Bok Choy Cherry

By: Dorine Lam, RDN, MS, MPH


Salad:

  • 2 cups bok choy, chopped
  • ½ cup dried sweet cherries
  • ½ cup walnuts, presoaked
  • ½ tsp. ginger, chopped

Dressing:

  • 2 Tbsp. olive oil
  • 1 tsp. sesame oil
  • 1 Tbsp. hoisin sauce
  • 1 Tbsp. vegetarian oyster sauce

Method:

  1. Mix the salad ingredients in a bowl.
  2. In a separate bowl, mix the dressing ingredients.
  3. Toss dressing with salad. Chill, or serve in chilled bowls.
  4. Garnish with sunflower seeds.

Notes:

  1. For estrogen dominance and hypothyroidism, substitute mixed green lettuce for the bok choy. Those with these conditions should limit consumption of cruciferous vegetables to no more than twice a week.
  2. Don’t leave out the oil in an attempt to cut calories or fat. The oil helps you feel fuller longer, so you don’t get hungry before your next meal or snack.
  3. If you are in later stages of adrenal fatigue, you may be sensitive to different store bought dressings. If you have found this to be the case, you can substitute gluten free soy sauce, garlic salt, or maple syrup for the hoisin sauce and oyster sauce.

Bok Choy CherryCherries have a lower glycemic index than many other fruits and are an excellent treat to help keep blood sugar levels steady. Low glycemic index is especially important for the modern day diet which is awash in a sea of processed and refined sugars and carbohydrates. Keeping blood sugar levels in a stable range prevents the body from experiencing unnecessary stress that can trigger the body’s NeuroEndoMetabolic (NEM) stress response systems. These stress responses take a toll on the body, and prolonged stress can push these systems too far or wear them out and begin to create symptoms such as hypoglycemia or brain fog. The slower digestion and metabolization of cherries and other low glycemic index foods means they release their sugars more slowly into the body, preventing the sudden spike in sugar that causes this kind of stress in the body.

The bright red color in cherries comes from a high concentration of anthocyanins, which are antioxidants that can help regulate insulin output and further stabilize blood sugar levels. In one study, antioxidant activity in the body remained high for up to twelve hours after consuming the fruit. The anthocyanins in cherries have also been shown to improve memory and motor function in lab tests. Anthocyanins have also been shown to reduce the risk of several cancers. Mice fed cherries showed significant decreases in tumor growth compared to control mice fed a traditional diet.

Cherries are also high in melatonin, making them a great part of any bedtime snack. Melatonin easily passes through the blood-brain barrier and soothes the neurons. This helps calm irritability and ease headaches. Research has found that drinking tart cherry juice before bed improved both sleep time and sleep quality.

Cherries are also a great snack for after exercise, as they have been shown to have anti-inflammatory properties. In one study, runners drank tart cherry juice twice a day for seven days before a marathon. They reported significantly less soreness after the race than a control group. Other studies show the anti-inflammatory properties may also help ease the pain of arthritis and gout.

Tart cherries have been shown to protect against heart disease and stroke by helping to regulate fat and glucose. Cherries can even boost the protective power of prescribed medications for reducing stroke risk.

Finally, cherries can help reduce belly fat. In one study, rats were fed a high fat diet. The diet for one group contained tart cherry powder. This group gained significantly less weight and built up significantly less body fat than rats fed the high fat diet without the cherry powder. The test group also showed significantly lower markers for inflammation, supporting findings that cherries can help ease arthritis and protect against heart disease and stroke.


Bok Choy Cherry




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