Rebecca Katz’ book, One Bite at a Time: Nourishing Recipes for Cancer Survivors and Their Friends, is a fabulous cookbook with many yummy recipes that are beneficial and nutritious, particularly for cancer patients.
What’s a cruciferous vegetable!?!
Bok choy is a cruciferous vegetable, which is a part of the Brassica family that also includes arugula, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, garden cress, horseradish, kale, radishes, rutabaga, turnips, watercress and wasabi.
Why are cruciferous veggies so awesome?
This group of vegetables are a great source of fibre and contain high amounts of carotenoids, folate, vitamin C, vitamin E and vitamin K. In addition, they also contain glucosinolates that are sulphur-containing chemicals that contribute to the pungent smell/flavour of these vegetables that you either love/hate. When these glucosinolates are broken down, they form certain compounds including I3C (indole-3-carbinol) and sulforaphane, which have been studied for their anti-cancer properties. In animal studies, these compounds have been found to have the following effects on cancer:
- Protect cells from DNA damage
- Inactivate carcinogens
- Induce apoptosis (cell death)
- Inhibit angiogenesis (blood vessel formation)
- Inhibit tumour cell migration that’s needed for metastasis
For all of the reasons above, it would be a good idea to incorporate more cruciferous vegetables into your daily diet, and here is a great recipe to help you get started.
Here’s the Recipe!
- 4-6 heads baby bok choy (approximately 1 lb)
- 1½ tbsp brown rice vinegar
- 1½ tbsp tamari
- 1 tbsp mirin
- ½ tsp maple syrup
- 1 tsp toasted sesame oil
- 1 tbsp sesame oil
- pinch ed pepper flakes
- 2 medium garlic cloves, minced
- 1 tbsp fresh ginger root, minced
- 2 scallions (both white & green parts), sliced
- squeeze fresh lime juice
- 1 tbsp toasted sesame seeds
- Trim the bases off of the bok choy heads. Separate the bok choy into individual leaves and cut crosswise into bite-size pieces, keeping the stems and leaves separate.
- Combine the vinegar, tamari, mirin, maple syrup & toasted sesame oil in a bowl, and set aside.
- Pre-heat a wok or sauté pan over high heat. Add the sesame oil and swirl to glaze the pan. Add the bok choy stems, red pepper flakes, garlic, ginger & scallions. Stir-fry for 30 seconds.
- Add the sauce mixture and cook until thickened (approximately 1 minute). Add the bok choy leaves and continue to cook for another 30 seconds, until the bok choy is just wilted.
- Transfer the bok choy to a serving bowl, add a squeeze of lime, and sprinkle with the sesame seeds.
- Serve immediately and enjoy!
If you’d like to sit down with me to discuss how you can support your health during your cancer journey, CONTACT ME HERE to set up a complimentary 15 min discovery call/meeting and we can get started.
What’s a discovery call/meeting? It’s where we get to know each other better to ensure that I’m the right practitioner for you and that you have the opportunity to ask your questions about Naturopathic Medicine before we move forward with an initial Naturopathic consultation.
Here are a few more posts of healthy recipes that you might also be interested in:
- Pomegranate Quinoa Salad
- Roasted Salad Towers
- Cauliflower & Broccoli Bake with Toasted Almonds
- Pineapple Ginger Smoothie
- What’s So Great About Kale?
- Almond Milk
- Roasted Lemon Asparagus with Pecans Recipe
- Blueberry Spelt Pancakes Recipe
- Katz R. 2004. One Bite at a Time: Nourishing Recipes for Cancer Survivors and Their Friends. Celestial Arts: Berkley, CA.
- National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet
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