Recipe

Creamy Bok Choy

Accompanying article: Prevent Macular Degeneration with Diet

Here’s an easy-to-make recipe that amply provides both lutein and zeaxanthin and therefore supports healthy vision.

Serves 4

2 tablespoons sesame tahini (or peanut butter)
2 tablespoons unrefined sesame oil
1 clove garlic, minced
1 teaspoon ground cumin
1 small carrot, cut into matchsticks
4 stalks bok choy, cut crosswise into 1-inch pieces
6 scallions, chopped into 1 ½-inch pieces
Sea salt to taste

Place the tahini in a small bowl, using a fork mix in enough water to make it creamy. Set aside.

Warm a skillet or wok over medium heat. Add the oil and when it is warm, add the garlic, cumin and sauté for 1 minute or until aromatic. Add the carrot and stir-fry over moderate heat for 2 minutes or until the carrot softens. Add the bok choy and stir-fry for an additional 2-3 minutes, or until crisp tender. Season with salt.

Stir tahini puree into the vegetables and cook for 1 minute or just until the tahini sauce bubbles and thickens.

May you be well nourished,

Rebecca Wood