Tag: anti-inflammatory diet

Baby Bok Choy with Tahini-Ginger Sauce

I love this simple yet elegant dish that is a real cinch to prepare. It is light yet very flavorful and ultra healthy. Bok choy takes center stage in this special entree. Bok choy, or Chinese cabbage, has deep green leaves and lighter bulbous bottoms that remind me of spoons. It is a cruciferous vegetable (in the same family as brussel sprouts, broccoli, cabbage, cauliflower, kale and turnips). Cruciferous vegetables contain sulforaphanes which help reduce inflammation. If you recall from previous posts, prolonged inflammation is linked to cancer, heart disease, diabetes, arthritis, cognitive decline and dementia. Eating cruciferous veggies raw is the most optimal way to take in the sulforaphanes. The next best way is steaming for 2-3 minutes.

How did I dream up this recipe? Long story short, I’m in Lucky’s Market and this guy is admiring the baby bok choy. “Looks beautiful, doesn’t it?” I’ll be honest I heard of bok choy but never cooked it. My response, “Sure does. What do you do with it?” He told me his recipe. He stressed “it has to be baby bok choy – not mature stalks.” I got a pen and sales receipt (the only thing I had to write on) out of my purse and asked him to repeat. Then he hand picked the perfect bok choy for me and wished me luck with making. People are so great!

Baby Bok Choy with Tahini-Ginger Sauce (from the man at Lucky’s Market)

Ingredients

  • Fresh bok choy leaves
  • Firm and pressed tofu cut in small pieces
  • 2 scallions cut in pieces
  • Toasted sesame seeds
  • 2 garlic toes finely chopped (or put through garlic press)
  • 1 piece fresh ginger size of thumb (peeled and very finely minced)
  • 6 tbsps. tahini sauce
  • 2 tbsps. white vinegar
  • 1 tbsp. miso paste
  • 1/4 tsp. ground black pepper
Bok choy, ginger, garlic, scallions, tahini, white vinegar, miso paste, sesame seeds, black pepper, tofu (not pictured)

Directions

  1. Pour 1/2 cup water into a skillet pan. Place bok choy and scallions in the pan. Place tofu on top of the bok choy. Turn heat up to high. Put a cover tightly over the bok choy and tofu so that no steam escapes. Steam for 2 – 3 minutes until bok choy is tender and tofu heated through.
  2. For the sauce place tahini,white vinegar, miso paste, ginger, garlic and black pepper in a bowl and wisk ingredients together.
  3. Gently lift out the bok choy and tofu and place on dinner plate. Place tahini-ginger sauce off to the side and place scallions over. Sprinkle with toasted sesame seeds.

Healing Tumeric Banana Date Smoothie

Every single day, 7 days a week, 365 days a year I include tumeric in my diet. I have been doing this for the past three years. I usually add it to my green beans which is my go to mid-day snack. Today I switched things up and made this delicious, healing tumeric smoothie. Before I get into the smoothie though, let’s talk about tumeric.

Tumeric (Curcuma longa) is a potent spice that gives curry its bright mustard yellow color. It has been used in Indian culture for centuries as a spice but also as a medicinal. Curcumin is the powerful compound in tumeric that provides profound health benefits. It has significant anti-inflammatory properties. In fact, so significant that it is said to exceed the therapeutic benefits of ibuprofen (Advil, Motrin). As mentioned in my previous post, chronic inflammation plays a role in heart disease, cancer, diabetes, arthritis, dementia and depression. Anything that reduces inflammation in the body will help to offset such conditions.

When I was a young nurse working in neurology it was always the belief that neurons (brain cells) were incapable of multiplying. Well this was a myth that has been busted. Advances in neuroscience research have found that neurons can indeed multiply and form new connections even after childhood. Brain derived neurotrophic factor (BDNF) is a protein responsible for preserving the life of neurons. BDNF is found to be lower in individuals suffering from Alzheimer’s and depression. Curcumin elevates levels of BDNF and consequently promotes neurogenesis (growth of nerve tissue). This is exciting news in the prevention and off-setting of neuro-degenerative processes.

There is evidence that curcumin may prevent certain cancers – most notably colorectal cancer. It helps the body destroy mutated cancer cells before they have a chance to spread. Although there is nothing absolutely substantiated at this point, research is underway in curcumin’s role in killing off cancer cells and preventing the metastasis (spread) of cancer. The preliminary reports look promising.

In order to fully benefit from the cucumin in tumeric it should be ingested along with black pepper. The piperine found in black pepper reacts with cucumin to enhance its absorption.

Tumeric can be ingested in the form of the actual tumeric root, the powdery spice or supplemental capsules. Tumeric root can be found in certain grocery stores and the daily recommended dose is 1/4 inch. I have been successful in getting it at Heinen’s and Meijers although I understand it is available at Whole Foods Market. It lasts about 10 days in the refrigerator if the skin is left on. Powdered tumeric is found in the spice section of practically any grocery store. The recommended dose is 500 – 2000 mg per day (1/4 – 3/4 tsp). The fresh form of tumeric is always better than the dried spice as it retains more nutrients. That being said, it is not always possible to have fresh on hand so I always have the powder in my spice rack.

If you are taking any of the following medications you should talk to your doctor first before taking tumeric on a regular basis:

  • Blood thinning medication (coumadin, plavix, aspirin, warfarin, clopidogrel). Tumeric may increase the effects of these medications.
  • Drugs that reduce stomach acid (cimetidine, ranitidine, omeprazole, famotidine). Tumeric may interfere with the action of these drugs.
  • Drugs for diabetes. Tumeric may increase the effects of these medications causing low blood sugar).
Every bit as yummy and creamy as it looks in this picture

Ingredients

  • 1 cup unweetened almond milk (or plant based milk of your choosing)
  • 1 banana
  • 1 scoop unflavored collagen powder (see my article Collagen: Restoring Your Fountain of Youth)
  • 3 pitted dates
  • 1/2 tsp. tumeric powder
  • 1/8 tsp. ground black pepper

Directions

Simply add all ingredients in a blender, whip it up and ENJOY! The collagen powder is optional but wow does it give this smoothie added depth and a whipped cream flavor and consistency.

Fresh tumeric. Keep the skin on and place in ziplock bag in the refrigerator to prolong freshness and longevity. I read it can be kept in the freezer for up to one month but I have never done this.
Look at that vibrant beautiful color! All you need is 1/4 inch a day (plus black pepper).