joy choy stir-fry

 joy choy stir fry1

Until yesterday I didn’t know there was more than one kind of bok choy.  To my amazement there are at least 20 varieties!  Bok choy, is a member of the cabbage family and is a staple food in China.  It has crunchy stems and soft leaves similar to kale.  Like rhubarb, it is another great plant source of calcium.  One cup contains 15% of your daily allowance.

Yesterday at the Farmers’ Market I purchased two beautiful bunches of bok choy, I was told they were a variety called “joy choy.”  I never heard of it before but I thought I would give it a try!

Joy Choy Stir Fry

2 tablespoons coconut oil

½ red onion, thinly sliced

4 cloves garlic, thinly sliced

2 bunches bok choy, cut into 1 inch pieces

1.5 tablespoons bragg’s amino acids, coconut amino acids or soy sauce

¼ teaspoon crushed red pepper flakes

¼ cup toasted pine nuts

1 tablespoon sesame seeds (I used black sesame seeds)

joy choy stir fry 2

-Heat coconut oil in a wok or large frying pan over medium heat.

-Add onions and garlic and stir-fry for 5 minutes.

-Add bok choy, amino acids or soy sauce and red pepper flakes, stir-fry for an additional 5 minutes or until greens are wilted.

-Top with toasted pine nuts, sesame seeds and serve warm over brown rice or quinoa for a complete meal!

Don’t have coconut oil?  Substitute with olive oil.  I just like using coconut oil because it remains stable at high heat reducing oxidation.

joy choy stir fry

Need a reason to add more vegetables into your diet???

Read this AWESOME article on new research that shows a compound in plants called apigenin could stop breast cancer cells from becoming resistant to cell death.  It’s difficult to pinpoint one compound to increase in the diet because nutrients, vitamins and antioxidants work symbiotically in the body.  That’s why it’s SO important to eat a plant based diet!

pasta with beet greens, garlic and raisins

pasta with beet greens, garlic and raisins

Poor beet greens, overshadowed by its beautiful and sweet root they are often cut off and cast aside.  Many of us usually eat the beets while the greens wilt in the back of the refrigerator.  Don’t be guilty of this crime the next time you buy beets!  The greens are jam packed with nutrients that shouldn’t be wasted!

Beet greens contain high levels of vitamin K, which is essential for our blood to clot and works with calcium to build strong bones.  Vitamin K is said to alleviate morning sickness for all you pregnant women out there!  The greens also contain high levels of beta-carotene.  The body converts beta-carotene into Vitamin A, which is essential for growth, development, immune function and vision to name a few!  Beta-carotene is also an antioxidant that prevents oxidative damage warding off cancer and premature aging.

I made a beet salad in yesterday’s Spring Renewal Nutrition & Yoga Workshop.  I knew I could not let the beet greens go to waste again, so I came up with this recipe for dinner tonight.  I have to say, it was pretty tasty!  The heat from the red pepper flakes is balanced by the sweetness of the raisins creating a savory dish.  I used Tinkyaka brown rice pasta for a gluten-free pasta alternative.

Pasta with Beet Greens, Garlic and Raisins

1 bunch of beet greens washed and chopped

4 cloves garlic, minced

½ red onion, chopped

½ teaspoon red pepper flakes, or more depending on your taste

2 cups low-sodium organic vegetable broth

2 tablespoons pine nuts, toasted

½ cup raisins

½ cup olive oil

salt and pepper to taste

-Heat olive oil in a large skillet over medium-high heat.

-Add red onion and sauté until caramelized.

-Add garlic and sauté until garlic is slightly golden but not burnt!

-Carefully add beet greens to skillet and cook until wilted.

-Stir in broth, red pepper flakes, raisins, salt and pepper.

-Simmer for 5-10 minutes.

-Serve over pasta and garnish with toasted pine nuts.


pasta with beet greens, garlic and raisins