Healthy eating doesn’t have to be boring, bland, or difficult. Smart substitutions—like using cauliflower rice instead of starchy white or brown rice—can turn easy, filling bowls and casseroles into healthy delights. Then it’s all about raiding the spice cabinet. By learning to combine pantry spices, you create layers of international flavor. Now you can turn any meal into a marvel.
<h4><p style="color: rgba(20, 117, 135, 1)">Chow Down on Bok Choy</p></h4>
A member of the cruciferous vegetable family and a cousin to cabbage and broccoli, bok choy is widely used in Asian cooking. Its crisp white stems and dark green leaves add textural interest to any dish, especially when sliced thin and stir-fried. Better still, bok choy packs quite a nutritional punch. High in sulfur compounds and folate, bok choy helps your body repair its DNA and prevent cell damage. It also contains considerable levels of potassium. This vital nutrient helps control levels of homocysteine, preventing damage to your blood vessels.
<h4><p style="color: rgba(20, 117, 135, 1)">Saucy Treat</p></h4>
Sriracha fever has swept the world! No wonder, given how much zing this simple chili sauce adds to any dish. But sriracha is often loaded with sneaky sugars and carbs. Not the best for a keto lifestyle! Rather than risking your diet, make the switch to chili garlic sauce instead. This potent puree contains nothing more than peppers, garlic, salt, and vinegar—no sweeteners in sight. Plus, the combination of chiles and garlic yields powerful health benefits. Combining the antioxidants in garlic with the capsaicin in hot peppers boosts the effectiveness of both. As a result, your body is better able to fight infection and neutralize free radicals.
<h4><p style="color: rgba(20, 117, 135, 1)">Korean Beef Bowl</p></h4>
<h5>Prep Time: 10 mins | Cooking Time: 20 mins| Serves: 4</h5>
<h5><p style="color: rgba(20, 117, 135, 1)">Ingredients:</p></h5>
* 1 tablespoon toasted sesame oil
* 1 small onion, diced
* 2 inches fresh ginger, peeled and grated
* 1 pound grass-fed ground beef
* 8 ounces cremini or portobello mushrooms, chopped
* 1 teaspoon red pepper flakes
* 1 teaspoon garlic powder
* 1 teaspoon onion powder
* ½ teaspoon ground coriander
* 1 lime, juiced (about 2 tablespoons)
* ½ cup coconut aminos
* 2 tablespoons fish sauce
* 3 cups kale, chopped
* 2 bok choy, trimmed and sliced
* 1/4 cup mayonnaise
* 1 tablespoon chili garlic sauce
* 4 cups cauliflower rice, steamed (for serving)
<h5><p style="color: rgba(20, 117, 135, 1)">Instructions:</p></h5>
1. Heat the sesame oil in a large skillet over medium-high heat.
2. Add the onion and grated ginger and cook, stirring, for 1 minute or until fragrant.
3. Add the ground beef and cook, stirring to break up, for 3-5 minutes or until the beef begins to brown.
4. Add the mushrooms, red pepper, garlic powder, onion powder, and coriander and stir to mix well. Continue to cook, stirring occasionally. Until the beef is fully browned, starting to crisp at the edges, and the mushrooms have become soft—about 5-8 minutes.
5. Add the kale and sliced bok choy. Stir to mix well, then add the lime juice, coconut aminos, and fish sauce. Cook for another 3-4 minutes or until the mixture thickens slightly and the vegetables have wilted.
6. While the beef is cooking, mix together the mayonnaise and chili garlic sauce in a small bowl to make the drizzling sauce.
7. Serve the beef and vegetable mixture over steamed cauliflower rice, topped with spicy sauce.