Blood Building Guidelines & Sample Recipes

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Basil Spencer
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1 Blood Building Guidelines & Sample Recipes Causes of Blood deficiency Dietary and eating habits Food is the basis of blood. However it s not just about what you eat, but also how you eat and you body s ability to make blood from the nutrients you consume. Firstly it s important to eat blood-nourishing foods. Unfortunately vegan, vegetarian and low-fat diets often lead to blood deficiency. As do diets lacking in vegetables while over-consuming meats, especially meats loaded with toxins. It s important to eat enough food, while not over-eating, and eating regular meals, especially breakfast. Damp or cold foods* inhibit the digestive function. When we consume too many damp or cold foods, like dairy, sugar, raw vegetables and cold fruits, it s like throwing wet leaves on the digestive fire. It slows down and clogs up digestion, creating residual fluids throughout the body. As a result, your digestive system produces less blood.

2 How we eat affects the quality of our blood. Eating too much at once, eating too quickly, irregular eating, eating on the run, eating while working or eating before bed impair your digestive system s ability to transform and make Blood. *See What to eat for a list of dampening and Blood-building foods Worry, anxiety and overthinking Your digestive system is the primary system that produces blood. In Chinese medicine, it is also the system that is most affected by worry, over thinking and anxiety. Constant multitasking, detailed mental work like grant writing, office or school work, lingering worries, anxiety or psychological traumas all impact the ability to transform food into blood. These states can also lead to a poor appetite further complicating the cycle. Excessive work Physical and mental work is exhausting and depletes your blood. When we rest, the liver stores blood and sends it out when we need it. When blood is in deficit and we re pushing ourselves, we are literally using up the reserve. Muscles, tendons and your reproductive organs do not get nourished because the blood is not there. Blood loss/trauma Heavy menstruation, childbirth, internal bleeding, and blood loss through physical trauma all contribute to Blood deficiency. Holding in emotions In Chinese medicine, the liver is responsible for supplying energy to your digestive system. It is also susceptible to anger and tends to stagnate when our expression is blocked. When the liver is stuck and can t support digestion, blood deficiency results.

3 Excess drinking or drug use Excess drinking or drug use weakens the ability of the liver to store blood and creates digestive dampness. (This is why castor oil packs over the liver can be so beneficial.) Potential signs of Blood deficiency Strong blood nourishes our skin, eyes, brain, reproductive organs, heart, hair, muscles and tendons. It roots our mind and grounds our sensations and emotions. It keeps our memory and responses sharp. The following are potential markers of Blood deficiency. Light menstrual flow, short periods, pink or watery menstrual blood, delayed ovulation, anovulation, thin uterine lining, immature follicles, possibly poor egg quality and/or quantity, weak reproductive hormones (i.e. low progesterone). Pale lips, nails, tongue, face; dry facial skin and dry skin; hair falling out; floaters in eyes; body aches; numbness and weak tendons that are easily injured Dizziness, poor memory, difficulty focusing, depression, anxiety, difficulty relaxing, easily stressed, difficulty falling and/or staying asleep, a feeling of floating and disembodiment Lack of strength, upper body tension, really heavy periods or light periods, headaches, migraines * These symptoms will range in intensity. You also do not need all of these symptoms in order to have some degree of Blood deficiency.

4 What to eat Eat a variety of organic foods, including high quality meats (in moderation), protein, whole grains and vegetables. Good quality sources of protein: beans, eggs or meat Avoid foods that are cold, raw or damp. Increase foods that are warm. AVOID : Excessive sour foods DO EAT : millet, barley, brown rice, mung bean sprouts, organic NO N-GMO tofu, moderate amounts of grass fed organic beef, string beans, black beans, kidney beans, melons, celery, blackberries, blueberries, seaweed, crab, clam, eggs, organic pork, yam, potato, eggs, organic pasture eggs, nuts such as walnuts and almonds, Wild Alaskan Salmon, flaxseed oil, organic chicken, bone broth.

5 Here are a few sample blood building recipes: Russian Cabbage Borscht *Gluten, Dairy, Soy, & Corn Free* Blood building power: This recipe includes the blood building vegetables: potatoes, beets and cabbage. Chicken stock and mineral-rich vegetable stock are both excellent blood builders. Eating a warm soup supports the digestive system to build more blood. Ingredients: 1 1/2 cups thinly sliced potatoes 1 cup thinly sliced beets 4 cups chicken or vegetable stock 2 tablespoons olive oil 1 1/2 cups chopped onions 2 teaspoons salt 1 celery stalk, chopped 1 large carrot, sliced 3 cups coarsely chopped red cabbage black pepper to taste 1/4 teaspoon fresh dill weed 1 tablespoon cider vinegar 1 tablespoon honey 1 cup tomato puree plain yogurt, for topping (Omit for dairy elimination diet.) chopped tomatoes, for garnish

