The strength of the immune system is one factor that determines who stays healthy and who gets sick. A great way to build and maintain a strong defense is through diet. Enjoy the process with these great recipes offered by Daemon Jones, ND, adjunct faculty member of the Master of Science in Nutrition and Integrative Health.
Bok Choy Stir-Fry
Bok choy stir-fry is a wonderfully tasty recipe that is easy and affordable. It has incredible immune boosting properties.
- 2 teaspoons extra virgin olive oil
- 1 small yellow onion, diced
- 3 garlic cloves, crushed
- 1 inch ginger shredded or grated or 1 teaspoon ginger powder
- 1 carrot, thinly sliced
- 2 cups baby bok choy, washed and chopped
- 1 teaspoon of sesame oil
In a saucepan on medium heat, add oil, onion, garlic and ginger. Cook for 2 minutes. Add the carrots, bok choy and chickpea and cook for another 5 minutes. Drizzle with sesame oil and serve.
Butternut Squash with Quinoa
If you can’t find quinoa, you can substitute couscous and cook for less time (5 minutes).
- 1 tablespoon extra virgin olive oil
- 1/2 cup of yellow onion diced
- 3 cloves of garlic minced
- 1 tablespoon of fresh ginger
- 3/4 cup golden raisins
- 2 cups butternut squash, peeled and diced small
- 1/2 teaspoon sea salt
- 3 cups of water
- 1 cup quinoa, rinsed
- 3 tablespoons of fresh parsley chopped
- 1/2 teaspoon of fresh nutmeg grated
In a large saucepan, heat the oil and add onion, garlic and ginger. Cook for 4 minutes. Add raisins and cook another 2 minutes. Add squash and salt and heat over high heat for 2 minutes. Add water, and bring to a boil for about 10 minutes. Reduce heat to boiling simmer and cook uncovered for 25 minutes or until squash is tender. Once the squash is tender, stir in quinoa, parsley and nutmeg. Cover and cook for another 10 minutes or until water is absorbed and quinoa is done. Remove from heat and fluff the quinoa.
Daemon Jones, ND (Dr. Dae) is a naturopathic physician and author of Daelicious! Recipes for Vibrant Living (Healthydaes, 2007) Dr. Dae is passionate about helping everyone live there most vibrant, healthy and energetic life. Dr. Dae is an emerging voice in community health and nutrition education. She is excited to become one of our adjunct faculty member for our Master of Science in Nutrition and Integrative Health, where she will share her clinical and culinary skills with our students. For more information about Dr. Dae's book and her practice please visit her on the web at www.healthydaes.com