Vermont Acupuncture

Category: Healthful Eating

  • Coconut Curry with Chicken Tofu and Vegetables

    Through the years many people have asked me for this recipe. I like to spruce up the basic curry with lots of veggies to make it super delicious, but keeping it simple works well. Curry is very flexible, so see what’s in your fridge and use any protein and veggies that you have available. If you have a can of coconut milk, curry paste, chicken or tofu and a few vegetables you’ve got enough to make a curry.

    Foundational Ingredients:

    • 1 can full fat unsweetened coconut milk
    • 2-3 Tablespoon curry paste (red or panang)
    • 1 onion, chopped
    • Chicken and/or tofu – about a pound – chopped into 1 inch cubes
    • 1 teaspoon salt

    Optional ingredients:

    • 1 red pepper, chopped
    • 1 carrot, sliced thinly on the diagonal
    • 1-2 cups mushrooms – white, shiitake or any variety, sliced or quartered
    • 2 cloves garlic, minced
    • 1-2 Tablespoon lemongrass, minced
    • 1 kaffir lime leaf, julienned
    • 1 Tablespoon curry powder
    • 1 Tablespoon coconut or palm sugar
    • 1-2 cups green beans or broccoli, pre-steamed
    • 1-2 cups kale, cabbage or spinach, chopped
    • 1 teaspoon fish sauce
    • 1-2 cups of broth

    Optional Garnishes:

    • Lime
    • Thai basil
    • Cilantro
    • Toasted peanuts or other nuts, chopped
    1. Start steaming any veggies that need it and get some rice going.
    2. Heat 2 Tablespoon of the thick cream from the top of the canned coconut milk and/or 2 Tablespoon coconut oil and curry paste.
    3. Sauté onions in coconut cream until translucent, then add pepper, carrots, mushrooms, garlic, lemongrass, kaffir lime leaf. Mix and let cook a few minutes then add half a can of coconut milk.
    4. Spread chicken and/or tofu evenly over the top of the veg mix, sprinkle with curry powder if desired, sugar, and salt right on the chicken. Let cook for 5 or more minutes, then turn over.
    5. Add the rest the of coconut milk, the rest of the vegetables, fish sauce if using and/or salt to taste. Add water or broth if you want to make it soupier. Cook until the chicken is no longer pink and vegetables are cooked.
    6. Serve over rice or have as a soup. Garnish with lime, fresh herbs or nuts.

  • Black Sesame Seeds

    Black sesame seeds are a nutrient-dense super food with a variety of health benefits. They can promote bone health, hair and skin health, boost cardiovascular health, support digestion, balance hormones, enhance cognitive function, support liver and kidney function, and help balance blood sugar.

    They are a rich source of calcium, iron, magnesium, zinc, and vitamin E; the antioxidants sesamin and sesamol, which protect against oxidative stress and inflammation; healthy fats that help lower LDL and support heart health; fiber; and lignans, compounds that may help balance female hormones.

  • The Healing Power of Chicken Soup: A Remedy for Upper Respiratory Infections

    By Shawndra Meader, FNTP, MScN

    Chicken soup is known as a comfort food and traditional recipe the world over. While it’s difficult to narrow down the location of the roots of this ubiquitous medicine, it is widely believed that chicken soup as we know it today has its earliest origins in ancient China and Egypt.

    In ancient China, soup made from poultry and medicinal herbs was a common remedy for various ailments. Chicken, known for its nourishing properties, was often used as a base, and herbs were added to enhance specific health benefits. This practice influenced the development of many traditional Chinese medicine recipes that still exist today.

    The earliest recorded use of chicken soup as a remedy for colds and respiratory issues dates back to ancient Egypt. The famous Jewish philosopher and physician Maimonides, who lived in the 12th century, praised chicken soup as a remedy for colds and asthma. He likely drew inspiration from earlier Egyptian practices that involved consuming hot chicken broth to treat symptoms of respiratory illness.1

    Chicken soup also has deep roots in Middle Eastern cuisine, where it was commonly made with spices, vegetables, and grains like rice or barley. The Middle East has a long history of using food as medicine, and chicken soup was often regarded as a fortifying meal, particularly for the sick and elderly.

    Today, chicken soup recipes can be found in cultures worldwide, each with its own twist, influenced by local ingredients and culinary traditions. Whether it’s sopa de pollo in Latin America, sinigang na manok in the Philippines, or canja de galinha in Portugal, the common thread is its reputation as a healing, comforting dish.

    Why It’s Often Recommended for Colds and Respiratory Infections

    The ingredients of chicken soup—chicken, vegetables, herbs, and spices—all have health benefits on their own, and work synergistically when brought together in a dish like soup. In addition, soup is hydrating and comforting when we are not feeling well; warm liquids improve the flow of mucus and are soothing to irritated tissues. Steam from a hot bowl can help open nasal passages and ease sore throats.

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  • Okra and Onions sauteed with Spices and Tomato

    Masala Bhindi

    I cannot think of anything I would rather do with okra than make this. If I get eggplant from my CSA, look out! Kelly is making Indian food all weekend. I posted this receipt over 10 years ago and it’s still true.

