HOW TO SAUTE BOK CHOY

2015-07-24 10.48.50Do you know how to Saute Bok Choy? I haven’t ever made this before and I regret that because it is delicious and EASY! Bok choy is a Chinese cabbage and not as popular as the cabbage typically found at markets (red, green, etc.); however, it’s a health food superstar that has the potential to reduce inflammation.

Bok choy is the perfect vegetable for a healthy side dish. This easy recipe is flavored with garlic, ginger, and a drizzle of sesame oil.

Ingredients (9)
• 2 tablespoons vegetable oil
• 2 medium garlic cloves, minced
• 1 teaspoon freshly grated ginger (from 1/2-inch piece)
• 1/4 teaspoon red pepper flakes
• 1 1/2 pounds bok choy (about 2 medium bunches), cleaned, ends trimmed, and cut on the bias into 1-inch pieces
• 1 tablespoon soy sauce
• 1 tablespoon water
• 1/4 teaspoon toasted sesame oil
• Salt (optional)
Instructions
1. In a large frying pan with a tightfitting lid, heat the vegetable oil over medium-high heat until shimmering. Add the garlic, ginger, and red pepper flakes and cook, stirring constantly, until fragrant but not brown, about 30 seconds.
2. Add the bok choy and, using tongs, fold it into the garlic-ginger mixture until coated, about 1 minute. Add the soy sauce and water, cover, and cook until steam accumulates, about 1 minute. Uncover and cook, stirring occasionally, until the greens are just wilted, the stalks are just fork tender but still crisp, and most of the water has evaporated, about 2 minutes.
3. Turn off the heat, stir in the sesame oil, and season with salt if desired.

Recipe from www,fortheloveofcooking.com

6 Things I look for in a Recipe

Fibres examplesMany people ask me what I look for in a recipe.

This is what I look for:

1. Are the ingredients all whole foods and recognizable? I don’t want to wonder what an ingredient is or where it is made… remember I like foods grown on a plant, not made in a plant.

2. I look for recipes that do not call for refined or processed carbohydrates and I always stay away from any artificial sweeteners. A good recipe doesn’t rely on sugar or salt to satisfy the palate.

3. To fuel my long day I need to stay energized and prevent crashes in my blood sugar. Lean sources of clean protein and healthy fats are critical in a successful recipe.

4. Does it allow me to stick to a hypoallergenic diet with special attention towards eliminating gluten and dairy? I also take interest in recipes that limit other potentially allergenic foods such as corn, soy, peanuts, eggs and yeast.

5. Like you, I love to eat and enjoy the entire process of meal preparation. Choosing wonderfully smelling fresh herbs and colorful spices engages my sense of smell and sight and draws me into the act of cooking. This is where life can become an art and the more fun I have, the better! Research shows that when we enjoy being in the kitchen we improve our health not only by cooking high quality meals at home but also by stimulating the parasympathetic nervous system, improving digestion and releasing stress.

6.   I’m pretty busy, so finding a recipe that is both easy to make and allows for leftovers is critical. I know that packing a healthy lunch, snack or making a quick dinner is just as important to you too.

5 Digestive Health Tips After Thanksgiving

SICK STOMACHNeed some digestive health tips? For many of us, digestive discomfort has become a fact of life…especially at holiday time. Do you suffer from gas, bloating, upset stomach, constipation or heartburn? By paying attention and making a few simple changes, you can help your digestive system do the job it was made to do – absorbing nutrients and keeping things running smoothly. Learn what you can do today to help take care of your digestive system.

1. Drink half your body weight in ounces of water daily

There’s almost nothing better for your digestive system and your overall health than water. Drinking too little water slows down your digestive system significantly because a harder stool is more difficult to pass. Drink plenty of water and other fluids, especially after you exercise.

2. Move – Physical activity speeds up digestion, increases blood flow to all your organs, and stimulates muscles in the GI tract, helping your organs work more efficiently. It can even tone the walls of your colon! Aim for 30 minutes of exercise every day.

3. Make fiber a regular part of every day, and you will be regular every day. Fiber is the traffic cop that helps keep everything moving smoothly in your intestines. It slows down digestion and absorption so the glucose in food enters your bloodstream more slowly, keeping your blood sugar at a more even level. Additionally, fiber increases the weight and size of your stools, and by softening them, fiber helps them pass quickly through your system. Without fiber, you get the gas, gridlock, and occasional discomfort of constipation

4. Take a Probiotic – Probiotics are live microorganisms (in most cases, bacteria) that are similar to the beneficial microorganisms naturally found in the human gut. These “good bacteria” are used to prevent and alleviate many different conditions but particularly those that affect the gastrointestinal tract. They are particularly good at regulating the amount of healthy bacteria in your system and normalizing bowel movements. Take a probiotic supplement for a minimum of two weeks — try it and see if you notice a difference! CLICK HERE TO ORDER

5. Knock out your Trouble Foods with a Digestive enzyme -The Digestive Enzyme I recommend contains seven different enzymes, which help break down most of the foods we eat, from dairy and protein to fats and carbohydrates and helps alleviate the feeling of over-fullness after a large meal. The artichoke extract provides even more relief for occasional upset stomach or bloating caused by indigestion. CLICK HERE TO TRY IT

BIG NEWS !!!! – On the Monday, November 30 Dr Oz Show, Dr. Mehmet Oz will be speaking to  WBO Welterweight Champion Timothy Bradley about how he uses this digestive supplement to optimize his digestive health.