TAOGARDENCUISINE

The food at Tao Garden is wellknown for its taste, as well as for its healthgiving effects. In this book we will share some of the secrets from the kitchen, as well as introducingtheFiveElementnutritiontheoryuponwhichitisbased. Traditional Thai medicine has 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, because here taste and health meet together. This is important because we cannot be fully healthy unless we are also happy. In Tao Garden, we have taken thetimetocreaterecipesthatsupporthealthinadeliciousway. ThisrecipebookenablesyoutotakehomeatasteofTaoGarden,andbringhealthy eatingintoyourlifestyle.

Enjoy!

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FIVEELEMENTNUTRITION
Y INAND Y ANG
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 ExcessYang Coldinthebody,excessivesleep,waterretention. Heatinthebody,ruddycomplexion,loudvoice,rigidtight body,yellowtonguecoating. Heatinthebody,feelingstressedout,restlesssleep,tendency tounderweight,strippedtonguecoating. Coldinthebody,fatigue,lowwillpower,lowsexdrive, tendencytooverweight. When either Yin or Yang is out of balance, the other is affected. We can see this in 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, we each have tendencies towards particular excesses or deficiencies. It is valuable to assess if any of these exist, so that we can treat them accordingly with diet. There are some basic guidelines that we can follow to restore balance through the foodsthatweeat: ExcessYin ExcessYang DeficientYin DeficientYang Avoidingcoldfoods. Cleansingoreatingverylightfood Addcalmingandmoisturizingfoods Addwarmingfoods.

DeficientYin

DeficientYang

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T HE F IVE E LEMENTS
In addition to balancing out Yin and Yang, we can look in more detail at the bodys 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 associatedwiththatorgan,andnotsimplytotheanatomicalorgan.

C OSMIC C YCLE OF THE F IVE E LEMENTS

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 Earth Metal Water Wood Fire Organs SpleenPancreas Stomach Lungs LargeIntestine Kidneys Bladder Liver Gallbladder HeartMind SmallIntestine MainFunctions Digestiveabilty;absorbingchifromfood Absorbingchifromair;removingdigestivewaste Cleansingandnourishingfluids;removingwaste fluids Detoxification;breakdownoffats;movementofchi aroundthebody Generatingheat;raising energy Climate Imbalances Dampness Dryness Cold Wind(chi movement) 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 climatealsoaffectsthecorrespondingorgans,soatcertaintimesoftheyearwecan eat to be in harmony with the seasons. In the summer, we have a lot of heat outside,soweneedtoeatmorecoolingfoodsandlesswarmingones. Eachelementhasadifferentroletoplayinourhealth,digestionanddiet.

E ARTH
This is the centre of the Cosmic Cycle of the Five Elements because it is not linked just to one specific season, but rather to seasonal changes. In Oriental nutrition it is the centre of our focus, as this element represents our digestive ability. The organs associated are SpleenPancreas and Stomach. The Stomach is likened to 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 imbalances affect appetite either increasing or decreasing it. When Earth is weak, we may find that sugar cravings, weight problems, dampness (mucus) and food intolerances result. In nutrition, this element is very important, because it controls the digestive process. Thus, we frequently seek foods that nourish the Spleen Pancreas.

M ETAL
This is linked to Autumn, a season in which we let go of what we no longer need. The Metal organs are Lungs and Large Intestine the organs that allow us to exhale andexcrete. When out of balance, Metal may result either in dryness or lack of dryness. Lungs and Large Intestine need to be lubricated to work efficiently. When out of balance 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.

W ATER
WateristheelementofWinter,thedarkestandmostinwardseason.Itisassociated with Kidneys, Bladder and also with the Sexual Organs. Kidneys and Bladder 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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W OOD
This is the element of Spring; of beginnings, mornings and motivation. It is associated with Liver and Gallbladder. These organs assist in the breakdown of fats withinourdigestion.TheWoodelementcontrolsthesmoothflowofchiaroundthe body. The Liver is also a major organ of detoxification, dealing with any chemicals and poisons within our food. Therefore, it works much harder when we do not eat organicandnaturalfoods. Whenthissystemisoutofbalancewemayseerigidityinthebody,stagnationofchi or blood, and circulation problems such as cold extremities. There may be difficulty breaking down fats, and a distended belly after eating. An increase in allergies and intolerancestotoxinsmayalsomanifest.