    Get the spices measured out and ready, then

    Heat:

    2 T ghee or coconut oil

    Saute:

    1 large onion, finely chopped

    1 pound okra, trimmed & sliced length-wise on a slight diagonal

    After 5-8 minutes, add:

    2 T garlic, minced (more…)

  • Year of the Cat – Happy Chinese New Year 2023

    It’s been wild ride these past few years – punctuated by the powerful yang energy of the year of the Tiger 2022.

    We are now sliding into the mellow yin energy of the water Rabbit, or as they say in Vietnam, the Year of the Cat. Since I spent rabbitsome years in Vietnam, I got in tune with the Cat replacing the Rabbit or Hare, which is the animal all other Asian countries are celebrating.

    While the Rabbit has the qualities of gentleness and fluidity, I think of the agile, able Hare as more representative of this zodiac animal. Yet the Cat embodies those qualities plus a curiosity & otherworldliness that brings the cat to another plane.

    The Tiger energy is ushering in the magical and potentially miraculous Cat energy.

    This year is a great opportunity to tune in spiritually, pay attention to and trust your gut, meditate, sit and do nothing, take catnaps. Clarity & simplicity are themes.

    Listening is the main theme. This year is about tuning in to ourselves. Be self-assured like a cat. Be your true self. What makes your heart sing? What brings joy and meaning to your life? Only you know – tune in to find some hints.

    And the Year of the Cat is also about tuning in with each other; it’s about what we all have in common. Be like a rabbit! Be gentle and kind, enjoy your community, frolic!

    Listen to yourself.IMG_7041

    Listen to each other.

    Listen to nature.

    This year is for Catma – the antithesis of Dogma.

     

    Nutrition suggestions for the Year of the Cat

    Take time to have relaxing meals, sitting down without work. Enjoy your meal as a sort of casual meditation.

    Chew. Digestion starts in the mouth. Relax and chew your food well before swallowing.

    Eat real food. Read ingredients on food labels.

     

    Beware of the Dogma – it’s the year of Catma!

    Stay curious. Keep your mind open, your heart full and trust your instincts. Take rests.

    Year of the Cat is from 21 January 2023 to 10 February 2024, when the Year of the Dragon begins.

    Live your truth and let the DRAGONmagic begin.

     

    I feel lucky to be on the incredible path of East Asian medicine, natural healing and nutrition. I am grateful for the opportunity to learn and grow from each and every patient. Thank you for all of your support over the years.

    Wishing you and yours the best of luck, fertility and health in 2023.

     

  • Health in the Year of the Tiger

    Chinese New Year marks the end of winter and the beginning of spring. Winter is the season of the water element; fear is the emotion associated with the water element and winter.

    Manage fear and anxiety by connecting to the earth and bringing grounding qi into daily life. Flow beyond 5elemnt2-croppedfear. Get outside and walk amongst trees, breathing deeply, leaving the ear buds at home. In the five element cycle, earth controls water.

    Over activity, over use of stimulants, and lack of sleep depletes the kidney qi, which is associated with the water element. Move forward with gusto this yang tiger year, but also in a balanced way, including rest and sleep – and eating well. Rest and sleep are the best way to replenish the kidney qi. As we age, our kidney energy naturally declines. Take naps, ideally lying flat, to give the most energy back to your kidneys.

    Foods that support the water element are bone broth, soups and stews, beef, chicken, eggs, seafood, and root vegetables such as sweet potatoes, squash, shiitake mushrooms, berries and walnuts.

    Spring is associated with the wood element, the liver, and the emotion of anger and frustration.

    Avoid letting your energy stagnate this spring, or frustration can build and one may become irritable and argumentative. Bottling up anger can contribute to physical ailments that are due to qi stagnation such as body pain, headaches, digestive issues, or menstrual/menopausal irregularities.

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  • Rolling Bale Farm – Custom Lamb Cuts available

    Rolling Bale Farm is offering custom cuts of organic 100% grass fed lamb. We shared a whole lamb with a friend last year and it was delicious.

    They will be selling out, so get your order in now. Delivery is expected October – November. See the available cuts and price list. They will customize your cuts to your preference.

    Local lamb is clean food, deeply nutritious and it is the warmest meat, which is great for Vermont winters. Support our local Vermont farmers and nourish yourself with the healthiest meat available. Save the bones in your freezer and make bone broth!

    email Hilary at wolfehammond@gmail.com for fall delivery in 2022 and future years as well.

  • Eating Well in the Year of the Ox

    ZxxxJFXdQ6qD4HtziZBcdA_thumb_c1f3The Ox is an Earth animal according to the 5-element cycle of Chinese medicine. The Earth element relates to the Spleen/Stomach and digestion and assimilation of nutrients. In this cycle Earth generates Metal, which relates to the Lung and breathing. Focus on taking care of yourself by eating well and including breathing exercises or relaxed deep breathing in your daily routine.

