It was interesting to learn in the course of my ancient lunar calendar studies that Gluten Free is not new!! The ancient Traditional Chinese Medicine (TCM) doctors had specific dietary modification days on the Lunar calendar. On those days, they avoided grains and advocated for substitutes. These substitutes were better for their patients’ health and better for the agricultural environment.

Additionally, ancient Chinese doctors also warned against lack of diversity in our diets. Choosing colorful meals based on the TCM theory of the 5 elements ensured balance in each meal. This balance was assessed through color, shape, taste, action, and season.

Here’s a colorful, element balanced, Gluten Free menu. It includes recipes and a shopping list for the Gluten Free Days on the Dao Life Lunar Calendar. (Days: 11, 25 through 28)

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Breakfast: Earth Element – Quinoa and Pineapple Breakfast Bowl

Ingredients:

• 1/2 cup cooked quinoa
• 1/4 cup plain Greek yogurt (or dairy-free alternative)
• 1/2 cup fresh pineapple, diced
• 1/4 cup mango, diced
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup
• 2 tablespoons chopped almonds

Instructions:

1. In a bowl, combine cooked quinoa and Greek yogurt.
2. Top with fresh pineapple, mango, chia seeds, honey or maple syrup, and chopped almonds.
3. Serve immediately for a nourishing start to your day that supports the Earth element and digestive system.

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Lunch: Fire Element – Spicy Red Lentil and Tomato Soup

Ingredients:

• 1 cup red lentils, rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 red bell pepper, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon chili flakes (adjust to taste)
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and garlic, and sauté until translucent.
2. Add red bell pepper, cumin, smoked paprika, and chili flakes. Cook for another 2 minutes.
3. Stir in red lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro, for a heart-warming, fiery lunch.

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Snack: wood Element – exotic slaw

Ingredients:

• 1 small grapefruit, segmented
• 1/4 cup sauerkraut (fermented cabbage)
• 1/2 cup jicama, sliced
• 1 tablespoon tahini (optional for dipping)
• 1 tablespoon sunflower seeds

Instructions:

1. Segment the grapefruit and place it in a small bowl.
2. Serve with a side of sauerkraut and sliced jicama.
3. Optional: serve with tahini for dipping.
4. Sprinkle sunflower seeds over the grapefruit for added texture and nutrition.
5. Enjoy this snack before dinner for a bitter and sour combination that supports the Wood element and liver health.

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Dinner: Water Element – Black Bean and Black Rice Bowl

Ingredients:

• 1 cup cooked black rice
• 1 can (15 oz) black beans, rinsed and drained
• 1 small red onion, diced
• 1/2 cup corn kernels
• 1/2 cup diced red bell pepper
• 1 avocado, sliced
• 2 tablespoons olive oil
• Juice of 1 lime
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)

Instructions:

1. In a large bowl, combine cooked black rice, black beans, red onion, corn, and red bell pepper.
2. In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
3. Pour the dressing over the rice and bean mixture, and toss to combine.
4. Top with avocado slices and garnish with fresh cilantro.
5. Serve at room temperature or chilled for a kidney-supporting, salty and savory dinner.

Sweet Tooth: Metal Element – Sweet and Sour Pear with Dark Chocolate

Ingredients:

• 1 medium pear, sliced
• 1/2 cup plain Greek yogurt (or dairy-free alternative)
• 1 tablespoon honey or maple syrup
• 1 teaspoon lemon juice
• 1/4 teaspoon ground cinnamon
• 1 ounce dark chocolate (70% cocoa or higher), broken into pieces

Instructions:

1. Slice the pear into thin wedges and place them on a plate.
2. In a small bowl, mix the Greek yogurt with honey or maple syrup, lemon juice, and ground cinnamon until well combined.
3. Serve the pear slices with a dollop of the sweetened yogurt.
4. Arrange the dark chocolate pieces on the side.
5. Enjoy this snack with the combination of sweet pear, sour lemon yogurt, and the bitter finish of dark chocolate.

Nutritional Summary

This snack offers a delightful mix of flavors that supports the Metal element in Traditional Chinese Medicine, with sweet, sour, and bitter components:

• Pear: Provides sweetness and a good source of fiber and vitamins.
• Greek Yogurt: Adds creaminess, protein, and a touch of sourness with the lemon juice.
• Honey or Maple Syrup: Adds natural sweetness.
• Dark Chocolate: Offers a satisfying bitter end and is rich in antioxidants.

This snack is not only delicious but also aligns with the principles of TCM, making it a perfect bedtime treat that supports overall well-being. Enjoy!

Nutritional Summary

This gluten-free, TCM element-inspired menu provides balanced meals that align with the principles of Traditional Chinese Medicine, focusing on whole foods and specific flavors to support various organ systems:

• Breakfast (Earth Element): Promotes digestion with yellow foods like pineapple and mango.
• Lunch (Fire Element): Supports heart health with spicy red foods like red lentils and tomatoes.
• Snack (Wood Element): Enhances liver function with bitter and sour foods like grapefruit, sauerkraut, and jicama.
• Dinner (Water Element): Nourishes the kidneys with salty and black foods like black beans and black rice.
• Dessert (Metal Element): Provides sweetness and fiber to end the digestive intake, and begin the final processing of the day.

Enjoy these flavorful and nourishing recipes. They cater to gluten-free dietary needs. They also incorporate the wisdom of TCM elements for a holistic approach to wellness.