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Ingredients:
700 gram whole rye flour (fire)
300 gram whole buckwheat flour (fire)
1 packet of sour dough (or 150 g of sourdough starter) (wood)
½ cube fresh yeast (wood)
600 – 700 ml lukewarm water (fire)
2 teaspoons of sea salt (water)
1 teaspoon of brown sugar (earth)
3 teaspoons of oat flakes (metal)
Put the flour in a
bowl and make a well in the centre. Mix the yeast with the sugar and a little
bit of water and put it in the centre. Leave to rest for 10 minutes. Than add
the sour dough, the rest of the water and the salt and make a soft dough. Let it
rest until it has doubled its size. Make two loaves of bread, put each in a tin
and let it rest again at a warm place for 30 minutes. Sprinkle with water (to
get a nice crust) and the oat flakes.
Bake in the oven at 215°C for 25 minutes, then more or less 20 minutes more
without the tin at 200° (depends of the size of the loafs.
Ingredients:
500 g oat flakes (M)
100 g sunflower seeds (E)
100 g chopped almonds (E)
100 g coconut flakes (E)
1 teasponn of cinnamon (M)
6 spoonfuls of oil (E)
6 spoonfuls of honey (E)
6 spoonfuls of water (W)
Warm the honey and mix with oil and water. Mix with the remaining ingredients and put on a backing sheet. Roast slowly in the oven at a temperature of more or less 160° until the muesli gets crunchy. Stir from time to time. Store in a dry and dark place and combine with fruit compotts, dried fruit or warm juice.
Ingredients:
6 tablespoons of buckwheat flour (fire), ½ tablespoon of cocoa (fire), 1 egg
(earth)
2 tablespoons of maple sirup or honey (earth), 1 pinch of cinnamon (metal),
rice milk (metal) and water (water) in equal proportions, 1 tablespoon of lemon
juice (wood)
Fast in the making and especially delicious, if you are not that hungry...
Ingredients:
3 big fleshy tomatoes (Wo), 150 g low-salt cream cheese (Wo),
2 little twigs of fresh thyme (F) or oregano (F), 100 g fresh spinach leaves
(E),
1 garlic glove (M),
a pinch of cayena pepper (M) and unrefined salt (Wa),
150 g mixed sprouts such as alfalfa or mung beans (Wo),
50 g rucola (F),
2 little grated carrots (E),
1 tablespoon of apple vinegar
Cut the tomatoes
into halves and hollow them out. Blanch the spinach shortly and mix with cheese
spread, thyme leaves, Blattspinat blanchieren und mit Frischkäse,
Thymianblättchen, minced garlic, cayena pepper and salt. Now pass the
hollowed-out tomato mass through a sieve and add it to the cheese-spinach
mixture. Stuff the tomato halves with the filling and put them onto a baking
tin. Put it in the oven at 200° for aprox. 10 minutes. In the meantime mix
sprouts, rucola and grated carrots and season with pepper, salt and apple
vinegar. Now divide the sprout mixture to two plates and put the gratinated
tomatoes on top.
The filling might be completed with 2 tablespoons of tuna fish (Wa).
Strengthens: Wood
thermal energy: refreshing
Vegetarian dish (alternatively with fish)
Ingredients:
1 big eggplant (E),
2 little carrots (E),
2 garlic cloves (M),
1 spring onions (M),
soy sauce (Wa),
50 g tomato purée (Wo),
a pinch of grounded coriander, cinnamon, cardamom and ginger (M)
Cut the eggplant and
the carrots into small cubes, the garlic and the spring onions into fine slices.
Sear the vegetables with one tablespoon of virgin olive oil in a big pot. Season
with the spices and soy sauce. Now mix in the tomato purée and let thicken for
at least 40 minutes. Add a little bit of hot water from time to time if
necessary. Mash before serving. Delicious with fresh pita bread.
Strengthens: Earth & Metal
thermal energy: neutral
Vegan dish
Ingredients:
Gnocchis:
300 g pumpkin (E),
2 EL butter (E),
200 g cream cheese with herbs (Wo)
2 eggs (E),
200 g whole spelt flour (Wo),
30 g grated parmesan cheese (F),
1 teaspoon unrefined salt (Wa), Pepper (M), ½ teaspoon freshly grated nutmeg (M)
Sauce:
50 g butter (E) or Ghee (E),
12-15 leaves of fresh sage (F)
Grate the peeled pumpkin and steam in the butter for 3 to 5 minutes. Drain
cooked pumpkin on a sieve and let it cool off. Mix with spelt flour, cream and
parmesan cheese, eggs and spices. Let the dough rest in the fridge for 30
minutes (should be soft, but not sticky...)
