the tao of delicious
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TAO GARDEN CUISINE
Thefood
at
Tao
Garden
is
well
known
for
its
taste,
as
well
as
for
its
health
giving
effects. Inthisbookwewillsharesomeofthesecretsfromthekitchen,aswellas
introducingtheFiveElementnutritiontheory uponwhichitisbased.
Traditional Thai medicinehas its roots in Chinese medicine, Ayurveda (from India)
and hilltribe folk medicine. As such, Thai cooking reflects Taoist nutrition, in that
the flavours used are included to bring certain health benefits. Luckily, the Thai
people enjoy their cuisine and so the ancient techniques and recipes have been
wellpreserveduntilthepresentday.
Sometimes our idea of health food is of boring and bland foods. Thus, it is a
struggle
for
many
to
follow
a
healthy
eating
plan.Oriental
cooking
can
bring
the
solution,becauseheretasteandhealth meet together. This is importantbecause
wecannotbefullyhealthyunlesswearealsohappy.InTaoGarden,wehavetaken
thetimetocreaterecipesthatsupporthealthinadeliciousway.
ThisrecipebookenablesyoutotakehomeatasteofTaoGarden,andbringhealthy
eatingintoyourlifestyle.
Enjoy!
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FIVE ELEMENT NUTRITION
YIN AND YANG
Taoistnutritionisaboutfindingbalanceinourhealthandlifestyle.Thebroadest
wayinwhichweanalyzethisinhealthisbylookingatthebalanceofYinandYang
Yin:ourabilitytostaycalm;rest;rejuvenation;detoxification;sleep. Yang:ourabilitytotakeaction;exercise;movement;zestforlife.
Either Yin or Yang may become excessive or deficient in our health. This creates
various health problems. The following table shows a summary of each main
condition:
ExcessYin Coldinthebody,excessivesleep,waterretention.
ExcessYang Heatinthebody,ruddycomplexion,loudvoice,rigidtight
body,yellowtonguecoating.
DeficientYin Heatinthebody,feelingstressedout,restlesssleep,tendency
tounderweight,strippedtonguecoating.
DeficientYang Coldinthebody,fatigue,lowwillpower,lowsexdrive,
tendencyto
overweight.
WheneitherYinorYangisoutofbalance,theotherisaffected.Wecanseethisin
the example of deficient Yin. When Yin is deficient we do not sleep well at night.
Eventually we stop functioning efficiently in the day; hence, our Yang has also
becomeaffected.
However,weeachhavetendenciestowardsparticularexcessesordeficiencies.Itis
valuabletoassess ifanyoftheseexist,sothatwecantreatthemaccordinglywith
diet.
Therearesomebasicguidelinesthatwecanfollowtorestorebalancethroughthe
foodsthatweeat:
ExcessYin Avoidingcoldfoods.
ExcessYang Cleansingoreatingverylightfood
DeficientYin Addcalmingandmoisturizingfoods
DeficientYang Addwarmingfoods.
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THE FIVE ELEMENTSInadditiontobalancingoutYinandYang,wecanlookinmoredetailatthebodys
main organ systems. In Oriental nutrition we use a guideline known as The Five
Elements. Where organs are named, we are referring to the energetic system
associated
with
that
organ,
and
not
simply
to
the
anatomical
organ.
COSMICCYCLEOF TH E FIV EELEMENTS
The
wisdom
of
how
energy
flows
through
these
systems
comes
originally
from
Naturescycles.Thebodycanbeseenasamicrocosmoftheuniverse.Thus,welook
at energy in the body like seasons passing. The body is meant to move through
changes:itisonlywhenchi(energy)becomesexcessiveinonearea,deficientinone
area or becomes stuck that we see problems. Thus, we can observe our own
internalclimatetoassesshowourhealthis.
Each element is associated with different internal organs and the corresponding
meridians. Energy should flow easily through each system in order to feel healthy
andwhole.Ifitstopsflowingsmoothly,wemayseeinternalclimateimbalances.
