Tag: whole food

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.

Cucumber-Spinach Immune Boosting Smoothie

Smoothies are a great way to sneak immune-supportive fruits and veggies into the daily diet. With Covid-19 continuing to be a global challenge, even for those who are triple vaccinated, diet is an excellent way to help boost your immune system. Whether you are trying to escape the monster or recovering from infection, good nutrition and hydration is critical.

Some foods that are effective in boosting the immune system include citrus, spinach, avocado, ginger, basil, black pepper, tumeric, green tea, garlic, broccoli, beans, nuts and seeds.

Please note that foods or supplements alone will not cure or prevent infection. The only way to protect yourself against Covid-19 is vaccination, physical distancing and proper hygiene practice.

Cucumber-Spinach Immune Boosting Smoothie

Ingredients

  • 1 cup baby spinach
  • 1 medium peeled cucumber (cut in pieces)
  • 2 stalks celery (cut in pieces)
  • 1″ peeled fresh ginger root
  • Juice of 1/2 lime
  • 3/4 cup almond milk
  • 3-4 ice cubes
  • 1 tbsp. chia seeds
  • 1/4 tsp. black pepper
  • Pinch of cayenne pepper

Directions

Add all ingredients to a high powered blender and whip until smooth and creamy (1-2 minutes). Drink, enjoy and stay healthy.