yummy crunchy beans

a bunch of bean sprouts or string beans

vinegar
soy sauce
sesame oil
minced garlic
green onion
(sugar optional)

Steam the veggies in boiling water; pull them out fast! (As soon as they're soft)
Mix in spices.

(Optional: cool the veggies in fridge for a cold blend).

Tea Eggs

Eggs!
Salt
Anise
Black Soy Sauce

Boil a pot of water with the eggs in it. (The water level should be double the height of the eggs.)
After about 10 minutes, put reduce fire to low.
Add the spices and continue on low for 5 more minutes.
Cool eggs and crack the shells with a metal spoon.
Leave them submerged overnight in the fridge.
The next day, heat them again till the water boils and turn the heat to low for 5 to 10 more minutes.

Ready to eat!

things to remember

i've been reading a lot of books on nutrition and how diet changes can heal illness and disease far more effectively than medicine alone. it makes total sense, so i've been trying to incorporate "healing foods" in particular into my diet.

i've read books on detoxing, sugar, balance of carbs-fats-protein, supplements, how to get the right amount of nutrients. there is a lot of minutiae, but it's actually really simple. here are some things i think are important.

don't worry about counting calories and tedious things like this. low-fat and reduced-fat are a marketing ploy. eat what you like, and just follow these guidelines:

FRESH FRESH FRESH.

+ go for food that is pure and unadulterated, doesn't have a food label that is longer than your to-do list (meaning: a lot of snack foods), and any sort of meal that comes pre-packed in a box, can, or jar. (ingredients like beans that come pre-packed in a box, can, or jar are ok -- i'm talking about full-on canned soups and microwave meals and things like that). eat a lot of fruits and vegetables, in season. buy organic when you can, know where your stuff comes from -- just avoid things like strawberries imported from chile in the middle of winter (you know they are not fresh!). frozen fruits and veggies are great, and usually have the same nutrients as unfrozen!

+ eat organic meat -- more lean red meat, fish, white meat than fatty meats. you really don't need a lot of protein to have enough energy throughout the day, but certain meats have things that are good for you that through other ingredients wouldn't be absorbed as well, like iron.

NUTRIENTS

+ if you need more protein for energy, eat brown rice, bean noodles, egg noodles, eggs themselves, beans themselves, tofu, etc etc.

+ omega-3's are supposed to be really great, and are the only thing within the last few years that dietitians and doctors are saying eat MORE OF! they can be found in fish, walnuts, flax-anything, extra-virgin olive oil, among other things.

+ keep sugar, dairy, caffeine, butter, and alcohol to a reasonable amount. (i don't consume those things except sugar, of course)! they tend to do more harm than good over time, but damn, it's tasty.

+ fats are okay, as long as it's mostly your cooking oil, which is probably extra virgin olive oil most of the time (and not butter)!

FLAVOR

+ cut down the salt (don't cut it out because you need it). spices, garlic, ginger, lemon, fresh herbs, onions all can make for intense flavor without any added salt.

WATER

+ it's really important to drink half your weight in ounces of water (ie 160 lbs, drink 80 ounces of water) everyday. more if you sweat, of course. this is a daunting task for some of us who are really not used to sipping all through the day, but it makes you feel amazing. try it!

TIMING

+ eat sugary things separately from meats and staples. for example, don't eat an apple while or really soon before or after eating a dinner. this has to do with blood sugar and digestion, and will help your tummy, especially if you feel tired after eating or have upset stomach often.

+ take fresh snacks with you wherever you go, so when you have the urge to nibble, you'll have something handy. just don't ruin your appetite if you're close to mealtime. your body will love you!!!

chicken broth

whole chicken
ginger strips
one big sweet date

just make sure to boil the chicken first, pour out the water and then add fresh water

you can pull off some meat (like breast) to eat later before reboiling, as the meat will devolve into the broth

reboil, add a lot of ginger and a date, and simmer for about 3 hours

culinary vegetables & mushrooms

LEAFY & FLOWERY:
bok choy
chinese (napa) cabbage
chinese broccoli
broccoli
asparagus
cauliflower
spinach
lettuces
kale
celery
corn
sweet peppers
cucumber

BULBS & ROOTS:
carrots
turnips
japanese radish / daikon
wintermelon
lotus root
bamboo
burdock
yam/sweet potato
potato

BEANS in PODS:
green sweet peas
snow peas
snap/string beans

SEAWEED:
(in progress)

MUSHROOMS:
enoki
oyster
button

sauces & oils & other cooking liquids

extra virgin olive oil
low sodium soy sauce
sesame oil
hot sesame oil
fish sauce
ma la sauce
rice vinegar
rice wine

fresh spices

ginger
garlic
cilantro
green onion
sweet basil
oregano
rosemary
thyme

jalapeno peppers
chili peppers

fresh lemon or lime
lemon or lime juice

fruit bowl

YEAR-ROUND
apples
bananas
oranges and tangerines
lemons and limes

SPRING -> SUMMER -> FALL
cherries
strawberries
apricot
kiwi
plums, peaches, nectarines
blackberries, raspberries
pears
watermelon
grapes
grapefruit

pantry : staples

regulars to replenish often

onions
green onions
garlic/shallots
ginger
yams/sweet potatoes
tomatoes
eggs

white rice
udon noodles
shanghai noodles
pastas

pantry : spices

sea salt
black peppercorns
szechuan peppercorns
red pepper flakes
pimenton (d.o. label)
cumin seeds
coriander
fennel seeds
turmeric
star anise
clove
5-spice powder
bay leaf

tapioca starch

tools to buy

tongs
cutting board
serving tray
peeler
can opener
assorted mixing bowls
wooden mixing spoons
cleaver
xyam scrubber
measuring cups
colander
seive

x knife sharpener
x chef knives
x ladle
x sieve spoon

x salad spinner
x slow cooker
x rice cooker
x microwave
x toaster oven

x stock pot
x sauce pan
x general use pan

mom's sour and hot soup

cut chicken or pork meat into small trips (shar)
add a bit of starch (2-3 tbsp)

starting with a chicken broth, add these to the boil:

cubed 1/3 pack of tofu
chopped wood ears
minced ginger and scallion
julienned carrot for color

then, add:

1 tbsp soy sauce
2.5 tbsp vinegar
1 tbsp sugar

to taste

mushrooms (enoki)
bean sprouts

then, add:

meat
egg

stir

you're ready! add pepper and scallion to taste.

pork chop and lotus soup

pork chop or rib
3-4 pieces dried scallop
ham for flavor (optional)
ginger
daikon radish OR wintermelon
lotus root

leach meat
boil then simmer for 45 minutes or longer

refrigerate and reheat for 2-3 meals!

oxtail tomato stew

oxtail
cabbage
potato
tomato paste/fresh tomato
onion
ginger

leach meat (boil and discard water)
add all ingredients and new water
boil then simmer for one to two hours or longer

salt and pepper to taste

roast chicken marinade

sweet soy sauce
lemon juice
jerk sauce marinade
tiny dip of oyster sauce

korean chili spice powder
5-spice powder
brown sugar

fresh thyme stalks
fresh basil strips
fresh ginger strips
garlic minced