrooms
1 handful of dried Sengiri radish
1 big piece of Algae
1-2 onions
1 piece of celery
3 cloves, 8 bay leaves, 1 handful of juniper berries
1 big piece of ginger
3 yellow turnips
1 leek
1 whole green vegetable, such as cabbage
1 cup of soy sauce

Put a big pot (approx. 5 liters) on the stove and add all ingredients except the ginger.
Let simmer for 2-3 hours then add the turnips the leek and the sliced green vegetable and let simmer again for ½ hour. Let cool and add 1 cup of soy sauce.
Freeze in individual portions. Heat 1 cup daily, add Miso* don´t let boil as the fermentation would be „killed“.
Simple: Kukicha Tea + 1 tsp of Miso, not as effective, but consume at least every day to get some minerals into your body.

Dried Shiitake have 18 Amino acids which complete and heal cells. This soup fills you up with minerals every day. Please add to the recipe below some Miso paste every day. Don´t allow the Miso to boil.

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.