INGREDIENTS:
3/4 cup (180ml rice cooker cup) Jasmine rice
1 cup chicken broth
6 cups water
Sliced or shredded Ginger
DIRECTIONS:
1. Put 3/4 cup rice, 1 cup chicken broth, sliced or minced ginger, and 6 cups water in Instant Pot.
2. Close lid and cook on “Porridge” setting (20 minutes). Natural pressure release (20+ minutes).
3. Open lid and put on “saute” and stir to thicken if needed. Add salt if desired.
4. Garnish with green onions if needed.
INGREDIENTS:
3-4 fresh shiitake mushrooms
1 teaspoon soy sauce
1 teaspoon mirin cooking wine
1/2 lbs green beans
1 tablespoon garlic fermented black bean sauce
Avocado cooking oil
DIRECTIONS:
1. De-stem and wash greens beans.
2. Steam green beans for 6-8 minutes.
3. Thinly slice and sprinkle mushrooms with soy sauce and mirin. Marinate for few minutes. Saute mushrooms for a few minutes, and transfer to bowl.
4. Transfer green beans to pan, and stir fry with black bean sauce, some water (or chicken broth), and mushrooms for a few minutes.
5. Serve.
INGREDIENTS:
8 chicken drumsticks (1.8 lbs), chopped (or whole)
1/4 cup sesame oil
1/4 cup rice cooking wine or Shaoxing rice wine
1/4 cup light soy sauce
1 Tablespoon rock sugar (raw cane sugar) 黃冰糖
1 oz ginger, peeled & thinly sliced
14 garlic cloves, peeled & crushed
3 dried Chinese red chili
1/2 Tablespoons dark soy sauce
10 – 16 fresh Thai basil leaves (optional)
DIRECTIONS:
1. Peel and thinly slice the ginger. Peel and crush the garlic cloves.
2. Chop the drumsticks in pieces
3. Set Instant Pot to saute, and saute the ginger and garlic in 1/4 cup of sesame oil for 30 seconds (until fragrant).
4. Add in the chicken, 3 dried Chinese red chili, and 1 tablespoon rock sugar. Saute for 3 minutes.
5. Pour in 1/4 cup of rice cooking wine, and let boil for a minute to evaporate some of the alcohol.
6. Add 1/4 cup of light soy sauce.
7. Close the lid and pressure cook on high for 6 minutes + 10 minutes natural release. If using whole drumsticks, high pressure for 8 minutes + 10 minute NPR.
8. Remove lid, and place chicken pieces in large serving bowl.
9. Press saute button, and bring sauce back to boil. Add about 1/2 tablespoon dark sauce to give color, and sweeten.
10. Taste the sauce, and adjust with more light soy sauce if needed.
11. Stir in 10-16 fresh Thai basil leaves.
12. Pour the sauce into the bowl with chicken. Mix well.
13. Serve immediately with rice.
INGREDIENTS
1. One thick steak (e.g., bone in ribeye). At least 1″ thick. The thicker, the better. Otherwise, just pan sear it.
2. Salt & pepper to taste
INSTRUCTIONS
1. Preheat oven to 250°
2. Place well-seasoned steaks on a rack over a baking tray (with foil).
3. Put in oven and cook til an internal temp of 125°-135°. Usually takes around 20-40 minutes.
4. Remove when at temp and rest for 10-15 minutes under foil
5. Preheat a skillet (e.g. cast iron) to hot temperatures
6. Sear steaks about one minute each side
7. Serve immediately
INGREDIENTS
4 skin-on salmon fillets, about 6 ounces each
Salt and freshly ground black pepper
2 tablespoons vegetable, canola, or light olive oil
DIRECTIONS
1. Press salmon fillets between paper towels to dry surfaces thoroughly. Season on all sides with salt and pepper.
2. In a large stainless, cast iron, or carbon steel skillet, heat oil over medium-high heat until shimmering. Reduce heat to medium-low, then add a salmon fillet, skin side down. Press firmly in place for 10 seconds, using the back of a flexible fish spatula, to prevent the skin from buckling. Add remaining fillets one at a time, pressing each with spatula for 10 seconds, until all fillets are in the pan.
3. Cook, pressing gently on back of fillets occasionally to ensure good contact with skin, until skin releases easily from pan, about 4 minutes. If skin shows resistance when you attempt to lift a corner with spatula, allow it to continue to cook until it lifts easily. Continue to cook until salmon registers 110°F in the very center for rare, 120°F for medium-rare, or 130°F for medium, 5 to 7 minutes total.