    Worry and rumination negatively affects the Spleen/Stomach and digestion – don’t get stuck thinking about something endlessly. Put it out of your mind unless you can make a decision – then decide and move forward. This is not always easy to do, but practice and it will get easier. It helps if you are taking care of your Spleen/Stomach energy by eating hearty, warming, nutrition dense foods and avoiding sugar. The relationship between worry and digestion is clear in Chinese medicine; both are related to the Earth element, Spleen/Stomach and damp accumulation.

    How to Eat Well in the Year of the Ox

    Eat warm cooked foods, whole foods, don’t over eat, limit raw, cold and damp foods. Avoid sugar and limit dairy as they contribute to dampness. Too much grain can also lead to damp accumulation. Eat warm hearty meals with plenty of protein, especially bone broth, soups and stews.

    Meat and seafood: Lamb, grass-fed beef, liver, chicken (especially dark meat or breast with the skin), turkey, salmon, trout, sardines, herring, tuna

    Root vegetables: Sweet potato, carrots, parsnips, rutabaga

    Shiitake mushrooms, green beans, swish chard, cabbage, kale, winter squash

    Pungent vegetables: Garlic, leek, onion, shallots

    Warming spices: Cinnamon, ginger, nutmeg, cardamom, coriander, clove fennel, anise, star anise, rosemary, thyme, sage, basil

    Fruit: Figs, raspberries, blueberries, pomegranate, cherries, dates, raisins, pear

    Nuts: Walnuts, pistachio

    Butter, ghee, walnut oil

    Oats, rice congee

     

    Chew! Digestion starts in the mouth, so give you digestion a break by chewing well, ideally 30 times.

    Eat warm foods. The process of digestion involves breaking food down into a warm soup in the Stomach, then the Spleen can do its job of extracting nutrients. This is one of the reasons that soup and stew is recommended as the most Spleen/Stomach-supportive meals. In Chinese medicine we advise against chilling the Spleen/Stomach. If you only like iced beverages and cold foods, you may have an excess heat pattern.

    It is still winter, so eating well for the Water Element and Kidney energy is still relevant. Bone broth is key here.

    If you want to want to maximize your nutrition and/or reset your eating habits, try a Nourishing Winter Cleanse.

  • Nourishing Winter Cleanse

    Any time of year can be a great time do a Nourishing Winter Cleanse to nourish your gut, immune system, blood stream and whole body while eating only the cleanest fresh vegetables, fruits, nuts, meats, fish and bone broth. These healthful eating tips can be useful even if you are not up for a full cleanse.

    By eating deeply nourishing foods, and not eating foods that cause inflammation and toxic build-up, we can nourish our muscular-skeletal, gastro-intestinal and blood systems, reduce systemic inflammation and bolster our immune system. The immune system starts in the gut. A healthy gut lining means fewer toxins are getting through your gut lining into your blood stream where they can wreak havoc in your joints, arteries, brain, everything!

    A healthy gut can process the food you eat efficiently, assimilating the nutrients our body needs and transforming them into the Qi and blood which is the basis for our defensive Qi, aka immune system.

    The Spleen is one of the main organs of digestion according to Chinese medicine, and is responsible for transformation and transportation of food. The Spleen likes warmth. Too much raw and cold food is too cooling for the Spleen, especially up here in Vermont in the winter! The Nourishing Winter Cleanse is exactly the opposite of a raw food cleanse. So, a cleanse doesn’t necessarily mean juice fast or raw food diet. (more…)

  • Phu Cuoc Fish Sauce – the Good Stuff

    225B384F5498D41C2BThe best fish sauce comes from Phu Cuoc Island, in the Gulf of Thailand on the west side of the very southern part of Vietnam. It is closer to Cambodia than it is to Vietnam and indeed it once was part of Cambodia before the French decided in the 1950’s to make it part of Vietnam. The the US imposed a trade embargo for 20 years after the communist take over and Vietnam could not export to the US or Europe. Then there were issues with getting the certificate to ensure proper sanitary conditions. During this time, Thai fish sauce producers supplied most of the fish sauce to the west.

    IMG_0535If you look in the fish sauce isle of any Asian market, you will find lots of bottles of fish sauce with PHU CUOC prominently on the label, but when you look at the fine print you will see product of Thailand. Look at the ingredients – does it have MSG? If so, NOT the good stuff.

    Back when I used to go to Phu Cuoc, we had to scheme way to get the fish sauce on the plane (it was prohibited) back to the mainland of Vietnam. We finally found a place to buy the good stuff in Ho Chi Minh City, but we still had to smuggle it in our luggage for international flights.

    Now you can buy the good stuff in Burlington, Vermont at the Thai Phat Asian Market or City Market.

    Fish sauce is fermented and is beneficial to gut bacteria, and it contains some protein, vitamins and minerals. It also contains enzymes that reduce inflammation and boost the immune system, and other enzymes that act like ACE inhibitors to lower blood pressure. There are also amino acids present that are helpful for diabetes because they stimulate insulin production. So feel good about having a little fish sauce any time you want a little salty flavor.

    A little goes a long way, so don’t over do it with fish sauce, but a small amount regularly is like taking an nutritional supplement! Add no more than 1 teaspoon at a time and check that it isn’t getting too salty.

    See how to make fish sauce dipping sauce, check out the Nuoc Mam blog post. It is super easy!

     

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