ALIMENTOS SALUDABLES A BASE DE HIERBAS ORIENTALES

DIETA HIERBAS OTOÑO

 

 

 

 

Sheng Di (Rehmannia)Lotus Root

and Lean Pork Nourishing Soup

生地莲藕瘦肉汤

The Sheng Di Lotus Root Pork Soup is a nourishing medicinal tonic that combines the TCM herb Sheng Di Huang (生地黄) with the culinary ingredient lotus root (莲藕).
This soup replenishes Yin and moistens dryness (滋阴润燥), clears heat and cools the blood (清热凉血), and nourishes the blood to improve complexion (补血养颜).
It is especially suitable for individuals with internal dryness (燥热), Yin deficiency with internal heat (阴虚内热), or those who need to regulate Qi and Blood.

 

TCM Benefits

1. Nourishes Yin and relieves dryness

• Sheng Di Huang (生地黄) is cool in nature and has a sweet-bitter taste.
  It enters the Heart, Liver, and Kidney meridians, replenishes Yin fluids, and generates body fluids.
  It alleviates symptoms such as thirst and dry skin.
• Lotus root (莲藕) is rich in mucilage protein and dietary fiber, which moisturizes the lungs and intestines, improving constipation or respiratory discomfort caused by autumn–winter dryness.

2. Clears heat and cools the blood

• Sheng Di Huang is a classic cooling herb that treats deficiency heat.
  It helps reduce internal heat caused by overwork, nighttime heat, dryness, and spontaneous sweating.
• Lotus root is cooling in nature, reduces heat, and assists in stopping bleeding.
  It is helpful for mild gum bleeding, nosebleeds, and heat-related blood symptoms.

3. Nourishes the blood and improves complexion

• Lotus root is rich in iron and vitamin C, aiding hemoglobin synthesis and improving pale complexion.
• Sheng Di Huang regulates blood heat and helps reduce acne, facial redness, and heat-induced skin flare-ups.

4. Strengthens the spleen and improves digestion

• The tannins and fiber in lotus root help regulate stomach and intestinal function and aid digestion.
• The light and clean broth is easy to digest, making it suitable for recovering patients or those with weak digestive function.

 

Who Should Eat It? Who Should Avoid It?

Recommended for

• People with Yin deficiency and excess internal heat caused by prolonged stress or frequent late nights.
• Women with dry skin, dull complexion, or Qi and blood deficiency.
• Individuals suffering from thirst or constipation due to seasonal dryness or summer heat.
• Those needing nourishment but cannot tolerate overly warming herbs (e.g., menopausal hot flashes).

 

Avoid for

• People with colds or flu (外感 illness).

 

Ingredients

• Sheng Di (生地) – 60 g
• Lotus root (莲藕) – 600 g
• Red dates (红枣) – 10 pieces, pitted
• Lean pork (瘦猪肉) – 250 g
• Salt (食盐) – to taste

 

Cooking Instructions

1. Wash Sheng Di thoroughly.
2. Remove the pits from the red dates and rinse well.
3. Scrub the lotus root, remove the joints, and slice thinly.
4. Cut the lean pork into chunks and drain excess water.
5. Place all ingredients into a clay pot, add an appropriate amount of water, and bring to a boil.
   Once boiling, reduce to low heat and simmer for about 2 hours.
6. Season with salt and serve hot.

 

Nutritional Value

This soup is rich in protein, glucose, alkaloids, mannitol, malic acid, vitamins A, B1, D, E, K, and essential minerals such as potassium, magnesium, calcium, iron, copper, zinc, and manganese.

 

Health Benefits

• Hydrates the skin, improves moisture balance, and supports healthy complexion.
• Sheng Di (生地): clears heat, cools the blood, and benefits the heart, liver, and lungs.
• Lotus root (莲藕): cools the blood, stops bleeding, aids digestion, and promotes muscle strength.

 

Tips

• This soup is cooling in nature and is especially good in summer when lotus root is in season.
• Cooked lotus root is rich in iron, making it beneficial for blood nourishment.

 

Precautions

• Cold or weak constitution: reduce Sheng Di or consult a practitioner.
• Pregnant women & diabetics: consume only under medical supervision.
• Allergic individuals: ensure no allergies to specific ingredients.

 

Sheng Di (生地) — Fresh Rehmannia Root

Sheng Di Huang is the fresh root of Rehmannia glutinosa, belonging to the Scrophulariaceae family.
It is cold in nature, has excellent heat-clearing and blood-cooling properties, and is widely used in TCM formulas.

 

Major Effects

• Clears heat and generates fluids (清热生津): reduces body heat and replenishes fluids.
• Cools blood and stops bleeding (凉血止血): useful for nosebleeds, uterine bleeding, and heat-induced hemorrhage.
• Additional benefits: treats Yin-deficient fever, menstrual irregularities, constipation, skin disorders, bruising, and muscle injuries.
  It may also relieve eye fatigue and help regulate blood sugar.
• Historical use: One of the main ingredients in Kyungokgo (景岳膏/경옥고), a royal tonic in the Joseon Dynasty.

 

Usage & Side Effects

• Usage: raw juice taken 3× daily, or simmered with honey.
  When decocted, typically 9–15 g is used.
• Cautions:
  • Very cooling—long-term use may cause diarrhea in people with weak digestion.
  • Do not consume together with scallions, garlic, or radish.
  • If side effects occur, dried Rehmannia (Shu Di or Gan Di) can be used instead.

 

Red Dates (大枣) — Benefits & Precautions

Red dates (jujubes) are highly nutritious, rich in vitamins, sugars, organic acids, minerals, and amino acids.
TCM views them as warm, sweet, and entering the Spleen and Stomach meridians, capable of tonifying Qi, nourishing blood, calming the mind, and harmonizing herbal formulas.
However, individuals with weak digestion or excess dampness should avoid excessive consumption.

 

Nutritional Benefits

1. Rich nutrition: Vitamins A & C, calcium, iron, proteins, sugars, organic acids, and amino acids.
2. Tonifies Spleen/Stomach & boosts Qi: suitable for people with poor appetite or fatigue.
3. Nourishes blood & calms the mind: helpful for menstrual irregularities and anxiety.
4. Liver protection & detox: lowers cholesterol, increases white blood cells, and improves serum protein levels.
5. Boosts immunity: enhances phagocytic activity of mononuclear cells.

 

Consumption Guidelines

• Moderation: 3–5 pieces per day; excessive intake may cause bloating, especially for weak digestion.
• Proper combinations: pair with grains like millet, oats, or rice to reduce heaviness.
• Cooking methods:
  • Porridge with glutinous rice & red beans → nourishes blood & complexion
  • Red date tea (cut or roasted dates release more nutrients)
  • Red date & snow fungus soup → moistens lungs
  • Red date egg with brown sugar → strong blood-nourishing effect

 

Who Should Avoid

1. People with damp-heat or thick yellow tongue coating
2. Those with severe digestive weakness
3. Diabetics (especially with sweetened jujubes)