Element Organs MainFunctions Climate
Imbalances
Earth SpleenPancreas
Stomach
Digestiveabilty;absorbingchifromfood Dampness
Metal Lungs
LargeIntestine
Absorbingchifromair;removingdigestivewaste Dryness
Water Kidneys
Bladder
Cleansingandnourishingfluids;removingwaste
fluids
Cold
Wood Liver
Gallbladder
Detoxification; breakdownoffats;movementofchi
aroundthebody
Wind(chi
movement)
Fire
HeartMind
SmallIntestineGenerating
heat;
raising energy Heat
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For example, if we have excessive dampness in the form of mucus, phlegm and
weight, then we can see that the Earth element is out of balance. The external
climatealsoaffectsthecorresponding organs,soatcertaintimesoftheyearwecan
eat
to
be
in
harmony
with
the
seasons.
In
the
summer,
we
have
a
lot
of
heat
outside,soweneedtoeatmorecoolingfoodsandlesswarmingones.
Eachelementhasadifferentroletoplayinourhealth,digestionanddiet.
EARTHThis isthecentreoftheCosmicCycleoftheFiveElementsbecause it isnot linked
justtoonespecificseason,butrathertoseasonalchanges.InOrientalnutritionitis
thecentreofourfocus,asthiselementrepresentsourdigestiveability.Theorgans
associated are SpleenPancreas and Stomach. The Stomach is likenedto a cooking
pot
in
which
the
food
is
rotted
and
ripened.
Energetically,
the
SpleenPancreas
assistsourabilitytoextractchifromfood.
If this system is imbalanced, we may find our digestive ability is impaired. Earth
imbalancesaffectappetite eitherincreasingordecreasingit.WhenEarthisweak,
we may find that sugar cravings, weight problems, dampness (mucus) and food
intolerancesresult. Innutrition,thiselement isvery important,because itcontrols
the digestive process. Thus, we frequently seek foods that nourish the Spleen
Pancreas.
METALThis is linkedtoAutumn,aseason inwhichwe letgoofwhatweno longerneed.
TheMetalorgansareLungsandLargeIntestine theorgansthatallowustoexhale
andexcrete.
Whenoutofbalance,Metalmayresulteither indrynessor lack ofdryness.Lungs
andLarge Intestineneedtobelubricatedtoworkefficiently.Whenoutofbalance
Lungs become dry and rasping, and the Large Intestine becomes dry and
constipated. The body may respond by producing phlegm, but this can become
stickyandexcessiveratherthanlubricating.
WATERWateristheelementofWinter,thedarkestandmostinwardseason.Itisassociated
with Kidneys, Bladder andalso with the SexualOrgans. Kidneys andBladder make
up our water systems. They cleanse the fluids and keeping our organs cool with
fluids(Yinfluids).
WhentheWaterelementbecomesimbalancedwemayseecoldness,weaknessand
fear. Alternatively, if the Water becomes insufficient, we may see an inability to
keepthebodycoolandcalm.
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WOODThis is the element of Spring; of beginnings, mornings and motivation. It is
associatedwithLiverandGallbladder.Theseorgansassistinthebreakdownoffats
withinourdigestion.TheWoodelementcontrolsthesmoothflowofchiaroundthe
body.
The
Liver
is
also
a
major
organ
of
detoxification,
dealing
with
any
chemicals
andpoisonswithinourfood.Therefore,itworksmuchharderwhenwedonoteat
organicandnaturalfoods.
Whenthissystemisoutofbalancewemayseerigidityinthebody,stagnationofchi
orblood,andcirculationproblemssuchascoldextremities.Theremaybedifficulty
breakingdownfats,andadistendedbellyaftereating.Anincreaseinallergiesand
intolerancestotoxinsmayalsomanifest.
FIRE
Fireis
linked
to
Summer;
to
heat
and
expansiveness.
The
organs
associated
with
this
elementaretheHeartMindandSmallIntestine.TheHeartMindisconcernedwith
our happiness and mental clarity. The Small Intestine is involved in digestion and
alsotheemotionsofthebelly.
Imbalancesofthiselementmayresultinexcessiveheatinthebody.TheMindmay
frequently be affected, with scattered thinking and speech problems. A Fire
imbalanced person may feel high and ungrounded, such as feeling dizzy and
confused. Heart problems such as palpitations may also indicate a Fire problem.
Someproblemscreatecoldnessandstabbingpainsinthechest.
Eachelement
is
intricately
linked
to
the
other
four,
and
this
means
we
cannot
look
at any one in complete isolation. We can place the Five Elements in sequence in
whichoneelementmothersorfeedsthenext.Wecanthenseehowoneelement
hasaneffectontheothers.
