In my last blog post, I talked about the “breakfast dilemma” of the traditional Western breakfast, based on the Book of Jook – A Healthy Alternative to the Typical Western Breakfast by Bob Flaws. In this post, I’d like to share a few of Flaw’s alternatives for a healthier start into the day, as well as a proven TCM congee recipe.
One healthy approach to breakfast is the Qing Dan Diet. Qing means clear or pure, and Dan means bland. While “bland” may not sound very exciting, it’s often what our bodies need.
The Qing Dan diet is made up mostly of grains, beans, vegetables and fruit. It is low in animal protein, sugars, fats and oils. Grains, beans, vegetables, and fruits are relatively qing (pure) compared to animal proteins, fats and oils – which are more turbid in nature. The bland (dan) component of the diet means that it is low in spice, peppery and fermented foods, salt, and alcohol. When consumed in excess, these foods tend to generate Damp-Heat in the body.
An example of the Qing Dan diet as a healthy alternative to a typical Western breakfast is congee. Congee is Chinese medicinal porridge, and is both qing and dan in nature. Generally, congee is cooked with 1 part rice to 5-8 parts water, with the result being a thin gruel, soup, or porridge. It’s important to simmer the ingredients for 2-4 hours after an initial boil, so making it in the crock pot overnight is ideal!
Here are two basic congee recipes, that will help you start your day in a healthy way:
Basic Congee
serves 6
- 1 cup long grain white rice
- 8 cups water or stock (chicken or fish)
- Salt to taste
In a heavy pot, bring the rice, liquid and salt to a boil, then turn it down to a simmer. Cover loosely with a lid. Cook gently, stirring occasionally, until the rice is thoroughly cooked and the porridge has become thick and creamy, about 1 1/2 hours. Serve up hot with condiments of your choice, or plain – just as it is – for a comforting, simple meal.
Blood nourishing and warming congee
- 1 cup long grain white rice
- 8 cups water
- 4 Chinese dates
- 3 tbs goji berries
- 1 inch of ginger, diced
- Cinnamon to taste
In a heavy pot, bring all ingredients to a boil, then turn it down to a simmer. Cover loosely with a lid. Cook gently, stirring occasionally, until the rice is thoroughly cooked and the porridge has become thick and creamy, about 1 1/2 hours. Serve hot with condiments of your choice, or plain – just as it is – for a comforting, simple meal.
Congees can also address specific health concerns, by adding TCM herbs to the ingredients. Contact me to book a TCM herbal consult, or connect with me on Facebook to join the conversation there!