Bok Choy and Mushrooms over Farro

I’ve recently been delving into the role that inflammation plays in chronic diseases - everything ranging from headaches, fatigue and arthritis to heart disease, diabetes, cancer, irritable bowel and asthma.  

Many aspects of your lifestyle can help decrease inflammation.  There are no magic bullets.  The recommendations are the same as they’ve been for wellness for years:  good nutrition, physical activity, at least 7 hours of sleep, practicing mindfulness, avoiding toxins and good interpersonal relationships.  

For the nutrition part, most important is having a broad variety of fruits, vegetables, whole grains, legumes (lentils, beans, peas, chickpeas and soy products), nuts and seeds.  And making them delicious with herbs and spices.   

Certain vegetables should be included frequently.  These include the dark leafy greens and cruciferous vegetables, the latter meaning cabbage and anything that resembles it.  This would include Brussels sprouts, cauliflower, broccoli, and bok choy.  Also the alliums or aromatics - garlic and onions of all kinds - leeks, scallions, shallots, and chives.  Varying grains is also helpful.  My favorites these days are farro, barley, bulgur and buckwheat.  These can be used as breakfast cereal, as a side dish, or as a base for a salad or stir-fried vegetables.

Here’s a recipe I tossed together this evening, using some of my favorite components.  Feel free to change any of them.  I was very pleasantly surprised with the results.  It’s a complete meal as written, with many of the fiber sources listed above. 

INGREDIENTS:

Farro -Trader Joe’s 8.8 oz Ten minute farro,  or other grain, to make 4 servings

1 Tbsp EVOO

2 cloves garlic

1 Tbsp chopped or grated ginger

1 pound bok choy, washed and patted dry, stems trimmed, finely chopped

8 oz sliced mushrooms

2 Tbsp unsalted, preferably vegan, butter

2 Tbsp soy sauce

3 scallions finely sliced - some to sauté and some to garnish

1 can (15 oz) Great norther beans (or other beans to your liking)

Toasted sunflower seeds or sesame seeds to cover 

DIRECTIONS:

1) Boil water and cook the grain - TJ’s variety usually takes 6 minutes. 

2) Heat olive oil in pan.

3) Sauté garlic, ginger, scallions and bok choy until greens are wilted

4) Add the butter, soy and mushrooms

5) Add the beans and heat through.

6) Top with seeds of your liking.

Photo 5/7/23