THE FIV EELEMENTCREATIONCYCLE
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THE FIVE ELEMENTS AND FOODBalancingtheFiveElementscanbecomeextremelycomplex.However,thereisalotyoucandowithcarefulchoiceoffoodtorebalanceyourownorgansandhealth.
Firstly, we look at the different internal and external climates and foods to help
them:
Condition Symptoms Foods
TooWindy Movingpains,wind,
spasms,dizziness
SpringSeasonOatsandpinenuts.Also, chamomiletea,ginger
andfennel.
Freshgreensandsaladsbringaspringcleanse.
TooHot
Feeling
hot,
flushed
skin
SummerSeasonRaw
foods,
fruit,
cooling
herbs
such
as
mint.
Lighteating.
TooDry Dryskin,thirst,
constipation
AutumnSeasonSoyaproducts,nuts,seeds,dairy.Mucilaginous
foodssuchaspsyllium,malvanutsand
flaxseedtea.
TooCold Feelingcolderthan
peoplearoundyou
WinterSeasonSoups,casseroles,warmingspices,ginger.
Warmthbuildingfoods.
TooDamp Havingtoomuch
mucusorphlegm
RainySeason/Seasonalchanges
Avoiddairy.Avoidcoldfoods.
Mungbeans,adukibeans,garlicandpumpkin
reducedamp.
DifferentflavoursareusedinOrientalnutritiontobalanceeachelement.Different
flavourshavedifferentenergeticeffects:
Sweet: thisisactuallythecentralflavourofthediet.Thus,thebasisofourdietisfullsweetfoodssuchaswholegrains,beansandrootvegetables.
Theemptysweetflavourofsugars,honeyandfruitshouldbeusedmore
cautiously.
Pungent: thisflavourhelpsexpelfluidsandpathogensfromthebody.Thus,
it
is
a
flavour
we
use
when
we
are
getting
a
cold
or
flu,
and
also
to
clearmucusandheat.Warmingpungentsareginger,cayenneandpepper.
Coolingpungentsincludepeppermintandradish.
Salty: thesaltyflavourisgrounding.Itcanbeusedwhenonefeelshighorscattered,suchasoverexcitedorhavingdifficultyconcentrating. Salty
foodsincludeseasalt,misoandseaweed.
Sour: sourdrawsenergyinwardsandsocanbeusedwhereverthereisabnormalfluidleakageorprolapsedorgans.Sourfoodincludeslemons,
limesandpickles.
Bitter: thisisthemostcoolingflavourandisexcellentwhenthereisbodyheat
or
fever.
Many
herbs
used
for
fevers
are
extremely
bitter
indeed.
Bitterfoodsincludeendivelettuce,alfalfa,bittermelonandrye.
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FINDING ALTERNATIVES
VEGETARIANISMIf you are vegetarian, any recipe can easily be altered to suit your needs. Meat is
easily exchanged for more vegetables or with a meat alternative such as tofu or
seitan. Watch out for ingredients in the recipe andjust omit or exchange them if
theyarenotvegetarian.
Food Alternative
MeatorFish Tofu,Seitan,Tempeh,Beans
FishSauce SoyaSauce
ShrimpPaste MisoPaste
ChickenStock VegetableStock
ORIENTAL INGREDIENTSSome of the ingredients in these recipes come from Thailand and are not easilyavailableinallpartsoftheworld.TherearemanyAsiansupermarketsnowinmajor
citiesoutsideofAsia,sohavealookandseewhatisavailable.
Oftenthedriedversionmaybeavailableinplaceofthefreshone,forexampledried
galangal. Just soak in boiling water before you use. Remember if you use a dried
food,thatyouneedalotlessthanthefreshfood.Forexample,1teaspoonoffresh
turmeric can be exchanged for half a teaspoon of dried turmeric powder.
Alternatively,youmayfindapaste,suchaslemongrasspasteortamarindpaste.If
youcannotfindaningredientinanyform,justexchangeitforsomethinglocal.
Food Alternative
Galangal Ginger
PandanLeaf VanillaPod
KaffirLimeLeaf LemonRind
PalmSugar OrganicMapleSyrup
GreenPapaya RawCarrot
TaroRoot Parsnip,Swede,Rutabaga
HolyBasil Basil
Peanuts Almonds,Cashews,Seeds
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Taoist Nutrition is based upon eating what is right for the body and the
environment. Therefore, make adjustments to suit your locality. For example, use
localvegetablesinseason.
