Chinese Food

Introduction
Blood health is foundational to overall well-being, influencing energy levels, immune function, and even skin vitality. In traditional wellness practices, certain foods are believed to support blood production and circulation, often by providing iron, folate, vitamin B12, and other essential nutrients. Modern nutrition aligns with these principles, emphasizing diets rich in leafy greens, lean proteins, and whole grains. This article explores seven easy-to-make, blood-nourishing home recipes that blend flavor with health benefits. From hearty soups to vibrant salads, these dishes are designed to fit into daily meals while boosting vitality.

The Science Behind Blood-Nourishing Foods
Blood is composed of red blood cells, which carry oxygen, and plasma, which transports nutrients. Iron deficiency, a common cause of anemia, can lead to fatigue and weakness. Vitamin C aids iron absorption, while folate and vitamin B12 support red blood cell production. The recipes below prioritize ingredients like spinach, red meat, beans, and citrus fruits to address these needs holistically.

Stir-Fried Spinach with Garlic and Fermented Bean Paste
Spinach is a powerhouse of iron and folate, while garlic adds antimicrobial properties. Fermented bean paste (like miso or doubanjiang) enhances flavor and provides probiotics.

Ingredients (Serves 4):

• 300g fresh spinach, washed and trimmed
• 3 garlic cloves, minced
• 1 tbsp fermented bean paste
• 1 tsp sesame oil
• 1 tbsp vegetable oil
• 1/4 tsp salt
• 1/2 tsp sugar

Instructions:

1. Heat vegetable oil in a wok over medium heat. Add garlic and stir-fry until golden (30 seconds).
2. Stir in fermented bean paste, cooking for 1 minute until fragrant.
3. Add spinach, tossing gently until wilted (2-3 minutes).
4. Drizzle with sesame oil, sprinkle salt and sugar, and mix well. Serve hot with steamed rice.

Tip: Pair with a vitamin C-rich side dish (e.g., bell peppers) to boost iron absorption.

Black Fungus and Red Date Chicken Soup
Black fungus (wood ear mushrooms) contains iron and dietary fiber, while red dates are a traditional remedy for fatigue. Chicken provides lean protein.

Ingredients (Serves 6):

• 500g chicken thighs, bone-in
• 20g dried black fungus, rehydrated
• 10 red dates, pitted
• 1-inch ginger, sliced
• 8 cups water
• 1 tsp salt

Instructions:

1. Blanch chicken in boiling water for 2 minutes to remove impurities. Drain.
2. In a large pot, combine chicken, ginger, and water. Bring to a boil, then simmer for 30 minutes.
3. Add black fungus and red dates. Simmer for another 45 minutes.
4. Season with salt. Serve piping hot.

Tip: Soak black fungus overnight to reduce cooking time.

Steamed Egg Custard with Minced Pork and Wolfberries
Eggs are rich in vitamin B12, while wolfberries (goji berries) offer antioxidants. This dish is gentle on the stomach and easy to digest.

Ingredients (Serves 3):

• 4 large eggs
• 100g minced pork
• 1 tbsp wolfberries, soaked
• 1/4 tsp white pepper
• 1 tsp light soy sauce
• 1/2 tsp sesame oil
• 5 cups chicken broth

Instructions:

1. Whisk eggs with broth until smooth. Strain through a sieve to remove lumps.
2. Stir in minced pork, wolfberries, pepper, soy sauce, and sesame oil.
3. Pour mixture into a heatproof dish. Cover with foil.
4. Steam over medium heat for 20 minutes, or until set. Serve warm.

Tip: Use a ratio of 1 egg to 1/3 cup broth for a silky texture.

Black Sesame and Red Bean Congee
Black sesame seeds are loaded with iron and calcium, while red beans provide folate. Congee is a comforting breakfast or late-night snack.

Ingredients (Serves 4):

• 1/2 cup red adzuki beans, soaked overnight
• 1/2 cup short-grain rice
• 1 tbsp black sesame seeds, toasted
• 6 cups water
• 1 tbsp honey (optional)

Instructions:

1. Rinse rice and beans. Combine with water in a pot. Bring to a boil, then reduce heat to low.
2. Simmer for 1.5 hours, stirring occasionally, until creamy.
3. Stir in sesame seeds and honey. Serve with a side of pickled vegetables.

Tip: Freeze leftover congee in portions for quick meals.

Warm Quinoa Salad with Roasted Beetroot and Feta
Beetroot is high in iron and nitrates, which improve blood flow. Quinoa offers complete protein, while feta adds calcium.

Ingredients (Serves 4):

• 2 medium beetroots, peeled and cubed
• 1 cup quinoa, rinsed
• 1/4 cup crumbled feta
• 1/4 cup pumpkin seeds
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1/4 cup fresh parsley, chopped

Instructions:

1. Preheat oven to 400°F (200°C). Toss beetroot with 1 tbsp olive oil. Roast for 25 minutes.
2. Cook quinoa in 2 cups water for 15 minutes. Fluff with a fork.
3. Mix quinoa, beetroot, feta, and pumpkin seeds. Drizzle with remaining oil and vinegar.
4. Top with parsley. Serve warm or at room temperature.

Tip: Use pre-cooked beetroot to save time.

Sweet Potato and Goji Berry Dessert Soup
Sweet potatoes deliver vitamin A and fiber, while goji berries are revered for their adaptogenic properties. This soup is a soothing end to a meal.

Ingredients (Serves 4):

• 2 medium sweet potatoes, peeled and cubed
• 1/4 cup goji berries
• 4 cups water
• 2 tbsp rock sugar (adjust to taste)

Instructions:

1. Boil sweet potatoes in water for 15 minutes until tender.
2. Add goji berries and sugar. Simmer for 5 minutes.
3. Serve warm or chilled, garnished with coconut flakes.

Tip: Substitute rock sugar with honey for a vegan option.

Pan-Seared Salmon with Lemon-Dill Sauce
Salmon is rich in omega-3s and vitamin B12. The lemon-dill sauce enhances iron absorption with its vitamin C content.

Ingredients (Serves 2):

• 2 salmon fillets (6oz each)
• 1 lemon, juiced and zested
• 1 tbsp fresh dill, chopped
• 2 tbsp olive oil
• 1/4 tsp black pepper

Instructions:

1. Season salmon with salt and pepper. Heat oil in a skillet over medium heat.
2. Sear salmon skin-side down for 4 minutes. Flip and cook for 3 minutes.
3. Remove salmon. Add lemon juice and zest to the pan, scraping browned bits.
4. Drizzle sauce over salmon. Top with dill. Serve with steamed broccoli.

Tip: Use wild-caught salmon for higher omega-3 content.

Conclusion
Incorporating blood-nourishing foods into your diet doesn’t require elaborate meals. These recipes demonstrate how everyday ingredients can be transformed into dishes that support vitality. Consistency is key—enjoy these meals regularly, and pair them with hydration, adequate sleep, and light exercise for optimal results. Remember, food is medicine, and every bite is an opportunity to nourish your body from within.

Additional Tips for Blood Health

• Stay hydrated to prevent blood thickening.
• Avoid excessive caffeine, which may inhibit iron absorption.
• Cook in cast iron pans to subtly increase iron content in foods.
• Combine plant-based iron sources (like spinach) with vitamin C-rich foods (like oranges) for better absorption.

By prioritizing these simple, nutrient-dense recipes, you can take proactive steps toward sustained energy and well-being.