F IRE
FireislinkedtoSummer;toheatandexpansiveness.Theorgansassociatedwiththis element are the HeartMind and Small Intestine. The HeartMind is concerned with our happiness and mental clarity. The Small Intestine is involved in digestion and alsotheemotionsofthebelly. Imbalances of this element may result in excessive heat in the body. The Mind may 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. Each element 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.

T HE F IVE E LEMENT C REATION C YCLE

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 THEFIVEELEMENTSANDFOOD
BalancingtheFiveElementscanbecomeextremelycomplex.However,thereisalot youcandowithcarefulchoiceoffoodtorebalanceyourownorgansandhealth. Firstly, we look at the different internal and external climates and foods to help them: Condition TooWindy Symptoms Movingpains,wind, spasms,dizziness SpringSeason Feelinghot,flushed skin SummerSeason Dryskin,thirst, constipation AutumnSeason Feelingcolderthan peoplearoundyou WinterSeason Havingtoomuch mucusorphlegm RainySeason/Seasonal changes Foods Oatsandpinenuts.Also, chamomiletea,ginger andfennel. Freshgreensandsaladsbringaspringcleanse. Rawfoods,fruit,coolingherbssuchasmint. Lighteating. Soyaproducts,nuts,seeds,dairy.Mucilaginous foodssuchaspsyllium,malvanutsand flaxseedtea. Soups,casseroles,warmingspices,ginger. Warmthbuildingfoods. Avoiddairy.Avoidcoldfoods. Mungbeans,adukibeans,garlicandpumpkin reducedamp.

TooHot

TooDry

TooCold

TooDamp

DifferentflavoursareusedinOrientalnutritiontobalanceeachelement.Different flavourshavedifferentenergeticeffects: Sweet:thisisactuallythecentralflavourofthediet.Thus,thebasisofour dietisfullsweetfoodssuchaswholegrains,beansandrootvegetables. Theemptysweetflavourofsugars,honeyandfruitshouldbeusedmore cautiously. Pungent:thisflavourhelpsexpelfluidsandpathogensfromthebody. Thus,itisaflavourweusewhenwearegettingacoldorflu,andalsoto clearmucusandheat.Warmingpungentsareginger,cayenneandpepper. Coolingpungentsincludepeppermintandradish. Salty:thesaltyflavourisgrounding.Itcanbeusedwhenonefeelshighor scattered,suchasoverexcitedorhavingdifficultyconcentrating.Salty foodsincludeseasalt,misoandseaweed. Sour:sourdrawsenergyinwardsandsocanbeusedwhereverthereis abnormalfluidleakageorprolapsedorgans.Sourfoodincludeslemons, limesandpickles. Bitter:thisisthemostcoolingflavourandisexcellentwhenthereisbody heatorfever.Manyherbsusedforfeversareextremelybitterindeed. Bitterfoodsincludeendivelettuce,alfalfa,bittermelonandrye.

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FINDINGALTERNATIVES
V EGETARIANISM
If 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 and just omit or exchange them if theyarenotvegetarian. Food MeatorFish FishSauce ShrimpPaste ChickenStock Alternative Tofu,Seitan,Tempeh,Beans SoyaSauce MisoPaste VegetableStock

O RIENTAL I NGREDIENTS
Some of the ingredients in these recipes come from Thailand and are not easily availableinallpartsoftheworld.TherearemanyAsiansupermarketsnowinmajor citiesoutsideofAsia,sohavealookandseewhatisavailable. Oftenthedriedversionmaybeavailableinplaceofthefreshone,forexampledried galangal. Just soak in boiling water before you use. Remember if you use a dried food, that you need a lot less than the fresh food. For example, 1 teaspoon of fresh turmeric can be exchanged for half a teaspoon of dried turmeric powder. Alternatively, you may find a paste, such as lemongrass paste or tamarind paste. If youcannotfindaningredientinanyform,justexchangeitforsomethinglocal. Food Galangal PandanLeaf KaffirLimeLeaf PalmSugar GreenPapaya TaroRoot HolyBasil Peanuts Alternative Ginger VanillaPod LemonRind OrganicMapleSyrup RawCarrot Parsnip,Swede,Rutabaga Basil 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: this is used a lot in hot countries such as Thailand and Sri Lanka. It is such an extremehotfoodthatitcreatestheoppositeandthebodybeginstocool(itinduces sweating and opens the pores). In cooler climates you may choose to use less chilies,oromitthemcompletely. Oil:IntheEastweseethatdeficiencyiscommon(lowbodyweight);whereasinthe West we now have predominance of excess (excess body weight). Thus the amount of oil commonly seen in Asian cooking should be reduced for many Westerners. At TaoGardenweuselessthanusuallyisusedinThailand. Always use your instinct in your cooking, and be prepared to add a touch of creativity.