Chili:thisisusedalotinhotcountriessuchasThailandandSriLanka.Itissuchan
extreme
hot
food
that
it
creates
the
opposite
and
the
body
begins
to
cool
(it
induces
sweating and opens the pores). In cooler climates you may choose to use less
chilies,oromitthemcompletely.
Oil:IntheEastweseethatdeficiencyiscommon(lowbodyweight);whereasinthe
Westwenowhavepredominanceofexcess(excessbodyweight).Thustheamount
ofoilcommonlyseeninAsiancookingshouldbereducedformanyWesterners.At
TaoGardenweuselessthanusuallyisusedinThailand.
Always use your instinct in your cooking, and be prepared to add a touch of
creativity.
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BREAKFASTBreakfastintheWesternworldhascommonlybecometheunhealthiestmealofthe
day!Manypeopleeatexcessiveamountsofsugaryfoodssuchassweetenedcereals
andsweetenedjams.Breadsarecommonlymadewithrefinedflours,additivesand
yeast.Excessiveamountsofdairyproductsareconsumed suchasmilk,eggsand
cheese.Anotheralternativeisthefryup:heavymeatscookedinoil.
AtTaoGardenwestrivetomakebreakfastthebeststarttotheday.From7a.m.to
9a.m.thestomachisactive,andfrom9a.m.to11a.m.theSpleenPancreas.These
arethemainorgansinvolvedindigestionandinbalancingbloodsugar.Ifthewrong
food is taken at this time, digestion become sluggish and bloodsugar levels may
begintoriseandfalltoofast,leadingtoenergylevelscrashing.
BREAKFAST BAD HABITS Minimizehiddensugars:checkyourcereal,breadandspreadingredient
lists.
Minimizeothersugars:ifyourbloodsugarlevelstendtocrash,watchoutnottoeattoomuchfruitandfruitjuiceforbreakfast.
Minimizeheavyoils:cookedfoodscanbecookedinbrothorgrilledratherthanfriedinalotofoil.
Ifyoueatbread,chooseanunrefinedvariety,preferablywithoutyeast.
BREAKFAST GUIDELINES Ifyourdigestionisweak,choosewarmfoodsforbreakfast. Ifyouarecleansing,choosefruit. Useonlysugarfreejamsandspreads. Makeorbuybreadswithwholegrainflours. Goatsdairyiseasiertodigestthancowsdairy.Ifyouchoosecowdairy,
optfororganicvarieties.
Manypeopleoptforconveniencebreakfastfoodsbecausetheyareshortoftimein
themornings.Itisagoodideathereforetocreatefoodinadvanceorthenight
before,soastoavoidthetemptationofrefinedfoods.
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FRESH LOCAL FRUITCoolingandCleansingMostfruitiscoolingandisbesttoleratedinmildtowarmclimates.Eatingexcessive
amountsof
raw
fruit
in
a
cold
climate,
or
when
the
body
has
signs
of
coldness,
may
weakenthehealtheventually.
However,itisanexcellentcleansingfoodandcanbeusedincasesofexcessiveheat
in the body. Symptoms of heat include red complexion, loud voice, yellow tongue
coating, and tendency towards overweight. Fruit is also good for cleansing the
WoodelementstheLiverandGallbladder.TheLiverandGallbladdercanbecome
stagnant, creating a feeling of stuckness. The body may feel tight and rigid and
emotionsfeelblocked.Freshfruitisexcellenttoclearthiseffect.
Fruitsandtheirjuicesarecontraindicated wherethereiscoldnessorconstitutional
weakness,diarrhea,
yeast
infection/
bladder
infection
or
very
low
body
weight.
Thereisnocomplicatedrecipeinthepreparationoffruit.However,therearesome
guidelinestochoosingthefruityoueat,usedbyTaoGardenintheirselection:
Temperatefruit(apples,pearsetc)suitcoolerclimatesastheyarenotsocooling.Choosealwaysfreshlocalfruit.Thesewillnaturallysuittheclimateyouarein.
Tropicalfruit(watermelon,mango,bananaetc)suitwarmerclimatesastheyarerapidlycooling. Chooseorganicvarietiesaschemicalseasilybuildupontheskinoffruit,negatingtheircleansing
effects.
