Recipe: Green beans w/ wood ear mushroom

– Dry Wood ear mushroom (hydrated)
– 1 lb. Green Beans (the fresher, the better)
– Water (1-2 cups)
– Avocado Oil
– Ghee (or butter) – 1 teaspoon
– A head of Garlic
– Soy sauce (1 teaspoon)
– Mushroom seasoning (.5 teaspoon)
– Dash of salt and pepper

1. Hydrate dry wood ear mushrooms in a bowl of warm water for ~1 hr.
2. Remove the ends off the stream beans, and break in half
3. In a wok, steam the green beans using a strainer for 5-6 minutes
4. Thinly slice the garlic
5. Pour the green beans in cold water, to stop cooking
6. In the same wok, heat oil and pat of butter
7. Stir fry sliced garlic, until flavor releases
8. Stir in green beans and wood ear mushrooms
9. Season with soy sauce, mushroom powder, salt & pepper
10. Stir fry 2-3 minutes for flavor

Recipe: Instant Pot Rice Congee

3/4 cup (180ml rice cooker cup) Jasmine rice
1 cup chicken broth
6 cups water
Sliced or shredded Ginger

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.

Recipe: Instant Pot Sweet Potato

1-2 pounds sweet potatoes cut in half lengthwise
2 cups water

1. Cut sweet potatoes in half, lengthwise.
2. Place your steaming rack into Instant Pot
3. Add 2 cups of water to the Instant Pot
4. Close Instant Pot and press manual, and reduce time down to 10 minutes. The machine will flash ON and will take about 10 minutes to reach pressure, and then the 10 minute cooking cycle will begin.
5. Once the 10 minute cooking cycle is finished, allow the potatoes to stay in the pot for another 10 minutes. If the Instant Pot’s pressure has not automatically released by now, go ahead and manually release the remaining pressure.
6. Easily peel the skins away from your sweet potatoes or simply serve as cooked halves.

Health: Dr. Steven Gundry on Lectin Avoidance diet

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

Recipe: Butternut Squash Soup

– Whole Foods –

2 tablespoons extra-virgin olive oi
1 carrot, diced
1 celery stalk, diced
1 onion, diced
4 cups cubed butternut squash, fresh or frozen
½ teaspoon chopped fresh thyme
4 cups low-sodium chicken broth
½ teaspoon fine sea salt
½ teaspoon ground black pepper

Heat oil in a large soup pot. Add carrot, celery and onion. Cook until vegetables have begun to soften and onion turns translucent, 3 to 4 minutes. Stir in butternut squash, thyme, chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer until squash is fork-tender, about 30 minutes. Use an immersion blender to purée soup. Alternatively, let the soup cool slightly and carefully purée in batches in an upright blender

Recipe: Braised Beef Shank


  • 2 tbl of avocado oil
  • 1 beef shank with bone
  • 1/2 cup chicken broth
  • 1/2 cup wine (sake)
  • 2 pats of butter
  • 1/2 tsp salt


  • Heat oil, and brown both sides of beef shank in dutch oven
  • Placed covered dutch oven in oven @ 325 degrees  for 1.5 hrs.

Recipe: Pressure Cooker Pork rib soup


  • 1.5 lbs (3-4 pieces) of pork back ribs (e.g. Zupan’s)
  • 1-2 Korean daikon
  • 1 carrot
  • 2-3 cloves garlic
  • 4 slices of ginger
  • 1 pack Taiwan seasoning


  • Slice rib pieces into individual bones
  • Put ribs into a pot, fill with water, and boil vigorously for 10 minutes to get scum and fat out.  Drain, and rinse with water
  • Cut up daikon and carrot.  Remove skin from garlic cloves.
  • Put veggies, pork bones, and seasoning into “Instant Pot” Pressure Cooker.  Press button for meat/stew (35 minutes)
  • Done

Recipe: Galbi Tang (Korean short rib soup)

This is not an everyday dish, because it takes a lot of prep and cooking time.


  • 1.5 lb of beef short ribs (about 6 pieces)
  • 12 cups of water
  • 1 small Korean radish (mu), about 1 lb.
  • 1 small onion
  • 8 cloves of peeled garlic (one head)
  • 3 thin ginger slices
  • 4-6 green onions
  • Seasoning for broth (mushroom powder, salt, chicken bullion)


  • Soak ribs in cold water for about an hour to remove residual blood and bone fragments (traditionally soaked 8-10 hrs)
  • Drain ribs, and blanch in boiling water for 10 minutes
  • Strain the ribs in the sink, and wash each one thoroughly, removing any visible fat.  Clean the pot, too.
  • Put clean ribs in the pot, and add radish, onion, garlic, ginger, and 12 cups water
  • Boil over medium high heat, for 30 minutes to draw flavor from meat
  • Cover and simmer for another 90 minutes.  After the first hour, remove and discard veggies;  except the radish.  Season broth to taste.
  • Dice up the radish, as broth continues to simmer.
  • When soup is done, ladle ribs and broth over diced radish.
New photo by John Wong / Google Photos