Oven Baked Potato

1. Preheat oven to 425F
2. Clean potatoes and dry them.
3. Coat in olive oil.
4. Season with kosher salt and pepper
5. Cook for 40-50 minutes on oven grates. Rotate every 20 mins. 

Black Beans

 Ingredients

• 1 can black beans

• 1/4-1/2 Onion

• Jalapeno or cayenne or chili powder

• 1.5 Tsp Garlic Powder

• .75 tsp Cumin

• .75 tsp Chili Powder

• 1 tsp stock concentrate or salt

Directions:

1) Heat a drizzle of oil in a medium pot over medium-high heat. Add 1/2 a jalapeño, 1/4 to 1/2 of an onion, and a pinch of salt. Cook until veggies are browned and softened, 1-2 minutes.

2) Add beans and their liquid, stock concentrate, Southwest Spice Blend, salt (we used ½ tsp; 1 tsp for 4 servings), and pepper. Bring to a simmer and cook until liquid has reduced, 5-7 minutes. Remove from heat.

Breakfast Ideas

• Congee with Kimchi
• Oatmeal with Hard Boiled Egg and Sausage
• Soup and Hard Boiled Egg and Sausage
• Wrap with egg & sausage and black bean sauce & Hot Sauce

Congee

• 1 cup uncooked jasmine rice
• 2 cloves garlic
• 1-2 inches fresh ginger
• 3 shittake mushrooms
• 1.5 lb.boneless skinless chicken thighs
• 7 cups water
• 1/2 Tbsp salt (or to taste)

• Green onions for on top
• Hard Boiled Egg
• Mushrooms
• Cooked greens- Asian greens or kale or spinach 
• kimchi 

 

Tcm pumpkin lentil veg soup

 

Vegetarian Warming TCM Soup (Yang & Spleen Tonic)

Ingredients (serves 2–3):

• 1 small piece fresh ginger (3–4 slices) – warms stomach & Yang

• 1–2 pieces dried red dates – nourish blood & mild warmth

• 1–2 pieces dried goji berries – nourish blood & yin

• ½ cup dried shiitake mushrooms – tonifies Qi & adds umami- used fresh

• ½ cup pumpkin or squash – sweet, slightly warming, strengthens spleen

• 1 small carrot – sweet, supports spleen & digestion

• Add greens, kale or spinach

• ½ cup cooked lentils or mung beans – Qi and blood support (mung beans are cooling, use sparingly)Tara used 1/4 cup dried red lentils

• 4–5 cups water or vegetable broth

• 1 tsp sesame oil (optional) – warming, adds richness

• Salt, to taste

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Instructions:

1. Prep dried ingredients: Soak shiitake mushrooms 20–30 minutes if dried, then slice.

2. Simmer base: In a pot, add water/broth, ginger, red dates, mushrooms, pumpkin, and carrot. Bring to a boil, then reduce to a gentle simmer.

3. Simmer: Cook for 30–40 minutes until vegetables are tender.

4. Add beans & goji berries: Add pre-cooked lentils or a small amount of mung beans, and goji berries in the last 5–10 minutes.

5. Season & finish: Add salt and sesame oil. Serve warm.

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TCM Notes:

• Ginger + sesame oil: Main warming components.

• Pumpkin, carrot, mushrooms: Support spleen Qi, slightly warming.

• Red dates & goji berries: Tonify blood and mild warmth.

• Mung beans: Cooling if used too much; here, used sparingly to balance nutrition.

💡 Optional warming additions for extra Yang:

• Chinese yam (shan yao) – neutral/warm, strengthens spleen & stomach

• Astragalus root (huang qi) – boosts Qi, mild warmth

• Small pinch of cinnamon or dried tangerine peel – gently warms digestive system

Slow Cooker Beef Stew

 

🥣 Slow Cooker Beef Stew (No Searing)

Servings: 6
Prep time: 15 minutes
Cook time: 8 hours (low) or 4 hours (high)

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Ingredients

• 2 lbs (900 g) beef stew meat, cut into 1-inch cubes, chuck roast

• 6 large carrots, peeled and cut into chunks

• 4 medium potatoes, peeled and cubed

• 3 celery stalks, sliced

• 1 medium onion, chopped

• 3 cloves garlic, minced

• 2 cups beef broth- or one 14.5oz can (low sodium preferred)

• 2 tbsp tomato paste (in the Freezer, already portioned 1tbsp)

• 2 tbsp balsamic vinegar (in cabinet under electric kettle)

• 1 tbsp Worcestershire sauce (in Fridge)

• 1 tsp salt (adjust to taste)

• 1/2 tsp smoked paprika

• 1 tsp onion powder

• 1 tsp garlic powder

• ½ tsp black pepper

• 1 tsp dried thyme (or 2 tsp fresh)

• 2 bay leaves

• 2 tbsp cornstarch + 2 tbsp water (optional, for thickening)

• 1 cup frozen peas (optional, added at the end)

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Instructions

1. Layer the ingredients:
   Add beef, carrots, potatoes, celery, onion, and garlic to the slow cooker.

2. Mix the broth and seasonings:
   In a bowl, whisk together beef broth, tomato paste, Worcestershire sauce, salt, pepper, thyme, and rosemary. Pour over the beef and vegetables.

3. Add bay leaves on top.

4. Cook:

   • On LOW for 8–9 hours, or

   • On HIGH for 4–5 hours,
     until the beef is tender and vegetables are soft.

5. Thicken the stew (optional):
   In the last 30 minutes, stir in a slurry made from cornstarch and water if you’d like a thicker stew.

6. Add peas (optional):
   Stir in frozen peas during the last 10–15 minutes of cooking.

7. Remove bay leaves, taste, and adjust seasoning before serving.

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Tips

• Use chuck roast for the best texture and flavor.

• You can add a splash of red wine or balsamic vinegar for extra depth.

• If you prefer a more rustic stew, don’t peel the potatoes or carrots

Goji berry oatmeal

• 2 cup oat milk
• 1/2cup water
• 12 pitted red dates , chopped
• 1heaping tablespoon goji berries 
• 1 heaping tablespoon of other dried fruit 
• 1 cup oats 
• Cinnamon, a dash
• Ginger
• Clove

Boil then simmer for ten mins

Add 1 tbsp apple butter

 1 cup steel cut oats

2 Cups Milk

.5 Cups waters

5mins instant pot

30mins natural release on warm