Cut out walnut-sized gnocchi with two wet tablespoons and put directly into a
pot with simmering salted water. Let cook for more or less 5 minutes. If the
gnocchis swim at the surface, remove with a skimmer and let them dry a little
bit.
Melt the butter in a pan and put in the chopped sage leaves. Add the drained-off
gnocchis and toss them shortly in the butter.
Strengthens: Wood, Fire & Earth
thermal energy: neutral
Vegetarian dish
A warming soup or stew is exactly what we need in the cold season to feel vital and healthy. In summertime you can increase the amount of raw food again...
Ingredients:
1 slightly bitter salad (F)
3 – 4 twigs of fresh parsley (Wo)
4 little round fresh goat cheeses or feta cheese (F),
1 Egg(E), 6 tablespoons of corn flour and polenta each (E), Pepper (M),
unrefined salt (Wa)
Dressing: 2 tablespoons of virgin olive oil (E), 1 teaspoon of grained mustard
(M), unrefined salt (Wa), 1 dash of lemon juice (Wo), 2 teaspoons of white
balsamic vinegar (Wo), 1 small yoghurt (Wo), 4 tablespoons of grated parmesan
cheese (F)
Wash the salad and
arrange on a big plate. Mix oil, mustard, salt, lemon juice, vinegar, yoghurt
and parmesan cheese to make the dressing and pour over the salad.
Toss the goat cheese first in the corn flour, than in the whisked egg and
finally in the polenta and fry in a pan with little olive oil until
golden-brown. Serve with the salad.
Strengthens: Fire
thermal energy: refreshing-neutral
Vegetarian dish
Ingredients:
½ organic chicken (Wo)
1 bunch of parsley (Wo)
1 twig of fresh thyme (F)
2 carrots (E)
¼ celery (E)
½ leek (M)
1 little piece of fresh ginger (M)
2 garlic cloves (M)
unrefined salt (Wa)
2 twigs of lemongrass (Wo)
curcuma (F)
virgin olive oil (E)
Mash ginger, garlic,
salt, lemongrass and curcuma until getting a smooth spicy paste. Fry the mixture
in a large pot together with 2 tablespoons of olive oil. Add 2 litres of cold
water as well as the chicken, persil, thyme, carrots, celery and leek and bring
to simmer for at least an hour.
Take the cooked chicken out of the broth and pass the soup through a sieve (we
do not use the vegetables – the broth has soaked all the energy from it). Season
with salt or soy sauce. You can add the juice of ½ a lime and cut the chicken
meat into slices and put it back to the soup if you like.
If you want to strengthen the wood element even more, you can add some sprouts
before serving. To strengthen the metal element, you can add rice noodles or 2
tablespoons of cooked rice.
Strengthens: Wood
thermal energy: warm, neutral
contains meat
Ingredients:
2 tablespoons of virgin olive oil (E)
750 g diced carrots (E)
1 small shallot (M)
aprox. 7 cm of fresh ginger, grated (M)
1 garlic clove (M)
1 pinch of mild curry powder (M)
500 ml water (Wa)
½ teaspoon of unrefined salt (Wa)
Juice of two oranges (Wo)
1 pinch of curcuma (F)
3 tablespoons of soy cream (E)
some fresh coriander leaves (M)
Sear the carrots
together with the chopped shallot and garlic and the grated ginger in olive oil
for 2-3 minutes. Dust with curry powder. Add the water little by little and let
boil until the carrots are soft. Mash the carrots and season with salt, orange
juice and curcuma. Serve with a dab of soy cream and coriander.
Strengthens: Metal & Earth
thermal energy: warm
Vegan dish
There is no meal that you cannot adapt to the principles of 5 elements cooking… Below you find some “classic dishes”, which you can prepare easily to fit to your personal needs.
One of our favorites when we have guests... So far, nobody has missed the meat in it, although you could prepare the dish with meat if you want to. Aduki beans are very easy to digest and have a detoxifying effect on our organism.
