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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    13

    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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