Tag Archives: bok choy

Green Food Focus

Why is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine.

God Almighty

One benefit of eating so many good greens, is the light-energy you feel after chewing it well. The chlorophyll is what makes it green, but that also cleanses your blood system and gives you a boost of energy like never before! So many friends are drinking green smoothies now… is it just an “in” thing? Nope. :) It is a way to boost your energy, clean up your red blood cells and added side effects are fighting against cancer, inflammation and free radicals that cause our bodies to break down. Another word for this is antioxidant! :) Now who is with me? Sounds better all the time! 😀 Many people have fought against cancer by increasing the greens in their diets as well as drinking liquid chlorophyll. Anything that is highly alkaline will help eradicate cancer faster than the average medication. Why? Because cancer can only thrive in an acidic environment. Eating alkaline foods will help balance your pH levels and force the cancer to retreat! I will write more on this subject at a later time!


There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, with or without a light dressing, you have a perfect meal for a hot summer’s day.

  • Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless.
  • Fresh herbs are a wonderful option to mix in, as they are packed full of flavor.
  • Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, fish or poultry.
  • Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil. Or try some of these yummy vinegar’s straight from California and drizzle your salads! I personally know this chef and his right hand assistant! This summer I got a personal tour of the winery where they make them, taste test some and brought back some bottles for my kitchen. Highly recommended! 😀


This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? I am very creative with my salads and usually eat my vegetables, proteins, and fruits all together! I like to cut up raw bok choy or zucchini with some finely chopped cilantro for added zing to any salad. Whatever you choose, have fun with your food and stay cool. Happy summer!

~Coach Shannon :)

Bok Choy Apple Slaw

Prep time: 7 minutes

Yield: 4 servings


6 stalks bok choy (about 1/2 head), thinly sliced

1/2 small red onion, thinly sliced

1 granny smith apple, sliced

1/2 cup toasted sunflower seeds


1 teaspoon ground coriander

1 teaspoon dijon mustard

2 tablespoons apple cider vinegar (or lemon juice)

1/4 cup olive oil

2 teaspoons honey or brown rice syrup

salt and black pepper to taste



  1. First make the dressing by combining all the ingredients and whisking well.
  2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
  3. Toss salad with half the dressing. Add additional dressing if desired.
  4. Eat immediately, or chill for up to one hour and then add the apples just before eating.

Eat all

Bok Choy Stir-Fry

Prep time: 5 minutes
Cooking time: 10 minutes
Yields: 4 people

1 bunch bok choy
2 tablespoons olive oil
2 cloves garlic, diced
½ red or yellow bell pepper, diced
Pinch of sea salt

1. Wash bok choy and separate greens from stems, chopping stems into smaller pieces.
2. Heat oil in a skillet and add garlic, sauté for 1 minute.
3. Add bell pepper and cook for 2 minutes.
4. Add stems of bok choy and sea salt and cook until stems become tender.
5. Add greens and cook until wilted

Apple Choy Slaw

Prep time: 5 minutes
Cooking time: 0 minutes
Yields: 3 people

5 stalks of bok choy, chopped
1 granny smith apple, sliced
½ small red onion, thinly sliced
½ cup alfalfa sprouts (optional)

2 tablespoons apple cider vinegar (or lemon juice)

2 teaspoons honey or brown rice syrup
1 teaspoon ground coriander

1 teaspoon Dijon mustard
¼ cup olive oil

Salt and black pepper to taste

1. Combine all ingredients in a bowl.
2. Prepare dressing in a bowl or shaker container and mix well.
3. Pour dressing over salad.
4. Eat immediately. If you are going to serve the salad later on, add the apples just before serving to prevent them from browning.
• Try cabbage instead of bok choy or carrot slices instead of onion.
• Add fresh herbs such as cilantro, parsley, mint or scallions.
• Double the dressing ingredients and use on leftover grains