Ingredients
1 medium can of sweet corn (E)
1 red and 1 green pepper (E), diced (E)
1 onion (E)
6 big tomatoes (Wo)
250 g aduki beans (soaked at least overnight and rinsed) (Wa)
2 garlic cloves (M)
1 little fresh chili (M)
1 bayleaf (M)
60g of tomato purée (Wo)
sweet paprika (F), curcuma (F),
1 teaspoon of brown sugar (E)
salt (Wa), unrefined olive oil (E)
Put the soaked and rinsed beans in a pot together with a bayleaf, cover with
water and cook until the beans are soft. Pour away the cooking water and let the
beans drain.
Cut onion, peppers, tomatoes and garlic into small cubes. Cut chili in very
small slices (use gloves!) Heat two tablespoons of olive oil in a big pan and
sear the vegetables (except for the tomatoes) for 2-3 minutes. Add ½ a cup of
water and let it simmer for 5 more minutes. Then add the tomatoes and the tomato
purée. Season with paprika, curcuma, brown sugar, pepper and salt and mix in
the aduki beans.
Strengthens: Metal & Water
thermal energy: neutral-warm
Watch out! If you should have to much metal and want to get rid of the
stagnation, do not use fresh chili, but only a little pepper.
Some additional advice:
served with basmati rice, you can strengthen your Metal element even more.
Served with wheat tortillas (enchiladas), you can strengthen your Wood element.
Add 200g of low-fat minced beef to strengthen your Earth element.
Add 150g feta cheese to strengthen the Fire element.
Another dish with unlimited variations. In general, rice dishes soothe the stomach and help our body to get rid of toxins.
Ingredients:
2 cups of basmati rice (M), steamed and ready to eat
2 big red peppers (E), sliced
100 g fresh soy bean sprouts (Wo)
100g bamboo sprouts (from the can) (Wo)
1 leek (M), thinly sliced
2 garlic cloves (M), minced
2 cm of fresh ginger (M), minced
100g peanuts (roasted without salt and without fat) (E)
Soy sauce (Wa),
unrefined sesame oil (E), balsamic vinegar (Wo), curry powder (M), curcuma
powder (F), salt (Wa)
Fry the sliced peppers together with ginger, garlic and leek in 1 tablespoon of
sesame oil. Dust with 1 teaspoon of mild curry powder and mix until you can
smell the toasted curry. Add soy sauce and ½ a cup of water. Then add the bamboo
sprouts and steam for 5 minutes (until the leek has softened a little). Spice up
with salt, balsamic vinegar and curcuma. Blend in the toasted nuts and the
steamed basmati rice. Season with pepper and salt and put off the stove. Add the
soy bean sprouts.
Strengthens: all Elements
thermal energy: neutral
Variation to strengthen the wood
element:
Marinate 100 g thinly sliced chicken breast in rice vinegar for 20 minutes (3
shares water, 1 share vinegar). Fry shortly in little unrefined sesame oil. Dust
with ¼ teaspoon of curcuma, then add pepper slices, ginger also and go on with
the original recipe.
Strengthens Qi and bone marrow
Variation to strengthen the fire
element:
Add 4 tablespoons of finely sliced Thai basil before serving.
Promotes digestion and has a warming effect.
Variation to strengthen the Earth
element:
Whisk two eggs with a little bit of sweet paprika and mix it with the vegetables
the same time you put in the nuts. Add the rice immediately afterwards and keep
on stiring until the eggs have curdled.
Moistens the upper body regions – do not use eggs with overweight!
Variation to strengthen the Metal
element:
Marinate 100 g thinly sliced turkey breast in sake (rice spirit) for 20 minutes
(3 shares water, 1 share sake). Fry shortly in little unrefined sesame oil. Then
add pepper slices, ginger also and go on with the original recipe.
Strengthens the lungs and the large intestine.
Variation to strengthen the Water
element:
Cut 8-12 cooked king prawns in small pieces and fry in a pan with a little
unrefined sesame oil. Mix with the rice dish together with the soy bean sprouts.
Increases the Qi, strengthens the Yang.
A real classic, an evergreen in nearly every household with kids, are spaghettis with tomato sauce. Here you find 5 different versions of this famous dish – one for each element.
