#Chefs-tip : “Healthy Eating Bok Choy Recipe”


#AceRecipeNews says a little used and rarely tired is”Bok Choy” abd it is good and full of nutrition, so thought a simple 4 minute, recipe is in order.

Enjoy this great tasting recipe and get 375% of your Daily Value for vitamin A, 318% DV for vitamin C, 188% DV for vitamin K and 69% for folate!

4-Minute Healthy Sautéed Bok Choy Prep and Cook Time: 10 minutesIngredients:

  • 1 lb bok choy, chopped
  • 1 clove garlic, chopped
  • 3 TBS low sodium chicken or vegetable broth
  • 1 tsp fresh lemon juice
  • 3 TBS extra virgin olive oil
  • 5 drops soy sauce
  • sea salt and pepper to taste
  • Optional:
  • 1 TBS grated ginger
  • 2 TBS tofu, cubed
  • toasted sesame seeds

Directions:

  1. Chop bok choy and garlic and let sit for 5 minutes to bring out their health-promoting properties.
  2. In a stainless steel heat broth. When it begins to steam add bok choy and healthy saute, Healthy Sauté for 4 minutes.
  3. Toss with garlic, olive oil, and salt and pepper to taste and any of the optional ingredients you would like to include.

Serves 2

Nutritional Profile

4-Minute Healthy sautéed Bok Choy
1.00 serving
(280.93 grams)
Calories: 218
NutrientDRI/DV
 vitamin A337.8%
 vitamin C141.3%
 vitamin K90.2%
 folate37.7%
 vitamin B627.6%
 calcium24.2%
 manganese19.5%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 4-Minute Healthy Sautéed Bok Choy is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling found in the U.S. Food and Drug Administration‘s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.

4-Minute Healthy sautéed Bok Choy
1.00 serving
280.93 grams
Calories: 218
Nutrient Amount DRI/DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin A 10134.87 IU 337.8 27.9 excellent
vitamin C 106.04 mg 141.4 11.7 excellent
vitamin K 81.19 mcg 90.2 7.4 excellent
folate 151.00 mcg 37.8 3.1 good
vitamin B6 0.47 mg 27.6 2.3 good
calcium 242.59 mg 24.3 2.0 good
manganese 0.39 mg 19.5 1.6 good
World’s Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 4-Minute Healthy Sautéed Bok Choy

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#Chefs-tip ” Meat Is Difficult to Digest – Especially for the Elderly”


#AceFoodNews says l receive a number of interesting articles everyday ,but checking them out l find a lot are not as good as they seem. Those that read my posts will know l try to provide best advice. Anyway here is one that l had sent to me to print. It is courtesy of George Matejlan and his Foundation.

MeatSimply called:

Meat:

In comparison to many other foods, yes, meat can be difficult to digest. Meat is protein-dense animal muscle, and, in comparison to many other foods, for optimal digestion it requires better chewing, more acid secretion by the stomach’s parietal cells, and more active enzyme secretion by the pancreas. None of these factors mean that meat consumption should be avoided, however. Low-fat meats can make excellent additions to a meal plan, if eaten in moderation, even though many individuals choose to avoid meat for a variety of different reasons. I should also note here that fat itself can be difficult to digest, and you will be complicating your digestive challenges if you choose to eat meat that is higher in fat.

I’d encourage special attention to chewing in the case of meat, as well as to the cutting of the meat into small, bite-sized pieces. The overnight marinating of meat in an acid-containing marinade (for example, a marinade containing vinegar) can also increase its digestibility. In the hospital, when a person’s digestive system is particularly weak, meat is almost always blended or pure’ed to make it easier to digest. While few of us would want to go that far in improving meat’s digestibility, the idea of special attention to small bites and thorough chewing follows this same basic principle of improved digestibility.

Some people require meat and animal-based foods as part of their diet in order to maintain their optimal health, while others do not. If you are going to eat meat, eating it in small amounts may be wise in terms of allowing for optimal digestion. Additionally, I would highly suggest seeking out organically raised meats (and dairy products), when possible, as these do not contain residues of compounds, such as hormones and other drugs, which may be present in their conventionally raised counterparts.

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