4. Using spatula and a fork, flip salmon fillets and cook on second side for 15 seconds, then transfer to a paper towel–lined plate to drain. Serve immediately.
Ingredients:
2 lbs pork belly
3 green onions
1 inch of ginger
1/2 cup water
Kakuni Seasoning liquid:
¼ cup sake
½ cup water
½ cup mirin
½ cup soy sauce
2 tablespoons granulated sugar
Optional: Red Cooked Pork Seasoning liquid
3 tablespoons rock sugar
3 garlic cloves, peeled
2 scallions, cut into 2-inch pieces
2 whole star anise
2 tablespoons Chinese dark soy sauce
1 tablespoon Chinese light soy sauce
¼ cup Shaoxing rice wine
1 cup water
Directions:
Slice the pork belly. Slice the green part of the green onions in half. Slice the ginger into thin slices. Place ingredients in Instant Pot, and cover with water. Cook under pressure for 35 minutes.
Release pressure, and discard water, green onions, and ginger. Rinse the pork belly under warm water. Clean out Instant Pot, and return pork belly.
Pour seasoning liquid over the pork, and put Instant Pot in “saute” mode. Simmer to evaporate the alcohol. When alcohol smell is gone, turn Instant Pot off. After the pot has cooled a bit; cover, lock, and seal the lid. Cook under high pressure for final 10 minutes. Release pressure, and serve (e.g. over rice).
Try eliminating (7) foods for 21 days. Add back in, and test for intolerance.
Seven highest intolerant foods to avoid: (1) Gluten, (2) Dairy, (3) eggs, (4) Beans – including soy, (5) Sugar, (6) Peanuts,
Besides sprinting, running, rope jumping, biking, there is the Xiser mini-stepper.
Ingredients:
Rack of pork ribs – ~ 2.5 lbs
Salt and pepper
Garlic powder
Sauce ingredients:
3/4 cup water
1/4 cup Japanese bbq sauce (see below)
1 tablespoon red wine vinegar
Directions:
Cut ribs into sections. Season with salt, pepper, and garlic powder (if available). Mix the sauce in Pyrex cup and pour the sauce into the pot. Layer in the seasoned ribs. Cover and cook on high pressure for 35 minutes. Natural release for about 10 minutes (in those 10 minutes, stir fry some veggies). Remove (falling-off-bone tender) ribs carefully with tongs.
Dr. Gundry — restorative medicine. “All arthritis are lectin sensitivity”.
Dr. Gundry is proponent of intermittent fasting. Lectin free diet. Tom Brady and Usher eat “lectin free”.
Leaky gut (thin cell walls) caused by Lectins (which penetrate stomach lining).
Avoid nightshades: tomatoes, eggplants, potatoes, and peppers — which contain high amounts of lectins. Tomato peel and seeds contains most lectins.
Italians: Roma Tomato = contains a high amount of pulp. Peel the tomato, cut it in half, squeeze out the seeds — now have “safe” tomato sauce.
Avoid grains: white bread may be better than brown. Grains are fattening too.
Avoid beans: 20% of food poisoning cases are from undercooked beans. Beans contain high lectins. If vegan, pressure cook the beans.
Avoid cashews and peanuts. Instead opt for walnuts, pistachios, or macadamia nuts. Almonds okay.
Replace with leafy greens, fish, olive oil, and animal protein.
“May restore endothelial function to normal, which in turn can reverse high blood pressure, diabetes, and obesity”.
Good: dark chocolate (at least 70% cacoa), coffee, and olive oil.
Foreign microbes in gut communicate to brain what’s being eaten. Must keep microbes healthy. Antibiotics kill microbes, also antibiotics in meats (eat organic only). One packet of Splenda will kill 50% of gut microbes, and is contained in many diet sodas. May take two years for gut microbes to replenish after a round of antibiotics. Ghrelin levels affect hunger reflex. Need H. pylori microbe to communicate to brain to reduce Ghrelin level. When Ghrelin levels are not regulated, you never feel full.
Bad microbes: yeasts, fungus, molds, and bacteria. Especially candida. Bad microbes use vagus nerve to send cravings to foods they want: sugar, refined carbs, and saturated fats.
Prebiotics to feed good microbes, and more beneficial than probiotics. Bimuno is recommended prebiotic.
Morton Salt (with iodine) will eliminate Hashimoto. Better than sea salt.
Light Science Good Night LED for evening — no blue light.
Source: Joseph Cohen Interview about Lectins
Reducing Lectins in diet
Kickstarter Meal Kit Service
26 Day Water Fast in Costa Rico
The Ancestry Gene