Choosenaturallysunripenedfruit,notthosethathavebeenharvestedearlyandstored.Someofthenatural
chemicals
in
fruit
are
unhealthy
unless
properly
ripened
and
also
levels
of
nutrients
increase
withripening.
Eatfruitbeforeotherfoodsandallowatleast30minutesfordigestion.Thispreventsfermentationinthestomach.
AtTaoGarden,wegroworganicfruitinourgarden.Thesearethefruitsthatweincludeonadailybasis:
Papaya nourishestheChi,tonifiesthestomachandaidsdigestion.
DragonFruit canreducehighbloodpressureandbalancebloodsugarlevels.
PassionFruitthesourflavourcleansestheLiver.Thisfruithasamildlysedativeeffect.
Pineapple aidsdigestionanddestroysworms,cantreatsunstrokeandexcessheat.
Bananas moisteningandusedtolubricatedryintestines,detoxifyingandnourishestheYin.
MandarinOrangeshaveanantiinflammatoryeffectandcanbeusedforrehydration.Wewillalsoofferotherfruitsastheycomeintoseason.
TAO GARDENPASSIONFRUIT
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FRUIT SPREADSNourishingandCoolingMost commercialjams contain enormous amounts of sugar to preserve the fruit.
Yetfruit
is
one
of
the
most
natural
forms
of
sweetness
available
in
our
diet.
To
add
unnecessarysugarissuperfluoustoourneeds.AtTaoGardenwehavedesignedour
ownsugarfreeandlowsugarjamsandspreads.
Hereareourfruitjamrecipes,butyoucanexperimentwithfruit inseason inyour
localarea.
SpecialEquipment
Thesecretofmakingthesejamsistouseacopperpantostewthefruitin.Thisis
onlyimportantforthewetfruit;thedrynutscanbepreparedinanordinarynon
stickwok.
COPPERPAN USEDTO STE W FRUITSPREADS
Ingredients
Pineapple 1fruitOr
Mango 2fruitsOr
Litchi 1kiloOr
Tamarind kilo(afterpeelinganddeseeding)Unrefinedbrownsugartotaste(astamarindisverysour)
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Or:
NoniandPassionfruitaredeliciouswhencombinedintoonespread:
Noni(ripe) kiloPassionfruit 1kiloUnrefinedbrownsugartotaste(asthesefruitsarebothsour)
Method
1. Peelthefruitandchopintopieces.Removeanystonesorpitsthatthefruitmayhave.2. Blendthewholefruitinastrongblender.3. Stewitinacopperwokandstiruntilitbecomessticky.4. Waituntilcoolandservewithwholegrainbread.
Keepanyunusedspreadinthefridgeandusewithintwodays.
NUT BUTTERSBuildingandMoisteningThesecrettonutbuttersistofindapowerfulgrinder.Agoodcoffeegrinderwilldo,
butmakesureyouuseitonlyforyournutbuttersandnotforcoffeeaswellasthe
flavourofcoffeewillpassontoyourbutters!
CASHEWNUT BUTTERCashewnuts 200g
Honey 2tsp
1. Dryfrythecashewnutsinawok,continuouslymovingthemaroundtopreventsticking.2. Blendtogetherinacoffeegrinder.3. Addalittlehoneyandblendinanormalblender.
SESAME BUTTERWhitesesameseeds 200g
Sesameoil 3tsp
1. Dryfrytheseedsinawok,movingaroundtopreventsticking.Watchastheychangecolourandtakeonagoldenhue.Removefromtheheatbeforetheyburn.
2. Aftertheyhavecooleddownalittle,blendtheseedsinacoffeegrinder.3. Addalittlesesameoilandblendinanormalblender.
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FRUIT COMPOTEBuildsDigestiveFire
NutritionalQualities
Rawfruit isverycoolingandcleansing.Therefore, itsuitsawarmclimate,butcan
causeloosestoolsanddigestiveweaknesswhentakeninexcessorincoldweather.
When the weather is cooler, it is preferable to warm the fruit before eating. This
makes them more building and nourishes the digestive fire. In addition, warming
spicessuchascinnamoncanbeaddedtofurtheraiddigestion.
This recipe contains very condensed highnutrient fruit, and so is very high in
naturalsugar.Thus, it isbesteaten inadditiontoanotherdishsuchasgoatsmilk
yoghurt or plain porridge. In this way, it can be used as a natural alternative to
sugar.