Classic
tomato sauce (base) serves 4
Ingredients:
1 kilo of fresh tasty tomatoes (Wo)
2 twigs of fresh oregano (F)
2 onions (E)
2 tablespoons of virgin olive oil (E)
2 garlic gloves (M)
unrefined salt (W)
Wash and clean the tomatoes and cut into small cubes. Peel the onions and the
garlic and cut into tiny cubes as well. Heat the olive oil in a big pot and
brown the onions and the garlic. Season with salt and add tomatoes and oregano.
Let the mixture cook for at least 40 minutes (the longer, the better). Take out
oregano twigs and mash the sauce to be creamy.
Strengthens: Wood
thermal energy: refreshing
Vegan dish
Tomato sauce with fresh basil
Ingredients:
1 portion of the basic tomato sauce (aprox. 500ml)
½ bunch of fresh basil (F)
3 tablespoons of cream cheese with herbs (Wo)
Warm up the basic tomato sauce and melt the cream cheese in it. Cut basil into
small slices and add to the sauce shortly before serving.
Strengthens: Fire
thermal energy: neutral
Vegetarian dish
Creamy tomato sauce
Ingredients:
1 portion of the basic tomato sauce (aprox. 500ml)
100ml cream (E)
2 twigs of fresh oregano or thyme (F)
Warm up the basic tomato sauce together with the herb leaves and let to simmer
for at least 5 minutes. Add the cream and boil again for 1 minute.
If you want to save calories and/or make a vegan dish, use soy cream instead of
the normal one.
Strengthens: Earth
thermal energy: neutral
Vegetarian dish
Spicy tomato sauce “Arrabiata”
Ingredients:
1 portion of the basic tomato sauce (aprox. 500ml)
2 little hot red chilis (M)
4 garlic cloves (M)
Cut Chili and garlic in very fine slices and fry in a little bit of olive oil.
Add to the basic tomato sauce and heat up together.
Strengthens: Metal
thermal energy: neutral, warm
Vegan dish
Tomato sauce with tuna fish and olives
Ingredients:
1 portion of the basic tomato sauce (aprox. 500ml)
1 pinch of sweet paprika (F)
1 big onion (E)
2 garlic cloves (M)
10 Olives (Wa),
200g tuna fish (without oil!)
1 teaspoon of lemon juice (Wo)
Cut onion, garlic and olives into little cubes, drain off the tuna fish and
divide it with a fork.
Heat 2 tablespoons of virgin olive oil in a big pan and sear the onions until
glassy. Add garlic, olives, tuna fish and keep on frying for 2-3 more minutes.
Add the basic sauce and bring to boil one more time. Season with lemon juice and
sweet paprika.
Strengthens: Water
thermal energy: neutral
with fish
Ingredients:
120 g Butter or coconut fat (E)
120 g brown sugar (E)
120 g maple syrup or palm honey (E)
1 packet of vanilla sugar (E)
60 g oat flakes (M)
1 teaspoon of grounded cardamom (M)
1,5 teaspoons of grounded ginger (M)
1 pinch of salt (Wa)
0,25 teaspoon of baking soda (Wo)
0,25 teaspoon of natron (Wo)
120 g of spelt flour (Wo)
0,5 teaspoon of cocoa or carob powder (F)
Melt butter with sugar and maple syrup and let it cool off a little bit. Then add the rest of the ingredients and let the dough rest for 15 minutes. Make small heaps of it on the baking tray and let it bake for about 10 minutes at 180°C.
500 g spelt flour (Wo)
2 level teaspoons of baking soda (Wo)
250 g brown sugar (E)
1 packet of vanilla sugar (E)
2 good pinches of clove and caradamom (M)
1 level teaspoon of cinnamon (M)
2 eggs (E)
200 g butter, margarine or coconut fat (E)
100 g grounded almonds (E)
1 pinch of salt (Wa)
1 good pinch of cocoa powder (F)
Mix the ingredients to form a ball and let it rest in the fridge for at least 1 hour. Roll out and cut out. Put in the preheated oven (180° C) for more or less 10 – 15 minutes.
Ingredients:
6 tablespoons of buckwheat flour (fire), ½ tablespoon of cocoa (fire), 1 egg
(earth)
2 tablespoons of maple sirup or honey (earth), 1 pinch of cinnamon (metal),
rice milk (metal) and water (water) in equal proportions, 1 tablespoon of lemon
juice (wood)
Mix a thick dough from all the ingredients and bake small pancakes. You can add
a tablespoon of linseed or elder blossoms if you like.