Bok Choy Cherry Salad

By: Michael Lam, MD, MPH; Dorine Lam, RDN, MS, MPH


Walnuts are high in monounsaturated and omega-3 fatty acids that have been shown to lower LDL cholesterol. There are many researches that show that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation.

Recipe

Ingredients:

2 cups Chopped Bok Choy
Half cup dried sweet cherry
Half cup pre-soaked walnuts
Half tsp chopped ginger

Directions:

Mix all ingredients in mixing bowl.
Add Sauce:
2 tbsp Oil
1 tsp Sesame oil
1 tbsp Hoisin Sauce
1 tbsp Vegetarian Oyster Sauce

Toss.
Serve in chilled bowls.

Note of Caution:

1. For Estrogen Dominance and Hypothyroid - substitute mixed green lettuce for Bok Choy. You should take the cruciferous vegetables twice a week only.
2. For Allergies or Cancer. Substitute sea salt for mushroom extract seasoning. May use flax seed oil instead of olive oil as a substitute.
3. For Weight Loss - don't be afraid of the oil. The oil helps maintain the satiety and prevent you from getting hungry until the next meal.

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Don't be afraid to use nutritious good oil in food preparation. When you don't heat the oil up, there is no change in the fat structure that causes free radical damages in the body. Having sufficient good fats in the diet also increases metabolism that will help with weight loss. Potatoes' reputation as a high-carb food has removed them from the meals of many diet plans. But recent research has identified 60 different kinds of phytochemicals and vitamins in the skins of potatoes that are of great benefits to health.

Bok Choy Cherry Salad
Walnuts are high in monounsaturated and omega-3 fatty acids that have been shown to lower LDL cholesterol. There are many researches that show that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation.
Pre-Soaked Nuts
Pre-soaking the nuts removes the enzyme inhibitors; therefore the nutrients in the nuts are more available for absorption. Pre-soaking the nuts also make them taste sweeter. Almonds and walnuts are excellent. Avoid peanuts.

 

© 2018  Michael Lam, M.D. All Rights Reserved.



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