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BREAKFAST
BreakfastintheWesternworldhascommonlybecometheunhealthiestmealofthe day!Manypeopleeatexcessiveamountsofsugaryfoodssuchassweetenedcereals and sweetened jams. Breads are commonly made with refined flours, additives and yeast. Excessive amounts of dairy products are consumed such as milk, eggs and cheese.Anotheralternativeisthefryup:heavymeatscookedinoil. AtTaoGardenwestriveto makebreakfastthebeststarttotheday.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.

B REAKFAST B AD H ABITS
Minimizehiddensugars:checkyourcereal,breadandspreadingredient lists. Minimizeothersugars:ifyourbloodsugarlevelstendtocrash,watchout nottoeattoomuchfruitandfruitjuiceforbreakfast. Minimizeheavyoils:cookedfoodscanbecookedinbrothorgrilledrather thanfriedinalotofoil. Ifyoueatbread,chooseanunrefinedvariety,preferablywithoutyeast.

B REAKFAST G UIDELINES
Ifyourdigestionisweak,choosewarmfoodsforbreakfast. Ifyouarecleansing,choosefruit. Useonlysugarfreejamsandspreads. Makeorbuybreadswithwholegrainflours. Goatsdairyiseasiertodigestthancowsdairy.Ifyouchoosecowdairy, optfororganicvarieties.

Manypeopleoptforconveniencebreakfastfoodsbecausetheyareshortoftimein themornings.Itisagoodideathereforetocreatefoodinadvanceorthenight before,soastoavoidthetemptationofrefinedfoods.

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F RESH L OCAL F RUIT

CoolingandCleansing Mostfruitiscoolingandisbesttoleratedinmildtowarmclimates.Eatingexcessive amounts of 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 Wood elements the Liver and Gallbladder. The Liver and Gallbladder can become stagnant, creating a feeling of stuckness. The body may feel tight and rigid and emotionsfeelblocked.Freshfruitisexcellenttoclearthiseffect. Fruits and their juices are contraindicated where there is coldness or constitutional weakness,diarrhea,yeastinfection/bladderinfectionorverylowbodyweight. There is no complicated recipe in the preparation of fruit. However, there are some guidelinestochoosingthefruityoueat,usedbyTaoGardenintheirselection: Temperatefruit(apples,pearsetc)suitcoolerclimatesastheyarenotsocooling.Choosealways freshlocalfruit.Thesewillnaturallysuittheclimateyouarein. Tropicalfruit(watermelon,mango,bananaetc)suitwarmerclimatesastheyarerapidlycooling. Chooseorganicvarietiesaschemicalseasilybuildupontheskinoffruit,negatingtheircleansing effects. Choosenaturallysunripenedfruit,notthosethathavebeenharvestedearlyandstored.Someofthe naturalchemicalsinfruitareunhealthyunlessproperlyripenedandalsolevelsofnutrientsincrease withripening. Eatfruitbeforeotherfoodsandallowatleast30minutesfordigestion.Thispreventsfermentationin thestomach.

AtTaoGarden,wegroworganicfruitinourgarden.Thesearethefruitsthatweincludeonadailybasis: PapayanourishestheChi,tonifiesthestomachand aidsdigestion. DragonFruitcanreducehighbloodpressureand balancebloodsugarlevels. PassionFruitthesourflavourcleansestheLiver.This fruithasamildlysedativeeffect. Pineappleaidsdigestionanddestroysworms,can treatsunstrokeandexcessheat. Bananasmoisteningandusedtolubricatedry intestines,detoxifyingandnourishestheYin. MandarinOrangeshaveanantiinflammatoryeffectandcanbeusedforrehydration. Wewillalsoofferotherfruitsastheycomeintoseason.
T AO G ARDEN P ASSION F RUIT

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F RUIT S PREADS
NourishingandCooling Most commercial jams contain enormous amounts of sugar to preserve the fruit. Yet fruit is one of the most natural forms of sweetness available in our diet. To add unnecessarysugarissuperfluoustoourneeds.AtTaoGardenwehavedesignedour ownsugarfreeandlowsugarjamsandspreads. Here are our fruitjam recipes, but you can experiment with fruit in season in your localarea. SpecialEquipment Thesecretofmakingthesejamsistouseacopperpantostewthefruitin.Thisis onlyimportantforthewetfruit;thedrynutscanbepreparedinanordinarynon stickwok.