Ingredients
Apple* 1 Orange* 1 Banana* 1 Raisins cup Prunes (chopped) cup Chinesereddate cup Cinnamon 1tbsp Watertocover
*Youmayuselocalseasonalfruittomakeyourcompote.
Method
1. Puteverythinginasaucepanovermediumflame.2. Stewtogetherfor1520minutesuntilitallbecomesverysoft.3. Servewarmasanaccompaniment toanotherdish.
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SPECIAL MUESLINourishestheHeartandBalancesBloodSugar
NutritionalQualities
Oatsshouldnotbeeatenraw,astheycontainenzymeinhibitorswhichneedtobe
brokendownbycookingorsoaking.Thismueslirecipeislightlycooked,tomakeit
easily digestible. Sweetness is added in the form of dried fruit, which is more
contractivethanfreshfruit.Thismeans ithelpsourenergy(chi)tobedrawndeep
insidethebody,ratherthanouttothesurface.
Thus,thisrecipesuitscoldclimatesandcoolermornings,whenweneedtodrawour
energyinwards
to
preserve
warmth.
It
is
also
a
mildly
warming
recipe,
due
to
the
oatsandcinnamon,andbringsalonglastingenergytokeepyougoingallmorning.
Oats nourishthe digestivefire(improvingdigestive ability) andcalmtheHeartchi
(soothingimpatience).
Ingredients
Driedpapaya* 1tbsp Driedbanana* 1tbsp DriedLongan* 1tbsp Raisins 1tbsp Cinnamon 1tsp Oats(presoakedfor812hours) 1cup
*Driedfruitmustbesundriedinhoney
Tomake2bowlsofmuesli
Method
1. Addwatertocoverallingredientsexcepttheoats.2. Stiruntilcooked.3. Addthepresoakedoats.4. Stiruntiltheoatsaresoft.5. Serve.
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GRANOLANourishingandBuilding
NutritionalQualities
This blends together a number of richlynourishing ingredients: oats, nuts and
seeds. These all have a building effect and also are known to balance the blood
sugar. In place of refined sugars that are used in many commercial breakfast
cereals,thisrecipeusesonlyhoneyandunrefinedsugar.Therefore,thesweeteners
useddonothaveademineralizingeffectonthebody.
Asitissobuilding,thisrecipeshouldbeavoidedbythosetryingtoreduceweightor
toclearheateffectsinthebody.
Ingredients
Roastedcashewnuts 1cups Oats 3cups Sunflowerseeds 80g Whitesesame 1cup Himalayanrocksalt 1tsp Honey cup Unrefinedbrownsugar 1cup
Method
1. Preheattheovento150C.2. Mixtogetheralltheingredients,exceptthehoney;mixwell.3. Thenaddhoneyandmixagain.4. Spreadtheentiremixinabakingtray.5. Youwillhavetokeepremovingandturningthemixtopreventburning.6. Cookuntilgoldenbrown.7. Keepinarefrigerator.
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OAT PORRIDGEWarmingandCalmstheHeart
NutritionalQualities
Porridge
is
the
Western
worlds
answer
to
Asias rice soup. It is a whole grain, cooked
for a long time to make it digestible. It
provides longlasting energy to keep the
bodygoingallmorningandtobalanceblood
sugars. Thus, porridge strengthens the
SpleenPancreas. Oats have a warming
thermal nature, and thus suit colder
climates. Oats also have a soothing and
calming nature, and thus they work to calm
the HeartMind. They can help to bring
stabilitytotheunstablepersonality.Thehigh
silicon content helps to nourish the bones
andconnectivetissues.
This recipe contains no sweeteners, but is mildly salty. This is the traditional way
thatporridge iseaten inmanyEuropeancultures. Inthemodernworld,weareso
usedtoeverythingtastingverysweet. Thereforeyoumayaddanaturalsweetener
such as honey. However, we recommend occasionally trying it salty rather than
sweet,toreeducateyourtastebuds.
Ingredients
Wholerolledoats 1cup Water 2cups Himalayanrocksalt tsp
Makes2bowls.
Method
1. Soaktheoatsovernightin1cupofwatertoincreasethedigestibility.2. Inthemorning,puttheoats(plusthewatertheyhavesoakedin)onthe
heatandbringtoaboil,addingtheothercupofwater.
3. Simmeronalowflame,stirringuntilitreachesthedesiredconsistency.4. Servehot.
T IP:Trythisrecipetoppedwiththefruitcompote.
