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◉ Japanese Food Therapy · Unit 12 · 423, Lotus Root and Chicken Leg Soup
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Lotus root and chicken leg soup (to boost lung immunity)
Recommended reasons: Lotus root and chicken leg soup is a mild, light, and seasonally beneficial Japanese medicinal dish, suitable for inclusion in seasonal affective disorder (SAD) programs as a support for stabilizing bodily rhythms, replenishing body temperature, and restoring daily appetite. The soothing lotus root paired with nourishing chicken is ideal for strengthening lung resistance during dry, cold seasons. When soups, porridges, rice dishes, or hot pots are consumed warm, they send clear reassurances to the body, helping individuals regain a sense of being cared for during periods of coldness, lethargy, drowsiness, or low energy. It is suitable for consumption in small, warm portions at breakfast, lunch, or dinner, helping learners integrate food therapy into their rhythm management.
2. Recipe and Method
Recipe (1–2 servings):
- 160g lotus root
- 180g of chicken thigh meat
- 3 slices of ginger
- 700 ml kelp broth
- a pinch of salt
practice:
- Peel the lotus root and cut it into thick slices; cut the chicken thigh meat into chunks.
- After blanching the chicken, cook it together with lotus root and ginger slices.
- Simmer over low heat for 35–45 minutes.
- After the lotus root becomes soft and powdery, season it with a little salt.
- Eat warm.
- Before eating, smell the aroma and observe the color of the soup, then slowly put it in your mouth.
- Adjust the saltiness and portion size according to your physical condition, keeping it mild and not excessive.
3. Small rituals for body and mind
When preparing lotus root and chicken leg soup, you can first focus your attention on the water temperature, steam, color of the ingredients, and hand movements, allowing your body to slowly return to the present moment from a state of distraction, sluggishness, or low mood.
During heating or stirring, slow down and remind yourself: I don't need to become energetic immediately, I just need to give my body a stable start.
When you take your first bite, feel the warmth as it travels from your mouth into your stomach. View this meal as a small step in your daily rhythmic care, rather than a demand on yourself.
4. Dietary Therapy Experience Record
- Record when you eat it, whether it's breakfast, lunch, dinner, or a supplement when you're feeling down, cold, sluggish, or have difficulty getting up in the morning.
- Observe whether there are any changes in body temperature, satiety, mental alertness, and emotional stability within 30–60 minutes after consumption.
- If you consume it during prolonged cloudy days, a holiday feeling of emptiness, or a lack of energy in winter, you can record whether it helps you regain some motivation.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Lotus Root and Chicken Leg Soup: A Gentle and Nourishing Dish in the Seasonal Rhythm
6. Precautions
- Soups and hot pot dishes are best eaten warm; it is not recommended to consume large quantities directly after refrigeration.
- Miso, soy sauce, or broth contain sodium, so blood pressure managers should control the amount of seasoning they use.
- Those allergic to seafood, beans, dairy products, mushrooms, or sake lees should replace these foods with the corresponding alternatives.
- For first-time users, it is recommended to consume a small amount and observe the stomach, skin, and sleep reactions.
- It is not advisable to eat too much salt or too much food at night, so as not to affect sleep and water metabolism.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have chronic illnesses, are pregnant, have food allergies, are taking medication, or have special nutritional restrictions, please prioritize following the advice of your healthcare provider and nutritionist.
Intelligently recommend dietary therapy combinations according to the course stage, which are low-burden, highly nutritious, easy to operate and replaceable; load them to the content box on the right with one click, so you can eat well and make rapid progress.
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Record key progress and reflections by unit, automatically summarize and visualize trends, support attachments and reminders, and help you steadily achieve your goals with full traceability.