C OPPER P AN USED TO S TEW F RUIT S PREADS

Ingredients Pineapple 1fruit Or Mango 2fruits Or Litchi 1kilo Or Tamarind kilo(afterpeelinganddeseeding) Unrefinedbrownsugartotaste(astamarindisverysour)

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Or: NoniandPassionfruitaredeliciouswhencombinedintoonespread: Noni(ripe) kilo Passionfruit 1kilo Unrefinedbrownsugartotaste(asthesefruitsarebothsour) Method 1. 2. 3. 4. Peelthefruitandchopintopieces.Removeanystonesorpitsthatthefruitmayhave. Blendthewholefruitinastrongblender. Stewitinacopperwokandstiruntilitbecomessticky. Waituntilcoolandservewithwholegrainbread. Keepanyunusedspreadinthefridgeandusewithintwodays.

N UT B UTTERS
BuildingandMoistening Thesecrettonutbuttersistofindapowerfulgrinder.Agoodcoffeegrinderwilldo, but make sure you use it only for your nut butters and not for coffee as well as the flavourofcoffeewillpassontoyourbutters!

C ASHEW NUTBUTTER
Cashewnuts Honey 1. 2. 3. 200g 2tsp

Dryfrythecashewnutsinawok,continuouslymovingthemaroundtopreventsticking. Blendtogetherinacoffeegrinder. Addalittlehoneyandblendinanormalblender.

S ESAME B UTTER
Whitesesameseeds Sesameoil 1. 2. 3. Dryfrytheseedsinawok,movingaroundtopreventsticking.Watchastheychangecolourandtake onagoldenhue.Removefromtheheatbeforetheyburn. Aftertheyhavecooleddownalittle,blendtheseedsinacoffeegrinder. Addalittlesesameoilandblendinanormalblender. 200g 3tsp

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F RUIT C OMPOTE
BuildsDigestiveFire

NutritionalQualities Raw fruit is very cooling and cleansing. Therefore, it suits a warm climate, but can cause loose stools and digestive weakness when taken in excess or in cold weather. 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 natural sugar. Thus, it is best eaten in addition to another dish such as goatsmilk yoghurt or plain porridge. In this way, it can be used as a natural alternative to sugar. Ingredients Apple* Orange* Banana* Raisins 1 1 1 cup cup cup 1tbsp

Prunes (chopped) Chinesereddate Cinnamon Watertocover

*Youmayuselocalseasonalfruittomakeyourcompote. Method 1. 2. 3. Puteverythinginasaucepanovermediumflame. Stewtogetherfor1520minutesuntilitallbecomesverysoft. Servewarmasanaccompanimenttoanotherdish.

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S PECIAL M UESLI
NourishestheHeartandBalancesBloodSugar

NutritionalQualities Oats should not be eaten raw, as they contain enzyme inhibitors which need to be broken down by cooking or soaking. This muesli recipe is lightly cooked, to make it easily digestible. Sweetness is added in the form of dried fruit, which is more contractive than fresh fruit. This means it helps our energy (chi) to be drawn deep insidethebody,ratherthanouttothesurface. Thus,thisrecipesuitscoldclimatesandcoolermornings,whenweneedtodrawour energy inwards to preserve warmth. It is also a mildly warming recipe, due to the oats and cinnamon, and brings a longlasting energy to keep you going all morning. Oats nourish the digestive fire (improving digestive ability) and calm the Heart chi (soothingimpatience). Ingredients Driedpapaya* Driedbanana* DriedLongan* Raisins Cinnamon 1tbsp 1tbsp 1tbsp 1tbsp 1tsp

Oats(presoakedfor812hours) 1cup *Driedfruitmustbesundriedinhoney Tomake2bowlsofmuesli Method

1. 2. 3. 4. 5.

Addwatertocoverallingredientsexcepttheoats. Stiruntilcooked. Addthepresoakedoats. Stiruntiltheoatsaresoft. Serve.

