Get more bitter greens in your life with this Chinese-inspired stir fry
In 2002 I had the opportunity to travel to China’s Sichuan province as part of a panda country tour with the San Diego Zoo. Digital cameras were brand-new, and I bought a point-and-shoot for the trip. All the meals were amazing, and they pretty much looked like this.
Served on a giant lazy susan in the middle of the table, dish after dish would be brought out straight from the woks. We rarely knew what anything was, unless it was obviously familiar like chicken or cabbage. I got pretty good (as one of the tour leaders) at deboning a whole fish with chopsticks. We were the guests of a tribal people in the Tibetan borderlands one day, and that meal included mutton and yak.
What I remember most were the greens, which came with every meal including breakfast. We almost never knew what they were, and they were nearly always bitter.
Americans don’t like bitter food, because we’re so used to everything having added sugar. But bitter compounds, and green leafy vegetables in particular, are so nutritious. They may even have a protective effect against Alzheimer’s and dementia.
With that in mind, I wanted to create a stir-fry dish to encourage you to step out of your comfort zone and try some green vegetables that might be new to you: bok choy and broccoli rabe.
Suitable for:
all diets (note modifications in recipe)
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Bitter greens stir fry for Chinese New Year
Ingredients
- 1/2 bunch broccoli rabe
- 2 baby bok choy
- 1 bunch onions (green)
- 2 cloves garlic minced
- 2 chile peppers hot, such as jalapeño, optional
- 1 tbsp olive oil (extra virgin)
- 1 tsp dark toasted sesame oil
- 1 tsp hot sesame oil optional
- 1 tbsp coconut aminos omit for migraine and very low sodium diets
- 2 tbsp sesame seeds
Instructions
- Wash, shake dry, and thinly slice the vegetables, including the hot peppers if using.
- Heat a large cast-iron skillet or wok over medium-high heat.
- Add the olive oil, swirling to coat.
- Add the broccoli rabe, bok choy, onions, garlic, and hot pepper if using. Stir fry for 3 minutes.
- Sprinkle on the sesame seeds and stir to mix.
- Add the dark sesame oil, hot sesame oil (if using) and coconut aminos (if using). Continue to stir fry until the vegetables are crisp-tender and just starting to brown.
- Serve at once.
Mmm … I’m not a fan of bitter greens but do adore bok choy! This looks fabulous Stephanie.
This sounds so delicious. I always begin to really crave good veggies this time of year so what a perfect recipe.
The hospital I work at nearly always has some sort of greens on the hot line – usually collard or mustard. They are so much better than plain old cooked spinach with vinegar like my Mom use to serve. (Sorry Mom!)
I also had the chance to eat Callilou when in Jamaica – the best of ALL the greens!!
Gotta love those greens!
Hey Laura, thanks for the comment. It’s great that your hospital is serving greens! Enjoy.
I LOVE bitter greens, and love to use tart flavors like vinegar. sesame oil is one of my favorites, I will have to try this recipe soon – after meeting Dr Esselstyn the first time, I was eating greens at every meal, just like he does!
Yes, after reading Dr. Terry Wahl’s book I try to eat greens with every meal now in some form or other. I am working towards more bitter foods.
My first thought was: I have never ever had these!!!
And then your remark about Americans and the sweet was eye-opening as well. Each year during the Passover Seder when we try/eat the bitter herbs I think: we Americans never eat foods that aren’t infused with sugar or naturally sweet like fruits.
Carla, so many other cultures regularly include bitter foods, especially Ayurveda. And I’ve been a seder too… it’s just not something we regularly include on our tables, which is why I wanted to give people an easy recipe to try. Thanks for the comment!