In the Spring, the land once again becomes fertile and the earth is wanting to feed us with fresh, crisp, and alive food to give us a boost of energy from the long, dark, and cold winter days. An abundance of lighter vibrant vegetables should now be included in your diet each day along with a variety of sulfur-rich sources such as cruciferous vegetables, which are great for detoxing during the spring months. The best picks for the spring include cabbage, broccoli, asparagus, collard greens, garlic, onions, and Swiss chard. My favorite is Bok Choy. Here’s an easy to re-create recipe with nutrients and flavor abound!
Bok Choy Sauté
4 cups fresh bok choy, roughly chopped
2 cloves of garlic, minced
1-2 tbsp sesame oil
1 ½ tbsp coconut aminos
salt and pepper to taste
In a large skillet, heat oil. Add garlic and Bok Choy stems, sauté until tender. Add Bok Choy greens and coconut aminos and continue to cook on low until wilted but not mushy. Season with salt and pepper.
Keri Lynn MacElhinney, RD, CDN, CLT, IFNCP is a Functional Medicine Nutritionist at Blum Center for Health. She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse. Make an appointment with Keri Lynn at 914-652-7800.
Ghee is another name for clarified butter and is a traditional healing food in India. It is made by heating butter until it liquefies. The milk solids are removed, making it suitable for those who are dairy sensitive. You can also buy it already made in health food stores and Indian markets or you can try our ghee recipe below. Traditionally, ghee has been used for ulcers, constipation, would healing and soothing the digestive track.
To learn more about the benefits of ghee check out: Fall in Love with Ghee: Healthy, Dairy-Free and Tastier Then Butter
1 pound unsalted organic butter
1. In a medium saucepan, heat butter on medium heat.
2. The butter will melt and then come to a boil. You will hear the butter snapping and crackling as it boils.
3. It will begin to foam at the top. Remove the foam with a spoon and discard.
4. After about 15-20 minutes you will hear the “voice” of the ghee change. It will get quieter. You’ll see the oil become clear rather than cloudy.
5. Take it off the heat and strain it through cheesecloth or use a mental coffee filter and filter paper. You can wait 15 minutes or do this immediately. It’s hot, so be careful.
6. Put into a ceramic, glass, or stone bowl and cover. This ghee will last for about a year unrefrigerated.
Reprinted with permission from Liz Lipski, PhD, CCN
This recipe can be found in Dr. Susan Blum’s groundbreaking book, The Immune System Recovery Plan (LINK TO BOOK). It is her 4-step plan to achieving optimal health and features 40 delicious recipes. Check it out HERE.
Sesame seeds are excellent for healing the thyroid. To boost its potency, we’ve added the sea vegetable kelp to our gomasio recipe for added minerals and thyroid support! Try this salty condiment on your raw cruciferous vegetables, or as a garnish on salads, soups, noodles, and other vegetables.
Serves 12 Tablespoons
- 1/2 cup, sesame seeds – toasted
- 1/4 cup, kelp – toasted
- 1/2 tsp, sea salt with iodine
- In a mortar, grind the sesame seeds, kelp, and salt together until well combined, but not into a paste. If you don’t have a mortar and pestle you can blend this in a coffee grinder in two batches.
- Store in an airtight container.
For your weekly fish dish, we love this low-mercury, flavorful recipe rich in nutrients that will help your body clear out toxins.
- 2 tbsp coconut oil
- 2 tsp cumin seeds
- 2 red chili peppers – dried
- 11/2 cups onion – diced
- 1 1/2 tbsp fresh ginger – minced peeled
- 2 tsp garlic – minced
- 2 tsp coriander – ground
- 11/2 tsp, cumin – ground
- 1/2 tsp turmeric – ground
- 1/2 tsp cayenne pepper
- Pinch Salt and freshly ground black pepper
- 1 14-ounce can tomatoes – diced
- 1 lb medium shrimp – peeled and deveined
- 1 cup coconut milk
- 1/4 cup cilantro – chopped
- Heat the coconut oil in a large skillet over medium-high heat. Add the cumin seeds and red chilies and cook, stirring, until the fragrant, about 30 seconds.Add the onion and cook until lightly browned, about 5 minutes. Then add the ginger, garlic, coriander, cumin, turmeric, and cayenne, and season with salt and pepper. Cook until dark and fragrant, about 3 minutes more.
- Add the tomatoes and cook until somewhat soft, about 3 minutes. You can make the sauce up to this point a day ahead.
- When ready to serve, heat the sauce over high heat. As soon as it starts to bubble on the edges, add the shrimp and cook, stirring, until the shrimp turns opaque. Lower the heat, gradually stir in the coconut milk, and gently heat it through – do not allow to boil.
- Season to taste with salt and pepper. Transfer to a serving platter, garnish with cilantro and serve over rice or quinoa.