Base ingredients (for all versions):
- 1 cup rice
- 1 bunch fresh asparagus (cut off the tips and set aside; slice the remaining stalks into rounds)
- 1 onion, finely chopped
- ½ cup white wine (optional)
- 1 liter broth (vegetable or chicken, depending on the type)
- Olive oil (or butter depending on the type)
- Salt, pepper
- Fresh dill or parsley (optional)
Basic preparation:
- In a pot, sauté the onion in oil/butter until translucent.
- Add the rice and toast for 1–2 minutes. Deglaze with the wine.
- Gradually add the broth, one ladle at a time, stirring continuously.
- Halfway through cooking, add the asparagus (except the tips, which go in at the end).
- Once the rice is al dente, remove from heat. Add the asparagus tips and stir.
- Finally, add the additional ingredients according to your type.
1. Choleric (Hot & Dry)
Goal: Cooling, light, not heavy, with mild flavors.
- Fat: Olive oil (not butter).
- Broth: Vegetable broth, light.
- Additions at the end:
- Lemon zest and a little lemon juice (for freshness).
- Fresh mint or dill.
- A little Parmesan (optional, in moderation).
- Avoid: Cream, butter, excessive cheese.
- Why: The Choleric type already has “heat” in the body. Lemon and fresh herbs cool him down, while butter and heavy cream burden him.
2. Melancholic (Cold & Dry)
Goal: Warm, nourishing, soft, fatty, well-cooked.
- Fat: Mix of butter + olive oil (for warmth and lubrication).
- Broth: Chicken broth (more nourishing and warming).
- Additions at the end:
- Parmesan (generous amount) or graviera cheese.
- 1 egg yolk (adds creaminess and nourishment).
- A little heavy cream (optional).
- Avoid: Raw vegetables, sour flavors (too much lemon), dry wines.
- Why: The Melancholic type is cold and dry, needing warmth, fat, and moisture. The egg yolk and cream “lubricate” the dryness.
3. Phlegmatic (Cold & Wet)
Goal: Spicy, drying, light, with strong aromas that “dry out.”
- Fat: Olive oil (light, not butter).
- Broth: Vegetable broth with a little ginger or pepper.
- Additions at the end:
- Fresh grated ginger or ginger powder.
- Cayenne pepper or red pepper (a pinch).
- A little cumin or turmeric (for “drying”).
- Minimal cheese (preferably crumbled feta).
- Avoid: Creams, excessive cheese, butter, sweet additions.
- Why: The Phlegmatic type has moisture that weighs him down. Spicy spices “burn” the moisture, boost metabolism, and keep him light.
4. Sanguine (Hot & Wet)
Goal: Mild, purifying, cooling, with fresh ingredients that “open” the blood.
- Fat: Olive oil (extra virgin).
- Broth: Vegetable broth with a little wine (white, dry).
- Additions at the end:
- Fresh herbs: parsley, dill, spring onion.
- A little lemon zest.
- Pepper (black or red, a little).
- A little crumbled feta (optional).
- Avoid: Excessive fats (butter, creams), too much salt.
- Why: The Sanguine type is hot and wet. He needs fresh, light ingredients that aid blood circulation. Herbs and pepper “open” circulation without overheating.
🍽️ How to Serve:
- For Choleric and Sanguine, serve with a little fresh lemon on the side.
- For Melancholic, serve with extra Parmesan and a drizzle of olive oil on top.
- For Phlegmatic, serve with a pinch of cayenne pepper and fresh grated ginger.
Enjoy! 🌿
— Dr. Angeliki Makri, Clinical Dietitian, MSc, PhD, Medical School NKUA
Book an appointment at NMD Praxis to find out which Hippocratic type you are, to understand what you need for your nutrition, and to learn what your specific body requires!
