Veganuary 2024 recipes to nourish the blood and provide warmth

Veganuary is back for 2024!

TCM Culinary herbs and their potential to nourish the blood and bring warmth to our bodies is the perfect to accompany you on your Veganuary journey. Traditional Chinese Medicine (TCM) has a holistic approach to health, focusing on balancing the body's vital energies. Incorporating vegan recipes with Chinese herbs can be a delicious and nutritious way to potentially support your well-being. Here, we present five easy-to-follow and delectable recipes that not only align with Veganuary but also incorporate the principles of Chinese herbal medicine to help you through the month, whether you are a seasoned pro or a newbie, there is a recipe for everyone to try.

5 Recipes for Veganuary Success

1. Red Date and Goji Berry Porridge

Red Dates and Goji Berries are renowned in Chinese medicine for potentially nourishing the blood, improving circulation, and may enhance overall vitality. Black Sesame Seeds are valued in TCM for their possible yin-tonifying properties.

Ingredients:

• 250g Brown Rice
• 1ltr Water
• 5-6 Dried Jujube Dates (Hong Zao)
• 2 tbsps Dried Goji Berries (Gou Qi Zi)
• 1 tbsp Black Sesame Seeds (Hei Zhi Ma)
• Maple Syrup or Sweetener of choice

Instructions:

1. Rinse the brown rice thoroughly.
2. In a pot, combine rice and water, bring to a boil, then simmer until rice is soft.
3. Add red dates and goji berries, simmer for an additional 10 minutes.
4. Toast black sesame seeds and sprinkle them on top before serving.
5. Sweeten to taste with maple syrup.

 2. Astragalus and Mushroom Stir-Fry:

Astragalus is known for its potential immune-boosting properties in TCM, whilst Mushrooms provide a rich source of potential nutrients, warming properties and a savoury flavour to this warm and hearty dish. Ginger is also believed to nourish the blood by promoting healthy circulation and may provide warmth to address cold and stagnant conditions.

Ingredients:

• 250g Dried Shiitake Mushrooms sliced (Xiang Gu)
• 250g Dried Reishi Mushrooms sliced (Ling Zhi)
• 250g Oyster Mushrooms sliced (Ping Gu)
• 250g Dried Wood Ear Mushrooms sliced (Mu Er)
• 250g Rice Noodles
• 1 tbsp Sesame oil
• 1 tbsp Tamari or Soy Sauce
• 1 tbsp Dried Astragalus Root sliced (Huang Qi)
• 2 cloves Garlic minced
• 1 tsp Ginger grated (Gan Jiang)
• Green Onions for garnish finely chopped

Instructions:

1. Soaks all the Dried Mushrooms in a bowl of hot water for 30 mins to refresh them, then drain the water. Soak the ginger and astragalus in hot water, in separate bowls for the same time.
2. Heat sesame oil in a pan, add garlic and ginger, sauté until fragrant.
3. Add mushrooms and stir-fry until tender.
4. Simmer the rice noodles in a saucepan of water for 5 minutes or until cooked. 
5. Stir in astragalus slices and tamari, cook for an additional 5 minutes.
6. Stir in the rice noodles until combined and warmed through.
7. Garnish with green onions before serving.

 3. Ginger and Goji Berry Quinoa Salad:

Ginger potentially promotes healthy circulation for warmth and Goji Berries may provide a warming effect, whilst Longan fruit is believed to tonify the heart and spleen, which could enhance overall vitality and may promote a sense of warmth in the body. Leafy greens offer a nutrient-rich base for this refreshing and satisfying salad.

Ingredients:

• 250g Quinoa, cooked
• 250g Kale or Spinach chopped
• 2 tbsp Dried Goji Berries (Gou Qi Zi)
• 1 tbsp Dried Longan (Long Yan)
• 1 tbsp Ginger grated (Gan Jiang)
• 2 tablespoons Olive Oil
• Juice of 1 Lemon
• Salt and Pepper to taste

Instructions:

• In a large bowl, combine cooked quinoa, chopped kale, goji berries, and dried longan.
• In a small bowl, whisk together olive oil, grated ginger, lemon juice, salt, and pepper.
• Pour the dressing over the quinoa mixture and toss until well combined.

4. Adzuki Bean and Dang Gui Stew:

Dang Gui is often used in TCM to potentially tonify the blood and may regulate menstruation. Paired with Adzuki Beans, which are known for their potential nourishing properties, and potential immune-boosting effects of Orange Peel, this stew provides a comforting and healthy option for those seeking a balance of flavours and possible herbal benefits during Veganuary.

Ingredients:

• 250g Red Adzuki Beans, soaked overnight (Hong Du)
• 1ltr Vegetable Broth
• 250g Kabocha Squash diced
  (You can alternatively substitute with sweet potato/butternut squash)
• 2 tbsps Dried Ginseng sliced (Dang Gui) 
• 1 tbsp Dried Orange Peel (Chen Pi)
• 3 slices of Ginger (Gan Jiang)
• 2 tbsp Tamari or Soy Sauce
• 1 tbsp Rice Vinegar
• 1 tbsp Sesame Oil
• Green Onions for garnish finely chopped

Instructions:

• Rinse soaked adzuki beans and combine them with vegetable broth in a pot. Bring to a boil, then simmer until beans are tender.
• Add kabocha squash, dried dang gui, tangerine peel, and ginger slices to the stew. Simmer until the squash is fork-tender.
• Stir in tamari, rice vinegar, and sesame oil for a savoury and aromatic flavour.
• Allow the stew to simmer for an additional 10 minutes to let the herbs infuse.
• Garnish with chopped green onions before serving.

 5. Liquorice and Cinnamon Infused Hot Chocolate:

Liquorice Root is believed to tonify the spleen and harmonise the stomach in TCM, whilst Cinnamon adds a delightful warmth to this vegan hot chocolate and is believed to invigorate the Yang energy, which could promote circulation, and may dispel cold, thus aiming to support overall vitality and well-being.

Ingredients:

• 500ml almond milk (Alternatively use coconut milk or any plant-based milk)
• 2 tbsps dark cocoa powder
• 1 tbsp maple syrup
• 1 Cinnamon Stick (Rou Gui)
• 2-3 Liquorice Root slices (Gan Cao)
• Vegan marshmallows for topping (optional)

Instructions:

• In a saucepan, heat almond milk over medium heat.
• Whisk in cocoa powder and maple syrup until well combined.
• Add the cinnamon stick and liquorice root slices, simmer for 5-7 minutes.
• Strain the hot chocolate into mugs, top with vegan marshmallows if desired.

Summary:

Embracing Veganuary with Chinese herbal medicine-inspired recipes allows us to enjoy the benefits of plant-based eating while incorporating the wisdom of traditional healing practices. These delicious and easy-to-follow recipes not only satisfy our taste buds but also may nourish our bodies, potentially providing warmth and could promote overall well-being. So, dive into the world of vegan cuisine with Chinese herbs to discover a new way to potentially support your health during this Veganuary and beyond.