Bok Choy and Mushroom Stir Fry

From the Kitchen of Dr. Bonnie Brock, NMD, RD, MPH

Ingredients

• 1 lb baby bok choy
• 1 Tbsp avocado oil
• 2 garlic cloves, chopped
• 1 tsp minced ginger
• 5 oz fresh mushrooms of your choice
• 8 oz tempeh
• 2 Tbsp rice wine vinegar
• 2 Tbsp tamari
• 1 Tbsp toasted sesame oil
• Salt and pepper to taste
• 2 cups cooked quinoa

Instructions: 

1. Soak bok choy in bowl of water and dry off thoroughly. Slice stalks, remove leaves and set aside
2. Heat oil in pan, add garlic and ginger and saute for 1 min. Add sliced mushrooms and tempeh and saute for 2 mins or until just browning.
3. Add rice wine vinegar to saute pan and cook 30 secs. Add bok choy leaves and sliced stalks and saute until wilted. Add tamari, sesame oil, salt and pepper and saute another 1-2 minutes to allow flavors to come together.
4. Serve over quinoa.

Longevity Promoting Foods:

• Bok Choy– Bok choy is a cruciferous vegetable that is packed with the most important nutrients for bone health, namely calcium, phosphorus, iron, zinc and vitamin K. Calcium and phosphorus are important for bone growth and remodeling, while iron and zinc are important for creating collagen, which constitutes about 90% of the bony matrix. Vitamin K helps keep all of these important minerals in balance to keep bones strong.
• Quinoa – Though quinoa is technically a seed, it cooks up more like a gluten-free grain.  It is also an excellent source of protein and fiber, with over 8 grams protein and 5 grams fiber per 1 cup cooked.  This nutrition profile makes quinoa a low-glycemic food, meaning a food that digests slowly and will not cause a spike in blood sugar, which makes it a great choice for those struggling with dysglycemia or diabetes.
• Mushrooms– Mushrooms are quite possibly the most health protective food a person can eat due to their positive impact on the immune system and their role in longevity.  One serving a day of mushrooms of any variety can reduce mortality by 16%, likely due to mushroom’s high levels of the essential amino acid L-ergothioneine, shown to protect DNA and inhibit the shortening of telomeres.