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Healthy farmer's market stir-fry!

Updated on February 3, 2017
garlic, bok choy, swiss chard, broccollini and almonds are the staples of this dish
garlic, bok choy, swiss chard, broccollini and almonds are the staples of this dish

Ingredients

  • 1 bunch bok choy
  • 1 bunch swiss chard
  • 3 cloves garlic, roasted
  • 1 large handful almonds, roasted, slivered
  • 1 bunch broccollini

Instructions

  1. Take the bulb of garlic, and chop off the end so that it sits flat and wrap in foil. Bake in 350' oven for about 25 minutes. When done, unwrap and let sit for a few minutes, then slip garlic cloves out of skins
  2. In skillet, add olive oil and 3/4 cup almonds (slivered) and 2 tablespoons sesame seeds and saute.
  3. Wash and chop bok choy and swiss chard into about half inch pieces, separating the stalks from the leafy greens. Boil salted water and blanche stalks for a couple of minutes, then throw in broccollini and leafy greens on top for another minute or so.
  4. When bok choy and brocollini are crisp tender and deep green, remove from heat and toss with toasted nuts. This is so good! You can substitute other leafy greens that are in season. This is a great farmer's market recipe. Enjoy feeding yourself well!

You can substitute or add in other healthy greens like I did here with rainbow chard

Healthy Stir Fry: Experiment with new and unusual produce

This recipe is a flavor and nutritional powerhouse. Besides being a super healthy meal or side dish, you will love the way this hearty vegetarian combination tastes. You can play around with it and add different nuts/seeds, and chicken is a good addition if you are not a vegetarian . It is also a versatile dish, equally at home as an elegant dinner entree or as it is a quick and healthy stir fry for a casual lunch or dinner.

Try tasty broccolini and bok choy

Brocollini is a hybrid of broccoli and chinese broccoli. You can generally find it packaged in the produce section. If not, I have substituted broccoli, blanching it first before sauteing with the other vegetables. Bok choy and brocollini (and broccoli) are both cruciferous vegetables, containing vitamins, A,C,E, K, and calcium, as well as iron ,potassium and magnesium.They are filled with fiber and antioxidants and are two of the healthiest produce items you can eat!

Almonds

Almonds are full of phytochemicals, which are linked with lower rates of cancer and cardiovascular disease. They also have magnesium and calcium good for muscles, heart, and bones. They contain high levels of manganese, Copper, Iron, Riboflavin, Vitamin E , Iron, Zinc and Phosphorus as well as potassium.

Toasted sesame oil

Toasted sesame oil has been shown to lower cholesterol and olive oil seems to have numerous health benefits for the cardiovascular system and is a staple in the Mediterranean diet , which has been shown to be responsible for healthy cholesterol levels.

Garlic

is another staple of the Mediterranean diet, and is full of Manganese, Vitamin B6, Vintamin C, Copper, Iron, Calcium and Selenium. Besides being a super healthy meal or side dish, you will love the way this hearty vegetarian combination tastes. You can play around with it and add different nuts/seeds, and chicken is a good addition if you are not a vegetarian.

You will love this healthy combination of bok choy and broccollini

You will love the heartiness and freshness of this meatless dish. The tender broccollini and the crunch of the bok choy and nuts together with the roasted garlic and make a truly wonderful combination of flavors and textures. It makes a fabulous quick healthy dinner with a little crusty bread on the side, or a great addition to grilled chicken or seared flank steak. It's a warm, comforting dish in the wintertime. It's also perfect in the summertime after a visit to your local farmers market where you can get it all fresh and experiment with different greens.




4 stars from 1 rating of Bok choy and brocollini stir fry

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    • Peggy W profile image

      Peggy Woods 5 years ago from Houston, Texas

      This sounds as if it would be delicous. I like all the ingredients. Haven't had bok choy in a while. Must correct that! Thanks for your recipe.

    • theherbivorehippi profile image

      theherbivorehippi 5 years ago from Holly, MI

      Oh yum....bookmarking this! thanks!

    • Marie Flint profile image

      Marie Flint 4 years ago from Jacksonville, Florida USA

      Hi ginnin1, I'm taking time today to give a little feedback to those whom I am following. I agree this is a wonderful recipe. Personally, I'd probably just buy the raw slivered almonds and stir fry them directly. I use bok choy routinely, but Swiss chard is harder to find. I have some Swiss chard seed, but it may not germinate because it's passed its packaging date by several years.

      I only saw some minor punctuation changes, primarily due to spacing, and capitalization changes to lower case (let me know if you need more details).

      I'm sure I'd love this dish and gave it a four-star rating.

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