Marian Buck Murray

EFT and IFS for Sensitive, Creative People. Empower yourself self-compassion and deep understanding.

My friend Ume (u-mee)

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Umeboshi plum paste, kudzu root and ginger make the ultimate winter power remedy.
Umeboshi plum paste, kudzu root and ginger make the ultimate winter power remedy.

It’s that time again. Ume (U-mee) time. Parties, cold weather, and seasonal change all weaken immunity. That’s why, when I wake up in the morning with the unmistakable signs of a cold, I immediately go for ume. I always have a stash in my cupboard.

Ume, short for Umeboshi Plum Paste, is my all-powerful weapon against colds, fatigue, and holiday over-doing.

Just a few years ago, when my immunity was completely shot from years of illness, I got colds ALL THE TIME. My husband always joked that I’m the sickest healthiest person he knows. Or was it the healthiest sick person. Anyway, not a compliment I like.

And then, I discovered my friend Ume. The remedy I have for you is a totally amazing funk-zapper. I honestly cannot count the number of times it has saved me. In fact, it is verboten in my house to EVER run out of the ingredients.

Umeboshi Plum Paste is made from fermented umeboshi plums. It is very sour , very salty. For centuries, it has been used medicinally in Japan. During the Samurai period, it was a soldier’s most cherished field ration.

Each ingredient in the Ume-Kudzu remedy has its own power. Antibacterial and alkalizing, umeboshi is the perfect system purifier and disinfectant. Powdered kudzu root is also very alkalizing, and soothes digestion. The ginger is warming, stimulates digestion and circulation, and promotes systemic cleansing. The soy sauce brings the flavors together.

And, if by chance, you do run out of kudzu, ginger, and soy, you can always do a dab of Ume. Just a teaspoon or so will help re-alkalize your system after too much of anything.

Ume-Kudzu

Good for relieving, overindulgence of sweets, acid indigestion, colds, diarrhea, headache, stomach pains, fever.

1 ¼ cups water
1 teaspoon umeboshi paste
1 ½ tablespoons kudzu powder (thickens like cornstarch)
1 tsp. soy sauce
Juice from 1 tablespoon grated ginger

Combine 1 cup water and umeboshi in sauce pan and bring to a boil. Dissolve kudzu in remaining ¼ cup cold water. Add to saucepan and stir constantly while returning to a boil. Reduce heat to low, stir in soy sauce and ginger. Simmer 1 minute, stirring constantly. Allow to cool to body temperature.  Sip throughout the day.

Marian

Have a question about healing remedies? Ask me in the comments below.

Golden Elixir

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golden elixir

Vegetable stock.  When I’m out of stock, I’m out of sorts.  I use it for nearly EVERYTHING.  A slight exaggeration,  yes.   But only slight.

My husband says that people at work comment that his food always smells so good.

It’s the stock.

A good vegetable stock does take time and effort.  But please believe me — it’s worth every second  you spend making it.  And,  if you make a large batch, you’ll have enough to last you a month or so.

In Fall and Winter, I fortify my stock by adding  strengthening herbs and veggies  – including Astragalus root, burdock, and gogi berries.   It’s like a magical healing potion when used in a miso soup.

And, believe it or not, when you drink a glass of this potent elixir, you might just conquer your sugar cravings and bust your fatigue.  All this, and so delicious.

Following is the recipe I use.  Sometimes I can’t find all the ingredients.  Sometimes I am lazy and I only use some of the ingredients.  It doesn’t really matter.   Just find a combination that works for you.  Keep in mind that cruciferous and soft veggies don’t work well.

Use Organic veggies for your stock – it will taste better, and be better for you.  ENJOY!

 

Energizing  Vegetable Stock

2 tablespoons extra virgin olive oil or coconut oil
6 onions, coarsely chopped, skin and all
8 medium-large carrots coarsely chopped
2-3 leeks, washed & coarsely chopped
1 head celery, coarsely chopped
2 turnips,  coarsely chopped
2 parsnips, coarsely chopped
1 bulb celeriac  (celery root) peeled & chopped (optional)
½ bunch parsley, washed and chopped
10 black peppercorns
2 strips Kombu seaweed
2 sprigs thyme
1-2 gallons spring water, or to cover

  1. In a large stock pot, heat oil.  Add onions, leeks and celery.  Cook for 5-10 minutes, or until vegetables have softened.
  2. Add remaining vegetables.  Cook, stirring frequently, for 3-4 more minutes.
  3. Add water, herbs and kombu.  Bring to a boil and skim off foam.
  4. Simmer, partially covered for 1 – 1 ½ hours.  Let cool slightly and strain through a fine mesh strainer.
  5. Pour and store in quart-sized containers. Freeze most of it, refrigerating only what you will use in the next week.  When freezing, be sure to leave a couple of inches of room in jar for expansion.

Questions or comments?  Post your comments below.

Quinoa Power

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Quinoa -- You'll love this ancient power seed.
Quinoa — You’ll love this ancient power seed.

I’ve been eating a lot of quinoa lately.   It started when I cooked up a couple of extra batches for a gluten-free bean burger recipe I was testing for a client.  I had plenty of leftovers to play with.  So, I did.

I love quinoa.  It’s so easy.  The cooking method is similar to brown rice, but much quicker.   I cook it in home-made vegetable stock instead of water.  Delicious.  Then, I use it pilaf-style, stir-fry style, or plain as a side dish.