6 Directions: Place sliced potatoes and beets in a medium saucepan over high heat; cover with stock, and boil until vegetables are tender. Remove potatoes and beets with a slotted spoon, and reserve stock. In a large skillet over medium heat. Stir in onions, caraway seeds, and salt; cook until onions become soft and translucent. Then stir in celery, carrots, and cabbage. Mix in reserved stock; cook, covered, until all vegetables are tender, about 10 minutes. Add potatoes and beets to the skillet. Season with black pepper and dill weed. Stir in cider vinegar, honey, and tomato puree. Cover, reduce heat to medium low, and simmer at least 30 minutes. Serve topped with plain yogurt, extra dill weed, and chopped fresh tomatoes. Source: cabbage borscht/

7 Bean and Rice Breakfast Bowls with Avocado Sauce *Gluten, Dairy, Soy, & Corn Free* Blood building power: Beans are an excellent source of protein and iron. Avocado provides healthy fats for building blood. Mixing warm cooked ingredients with fresh greens and whole grains gives you a wonderful variety of blood building foods without being too cold. Bowl Ingredients: Cooked beans (try pink, pinto, adzuki, or black) Cooked sticky brown rice or quinoa Chopped fresh arugula Napa cabbage or romaine lettuce Chopped green onions Directions: Add all ingredients to a bowl and top with the avocado sauce below. Avocado Sauce: Ingredients: 2 medium, ripe avocados large handful of fresh cilantro juice of 1 small lime 1/4 cup water (or more for a thinner sauce) 1/4 to 1/2 teaspoon sea salt Directions: Place all ingredients in a blender and blend until smooth and creamy. Add more water for a thinner sauce. Taste and add more salt if necessary. Store extra sauce in a small glass container with a squeeze of lime over the top to prevent browning. Source: and rice breakfast bowls.html

8 The World s Best Tasting Healthy Brownies *Milk Dairy, Soy, & Corn Free* Yields: 16 Brownies Blood building power: This is a delicious snack with blood building ingredients like protein-rich eggs and beans, healthy-fat walnuts and nourishing prunes. Ingredients: 9 organic prunes 1 ripe banana 2 pastured organic eggs ¾ cup cooked cannellini beans (note: if using canned beans be sure to rinse beans with water) 1 teaspoon pure vanilla extract ½ cup extra virgin coconut oil, melted 1 cup unsweetened cocoa powder 1 cup brown sugar 1/3 cup white whole wheat flour *Substitute Gluten Free All Purpose Baking Flour (Bob s Red Mill, available on Amazon) 1 ½ cup chopped raw walnuts

9 Directions: 1. Preheat the oven to 325 degrees. 2. Grease the bottom and sides of an 8 x 8 inch glass baking dish with extra virgin coconut oil. 3. Bring a small pot of water to a boil. Add prunes to boiling water. Turn heat down to medium. Cook prunes for 2 minutes. Remove prunes from heat and let sit in water 5 minutes. Drain water and set prunes aside. 4. Add the prunes, banana, eggs, cannellini beans, and pure vanilla extract to a high speed blender. Process on high for 1 minute, or until all ingredients are well blended. 5. In a medium -sized bowl mix together the melted coconut oil and cocoa powder. Stir in the sugar and flour. Add the prune banana puree and mix until all ingredients are well blended. Stir in the nuts. 6. Transfer batter to prepared pan. Bake for minutes, or until a toothpick inserted in the middle comes clean. Remove brownies from oven and set aside to cool. Note: brownies taste best after having been refrigerated for at least 30 minutes. SOURCE: brownies/

10 Nutty Sweet Potato Cutlets Coated with Sesame Seeds *Dairy, Soy, & Corn Free* Blood building power: Sweet potatoes are wonderful for the digestive system and help to build healthy blood cells. The variety of nuts and vegetables in this recipe all provide protein and wonderful blood building nutrients. Ingredients: 2 medium sized sweet potatoes 2 small potatoes 1 cup finely chopped vegetables of your choice (tomatoes, squash, carrots, etc.) ½ cup nuts (cashews, walnuts, almonds) 1 tsp cumin Sea salt to taste Chopped fresh cilantro leaves 2 tbsp sesame seeds Bread crumbs *gluten- free brand for gluten- free option Virgin coconut oil for frying

11 Directions: Wash sweet potatoes and potatoes thoroughly and boil. Take care not to boil too much. These should be just soft to touch. Remove their skin and mash. Add vegetables, nuts, cumin and cilantro. Add bread crumbs and mix thoroughly. Shape them in desired shape and roll in sesame seeds and press so that these stick to the surface. Sesame seeds add a special nutty flavour to these cutlets. Deep fry cutlets in hot oil till golden brown. Serve hot with ketchup. Tips: Always drain fried snacks on paper napkins first to remove excess oil. Do not boil vegetables too much. They should be just tender to touch. Oil for frying should not be too hot for cutlets to fry evenly. Adapted from: sweet potato cutlets coated with sesame seeds/ well/week 3/fertile foods.aspx

Module 3 Meal Plan- LUNCH & SUPPER

Module 3 Meal Plan- LUNCH & SUPPER Weeks 5 &6: Fat and Hormone Balancing RECIPES Antipasto Salad ½ lb buffalo cheddar cheese 1 cup finely chopped celery 1 red bell pepper, chopped 1 cup diced asparagus