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  • Writer's picturedaniel smith

The Shiatsu Bus Food Energetics series: Buckwheat Loaf with Spring Greens and Mushroom Gravy.

Buckwheat nourishes the intestines and stimulates Blood circulation. It has a cooling and strengthening effect on the intestines and helps to remove Dampness with a stimulating effect on the circulation of Blood and Ki. The carrot is a simple and effective remedy for digestive Stagnation which soothes whilst also mildly stimulating the circulation of both Blood and Ki.

Mildly sour and bitter Spring greens have a gentle cleansing action on the Liver and contain nutrients vital to the Blood. They nourishes the bone marrow, moisten the Organs, nourish the Heart and strengthen the bones and sinews. The greens also soothe the digestive system and are often used to help treat stomach ulcers. The carrot and red lentils resonate energetically with the Spleen and will support its functions. The carrot and garlic both nourish the Lung.

Pumpkin seeds help strengthen the Ki and support the Spleen and Kidney. Mushrooms are known to help strengthen immunity and also detoxify the body, and remove excess Heat from the system. The soy sauce directly nourishes the tissues of the Kidney system but too much salt in the diet will have the opposite effect, which is important to bear in mind if you have a Kidney condition.


Lentil and buckwheat bake

200g whole buckwheat

2x medium onion, chopped

3-5 cloves of Garlic crushed and chopped

2 medium carrot, finely cubbed

2 small bay leaves

2 medium-sized tomato, chopped

100g red lentils

1 1/2tablespoon Italian herbs

2 teaspoon garlic powder

5 tablespoon tamari or Dark Soy Sauce

800ml vegetable stock

pinch of dried chipotle chilli flakes

2-3 tablespoons marmite or Nutritional Yeast

salt and pepper

Mushroom Gravy:

½ cup dried Porcini mushrooms

2 tablespoon olive oil

1 medium red onion finely diced

1 shallot finely diced

3 cloves garlic minced

5 sprigs fresh thyme

3 sprigs fresh rosemary

6 ounces chesrtnut mushrooms sliced

250ml vegetable stock using the mushroom water. sieved to remove any grit

2 tablespoon corn flour + cup of cold water

salt and pepper to taste


Buckwheat Loaf

Heat a medium-sized non-stick frying pan and toast the buckwheat groats for 5 minutes or so until they release a nutty aroma and start to brown slightly. Turn off the heat and tip out onto a plate to stop any further toasting.

Grab a medium-sized frying pan and heat a couple of tablespoons of oil in the bottom. When hot, add the onion, carrot, garlic and bay leaf. Sauté for 5 minutes over a medium heat until all start to soften. Stir frequently and don’t let the onion stick to the bottom of the pan. Add the chopped tomato, herbs and tamari and cook for a couple of minutes, then stir in the red lentils and toasted buckwheat. Mix together well and cook for a minute, so the flavours start to absorb into the lentils.

Carefully pour in the vegetable stock, bring to the boil, pop on the lid and reduce the heat to low. Simmer for 30 minutes or so until all the fluid has been absorbed and the mix is thick and gloopy. You may need to remove the lid for the last 5 minutes to evaporate the last bit of water.

Whilst the mix is simmering, pre-heat the oven to 180ºC and line a square baking tray or dish with baking paper.

Once the mix is thick and gloopy, turn off the heat, remove the bay leaves and stir in the chilli flakes, marmite or nutritional yeast and season with salt and pepper. Check the flavour and add more seasoning if needed. Spoon the mix into the prepared baking tin – you may wish to sprinkle a few more chilli flakes over the top if you like a little kick. Bake in the oven for 30 minutes until golden brown on top. Remove from the oven and leave to settle for 10 minutes or so before cutting – if it’s too hot the mix will fall apart when you cut it.

Using the baking paper, transfer the bake onto a board and cut into 9 – 12 slices (depending on how big you like them). Can be served hot or cold, keeps in the fridge for up to 4 days and freezes well.

Gravy Put the dried porcini mushrooms in a small bowl and cover with 150ml of hot water. Let soak for 30 minutes.

Whisk the 2 tablespoon corn flour with the ¼ cup water until smooth and creamy. Set aside.

Heat the 2 tablespoon olive oil in a pan over medium-high heat. When the oil is hot, add the onions and mushrooms and cook for 7 minutes ,or until they begin to brown. Add the shallots and cook for two minutes. Add the garlic and cook for two to three minutes, or until it just begins to brown..

Pour the porcini mushrooms, including the water they soaked in, into the pan. Add 100ml veg stock and the rosemary and thyme and bring to a boil. Reduce heat to simmer and cook for 15-20 minutes.

It's normal for the liquid to reduce during this time, but you don't want it to evaporate too much, so make sure that the heat is low.

Put a fine strainer over a large bowl and pour the mushroom mixture into the strainer. Rinse the pan and put back on medium-high heat. Pour the mushroom gravy back into the pan and bring to a low boil. Whisk in the flour mixture and continue whisking until the gravy thickens Add the salt and pepper to taste and stir for another minute.

Don’t throw the solid mushroom mixture away. Remove the herbs and finally chop it, then add to the sauce and serve as a gravy.

Spring Greens

Heat a little sesame oil in a wok or frying pan and fry the pumpkin seeds on a medium heat for 2-3 mins then add a few splashes of tamari or soy sauce and toss these around for a couple of minutes.

Lightly steam the finely chopped greens for 3 minutes then add to the pan and mix in the pumpkin seeds. Season with salt and pepper.

Serve a slice of the loaf on top of the Spring Greens and pour over the gravy.

For more recipes and articles on Shiatsu, Oriental Medicine and Food Energetics, please follow this link

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