My new favorite breakfast is quinoa, eggs, and kimchi.  ( I’ll write about kimchi another time. )

Besides delighting my taste buds, Quinoa fuels my energy.  It’s slightly alkaline – which means it’s not an energy drag.  It’s easy to digest, and it promotes balanced blood sugar.  And, it is considered to be a complete protein.   So, it’s perfect for vegetarians and vegans.

A tiny little grain (actually  a seed) – with so much to give.  Ancient Incans considered it as valuable as gold.   They used to increase the strength and stamina of their warriors.

So, you may ask, how do I make it? It’s easy, but there’s a trick to avoid the bitter flavor it can have.   Here’s a basic recipe.

BASIC  EASY QUINOA

1½ cups quinoa, rinsed with boiling water, drained in a fine mesh sieve
2  cups water or vegetable stock
Pinch of salt

1.       Rinse the quinoa in boiling water. This will help remove the bitter outer-coating.

2.       In a heavy-bottomed stock pot, bring water or vegetable stock to a boil.

3.       Add quinoa.  Bring to a boil.  Reduce to simmer.

4.       Cook over low heat for 20 minutes.  Remove from heat.  Fluff with a fork.

If you want my recipe for quinoa pilaf, email me at marian@goodfoodsolutions.com for a free recipe.

And, share this with anyone you think might want to try quinoa.

Questions  about quinoa?  Do you have a favorite quinoa recipe?   Let me know.  Post your comments below.

Cloves to The Rescue

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Cloves -- Nature's tiny energy booster.
Cloves — Nature’s tiny hero.

About a week ago I came down with a strange little virus.  I had a very sore throat, along with a number of canker sores in my mouth.  Yuk, not pleasant.  I was weak, tired, and I felt like I could sleep for-ever. But, because it was the day before my daughter Rosalie’s 16th birthday,  I was determined to get better FAST.

So, I loaded myself up with Kombu-Shiitake Stock, EmergenC,  and Umeboshi  Plum —  anything to boost my immunity.  Unfortunately, none of this was helping my throat — or my mouth.    And that’s when I remembered   —   CLOVES.

Back in the old days, before ibuprofen and novocaine, cloves were used to soothe tooth aches.  They are very effective at numbing pain.  I knew this, so I decided to try some clove tea, a remedy I’ve used before as an afternoon pick-me-up.

It worked!  After a couple of cups, my throat and mouth felt much better.   I kept it up, got lots of rest and drank quarts of Kombu stock.  And I got better  –  just in time for Rosalie’s birthday celebration.

Clove tea is super easy to make.  Put a pinch of whole cloves, approx. 5 or 6, in a tea ball or filter.  Put the tea ball in a cup, fill with boiling water, and steep for 3-4 minutes.  You can add honey to taste, although it tastes good without.

As I said, I’ve also used Clove Tea as a pick-me-up.  I got the idea from my friend and teacher,  Herbalist  Letha Hadady, www.asianhealthsecrets.com.  Cloves are fabulous for boosting energy.  They warm and energize the adrenal glands, enabling them to provide you with more energy.

According to Ancient Chinese Medicine, cloves also relieve nausea, hiccups, and even impotency.  Who knew something so tiny could have so much power?

So next time you need a rescue, go for the cloves.

Feel free to share this with anyone who might appreciate a kindly recue right about now.  And, tell me about your own home remedies.  I’d love to know what works for you!

Be Well and Energized,

Marian

Happy Cows, Green Tea

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happy cow

I just got back from a trip to  Vermont with my husband Tom, and  two daughters, Annika and Rosalie.  Vermont, land of green mountains, is truly vibrant and green – with lush green fields, and lots of happily grazing cows.  I love cows, happy cows especially.

We stayed in Burlington, (home of the irresistible health food store City Market).  On our last day, Annika, our 19-year-old tea-lover, brought us to the Dobra Tea Room http://www.dobratea.com.  After a couple of cups of delicious Assam Brahmaputra, an Indian tea perfect for long journeys , we left with a box of Extra Gunpowder Green Tea.  I’m drinking a glass of it right now, from sun tea I made earlier this morning.

As a recovering coffee addict, I switched over to green tea about 5 years ago.  (Okay, I confess, I cheat.  Mostly on weekends.  )  Coffee, sad to say, is very hard on the adrenal glands, and mine were shot.

Green tea has much less caffeine than coffee (30-60mg compared to 100 mg in coffee).  This means less stress on the adrenals, and in the end, MORE ENERGY.  Adrenal glands pump out the hormones responsible for lifting energy.  When they’re overworked by coffee and other stimulants, they eventually give up.   After a while, those daily cups of coffee will just make you tired and wired.

Tea has theanine, an amino acid which actually helps to counteract the adrenal-whipping effects of caffeine.  Theanine helps you relax by increasing alpha waves in your brain.  It also increases GABA, the neurotransmitter responsible for relieving stress and anxiety.  Don’t worry, tea won’t relax you enough to make you fall  asleep.  Theanine works synergistically with caffeine to boost your focus and cognition.

Bottom line, the more relaxed you are, the less energy you’ll waste on stress and anxiety.  Tea, especially green tea, is kinder to your adrenals.  Just like happy grass-fed cows give better milk, happy adrenals give better energy.

To learn more about foods to make you feel great, come to Good Mood Foods on October 28.

Stay tuned for effervescent tips to slay your slump and bust your funk.

Be Well!

Marian