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G RANOLA
NourishingandBuilding

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, this recipe uses onlyhoney and unrefined sugar. Therefore, the sweeteners useddonothaveademineralizingeffectonthebody. Asitissobuilding,thisrecipeshouldbeavoidedbythosetryingtoreduceweightor toclearheateffectsinthebody. Ingredients Roastedcashewnuts Oats Sunflowerseeds Whitesesame Himalayanrocksalt Honey Unrefinedbrownsugar Method 1. 2. 3. 4. 5. 6. 7. Preheattheovento150C. Mixtogetheralltheingredients,exceptthehoney;mixwell. Thenaddhoneyandmixagain. Spreadtheentiremixinabakingtray. Youwillhavetokeepremovingandturningthemixtopreventburning. Cookuntilgoldenbrown. Keepinarefrigerator. 40 1cups 3cups 80g 1cup 1tsp cup 1cup

O AT P ORRIDGE
WarmingandCalmstheHeart 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 body going all morning and to balance blood 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 that porridge is eaten in many European cultures. In the modern world, we are so used to everything tasting very sweet. Therefore you may add a natural sweetener such as honey. However, we recommend occasionally trying it salty rather than sweet,toreeducateyourtastebuds. Ingredients Wholerolledoats Water 1cup 2cups

Himalayanrocksalt tsp Makes2bowls. Method 1. 2. 3. 4. Soaktheoatsovernightin1cupofwatertoincreasethedigestibility. Inthemorning,puttheoats(plusthewatertheyhavesoakedin)onthe heatandbringtoaboil,addingtheothercupofwater. Simmeronalowflame,stirringuntilitreachesthedesiredconsistency. Servehot.

T IP :

Trythisrecipetoppedwiththefruitcompote.

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T AO G OAT S MILK Y OGHURT

CoolingandProbiotic

NutritionalQualities Goats dairy is known to be easier to digest than cows dairy. This is because the molecular size is smaller and thus closer to that of human milk. Goats are also not normally given the level of antibiotics and hormones that commercial cows are given, thus making a purer milk. Making your own yoghurt ensures that it has live probioticsinit,whichhelpwithdigestionanddigestiveimmunity. Ingredients Goatsmilk VitaFermentyoghurt(yoghurtstarter)

3. 4. 5.

Method 1. Bringgoatsmilkclosetoboilingpoint,8595degrees. 2. Letthemilkcooldownto4245degrees.Mixin1pouchof VitaFermentyoghurtbacteriauntilthefermentisdissolved. Pourintoasterilizedcontainer. Closelidandplaceculturedmilkintoa4245degreewarmplacefor68hours. Duringthistimedontmoveorshakethefermentedgoatmilk. Afterfermentationperiodplaceyoghurtinrefrigeratorfor12hours.

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B ROWN R ICE S OUP

( K A O T O M T A N Y A P E U T ) NourishesDigestiveFire&BalancesBloodSugar

NutritionalQualities Whole grains and seeds are deeply nourishing for the Earth elements the Spleen Pancreas and Stomach. They are centering foods, favoured by monks and meditators for their ability to bring consciousness towards thecentre (tantien). This soup nourishes the digestive fire, improving ones digestion. It also helps to balance bloodsugarlevels,asitprovidesacomplexcarbohydrate.Itcanthushelpeliminate sugarcravingsthatmayariselaterintheday. Cooked into a soup in this way, improves the digestibility of grains. This is an ideal soup for anytime, but especially at breakfast when the Earth element is active. In the modern world we tend to eat too much sweet food for breakfast, and this is an idealalternative. Ingredients Cookedbrownrice Vegetablestock Sunflowerseeds Pumpkinseeds Roastedwhitesesame Mincedspringonion Mincedcoriander Celery(finelychopped) Friedgarlic 1cups 1litre 1tbsp 1tbsp 1tbsp 1tbsp 1tbsp 1tbsp cup 1tbsp 4tbsp

Boiledsweetcornkernels Soyasauce/tamari

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Method 1. 2. 3. 4. 5. Heatthevegetablestockuntilitcomestoaboil. Addthecookedbrownrice,reducetheheatandcookforabout1520minutes. Addthesunflowerseeds,pumpkinseeds,sweetcornkernels,andwhitesesameandstirinwell. Seasonaccordingtotastewiththesoyasauce. Lastly,addthecelery,springonion,corianderandgarlictothesoupandturnofftheheatcompletely.

T IP
Ifyoudonothavemuchtimeinthemorningtoprepare,makethisintheevening andstoreinthefridgeovernight.

T AO G ARDEN B REAKFAST

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BROTHS
A 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 our modern lifestyle, we have let go of the art of brothmaking and replaced it with 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. In Taoist nutrition, we say that broth nourishes the Yin fluids because it helps to rehydratethebody.Thu,sitishelpfulforanyonewhoeasilyoverheats,suffersfrom stress, palpitations, insomnia or dryness/thirst. It can also be used to balance a diet in which demineralization has occurred. For example, drinking coffee, smoking cigarettesordrinkingalcoholallhavestrongdemineralizingeffects.

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