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TAO GOATSMILK YOGHURTCoolingandProbiotic
NutritionalQualities
Goatsdairy
is
known
to
be
easier
to
digest
than
cows
dairy.
This
is
because
the
molecularsize issmallerandthusclosertothatofhumanmilk.Goatsarealsonot
normally given the level of antibiotics and hormones that commercial cows are
given,thusmakingapurermilk.Makingyourownyoghurtensuresthat ithas live
probioticsinit,whichhelpwithdigestionanddigestiveimmunity.
Ingredients Goatsmilk VitaFermentyoghurt(yoghurtstarter)
Method
1. Bringgoatsmilkclosetoboilingpoint,8595degrees.2. Letthemilkcooldownto4245degrees.Mixin1pouchof
VitaFermentyoghurtbacteriauntilthefermentisdissolved.
Pourintoasterilizedcontainer.
3. Closelidandplaceculturedmilkintoa4245degreewarmplacefor68hours.4. Duringthistimedontmoveorshakethefermentedgoatmilk.5. Afterfermentationperiodplaceyoghurtinrefrigeratorfor12hours.
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BROWN RICE SOUP
( K A O T O M T A N Y A P E U T )
NourishesDigestiveFire&BalancesBloodSugar
NutritionalQualities
WholegrainsandseedsaredeeplynourishingfortheEarthelementstheSpleen
Pancreas and Stomach. They are centering foods, favoured by monks and
meditatorsfor
their
ability
to
bring
consciousness
towards
the
centre
(tantien).
This
soupnourishesthedigestivefire,improvingonesdigestion.Italsohelpstobalance
bloodsugarlevels,asitprovidesacomplexcarbohydrate.Itcanthushelpeliminate
sugarcravingsthatmayariselaterintheday.
Cooked intoasoup inthisway,improvesthedigestibilityofgrains.This isanideal
soup for anytime, but especially at breakfast when the Earth element is active. In
themodernworldwetendtoeattoomuchsweetfoodforbreakfast,andthisisan
idealalternative.
Ingredients
Cookedbrownrice 1cups Vegetablestock 1litre Sunflowerseeds 1tbsp Pumpkinseeds 1tbsp Roastedwhitesesame 1tbsp Mincedspringonion 1tbsp Mincedcoriander 1tbsp Celery(finelychopped) 1tbsp Boiledsweetcornkernels cup Friedgarlic 1tbsp Soyasauce/tamari 4tbsp
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Method
1. Heatthevegetablestockuntilitcomestoaboil.2. Addthecookedbrownrice,reducetheheatandcookforabout1520minutes.3. Addthesunflowerseeds,pumpkinseeds,sweetcornkernels,andwhitesesameandstirinwell.4. Seasonaccordingtotastewiththesoyasauce.5. Lastly,addthecelery,springonion,corianderandgarlictothesoupandturnofftheheatcompletely.
T IP Ifyoudonothavemuchtimeinthemorningtoprepare,makethisintheevening
andstoreinthefridgeovernight.
TAO GARDENBREAKFAST
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BROTHSA broth is the foundation of good cooking, and the secret behind the delicious
flavours found at Tao Garden. It is the most natural way to add flavour to food.
Makingbrothnaturallytakestime(thoughnotsomucheffort,onceitiscooking).In
ourmodernlifestyle,wehaveletgooftheartofbrothmakingandreplaceditwith
quickalternativessuchaspowderedbouillons,stockcubes,MSGandflavourings.
Yet, broth is a very important food as part of our nutrition. By cooking the
vegetables or meat for a very long time, the minerals are extracted and absorbed
into the fluid. This creates a natural rehydration fluid that can bring all of the
minerals we require to the body. Minerals have an alkalizing effect on the body.
Theyarealsodetoxifying,astheycombinewithtoxinsandhelptocarrythemoutof
thesystem.
InTaoistnutrition,wesaythatbrothnourishestheYinfluidsbecauseithelpsto
rehydratethebody.Thu,sitishelpfulforanyonewhoeasilyoverheats,suffersfrom
stress,palpitations, insomniaordryness/thirst.Itcanalsobeusedtobalanceadiet
in which demineralization has occurred. For example, drinking coffee, smoking
cigarettesordrinkingalcoholallhavestrongdemineralizingeffects.
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