The Plant-Powered Benefits of Asian Cuisine

Optimal Health

Plant-based Lifestyle

The Plant-Powered Benefits of ASIAN CUISINE

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The Plant-Powered Benefits of ASIAN CUISINE

By Donna Green Goodman

In the new documentary “From Food to Freedom,” nutritional biochemist T. Colin Campbell, Ph.D., unleashes powerful and persuasive information regarding a plant-based diet. Especially if you want to be well.

The doc traces the experience of six people thrown into a plant-based diet, but draws from Campbell’s nutritional study one of the most comprehensive nutritional studies ever undertaken known as the China Project. The 1980s study, in partnership with researchers at Oxford University and the Chinese Academy of Preventive Medicine, took advantage of a unique opportunity.

“The Chinese population tended to live in the same area all their lives and to consume the same diets unique to each region. Their diets (low in fat and high in dietary fiber and plant material) also were in stark contrast to the rich diets of the Western countries. The truly plant-based nature of the rural Chinese diet gave researchers a chance to compare plant-based diets with animal-based diets.” (https://nutritionstudies.org/the-china-study/)

Wikipedia reports that the China Study uncovered healthful outcomes. “The authors of the study conclude that people who eat a predominantly whole-food, vegan diet—avoiding animal products as a source of nutrition, including beef, pork, poultry, fish, eggs, cheese, and milk, and reducing their intake of processed foods and refined carbohydrates—will escape, reduce, or reverse the development of numerous diseases.”

One final fact that resonates loudly here: the cancer fighting benefit of a food which Asians eat a lot of, broccoli! You often find it in their stir-fry recipes. And, the combination of ginger and garlic as seasonings turn bland into amazing. I have truly embraced eating broccoli as much and as often as I can. Behold, these gems of health and healing that the Creator has made:

Broccoli

is categorized as a cruciferous vegetable. It reduces the risk of cancer, reduces the risk of tumor growth in patients, improves blood flow in peripheral arteries reducing spasms that cause migraine headaches, improves insulin sensitivity, and helps maintain good vision and reduces risk of cataracts. Sulforaphane is a phytochemical that has been isolated in broccoli that is an antioxidant, anti-inflammatory, and pro-detox. It also helps to shut down cancer cell growth and metastasis.

Onions and Garlic

boost immunity, help lower high cholesterol, shrink tumors, help control high blood pressure, and reduce the risk of heart attacks. They are anti-arthritic, improve iron metabolism, and improve cell membrane function in red blood cells.

Ginger

is anti-nausea, eliminates gas, is anti-inflammatory, builds the immune system, protects against colon cancer, and induces ovarian cancer cell death, all while tasting so good.

Coconut

has been shown to fight bacteria, fungi, viruses, promote a healthy immune system, protect against cancer and heart disease, and externally, it’s great for skin, hair, and complexion.

Soybean

has been called the most “versatile” of all beans. It contains fat, carbohydrate, and protein. The protein provides all nine essential amino acids. It is rich in the essential fatty acids, and linolenic, and is cholesterol free. Traditionally an Asian food, soy and soy products have recently gained popularity because of the discovery of the important health benefits they possess. Soy has been shown to have anti-cancer activity (especially breast and prostate cancer), lowers high cholesterol, lowers high triglycerides, prevents oxidation of LDL cholesterol, reduces menopausal symptoms (hot flashes), prevents osteoporosis, and functions as a protease inhibitor.

Vegetable Stir-Fry

•

Olive Oil

cup each of four of your favorite veggies, chopped or sliced – broccoli, carrots, squash, cauliflower, snow peas, mushrooms, etc.

cup your favorite veggie meat – chicken, beef, scallop (optional)

medium onion, sliced

green pepper, sliced

2-3

cloves garlic, sliced

one-inch piece of ginger, peeled and sliced

½-1

tablespoon cornstarch dissolved in 1 ½ – 2 cups water
McKay’s NO MSG Beef OR Chicken Style Seasoning to taste
Bragg’s Liquid Aminoes to taste
Leftover rice or pasta

Over medium high heat add a small amount of oil to a wok or other large pan that can accommodate all ingredients. Add veggie meat and stir fry till light browning is noted. Add in denser veggies (broccoli, cauliflower). Stir fry about two minutes. Add other veggies and ginger. Stir fry another 2-3 minutes. Add cornstarch mixture and stir while it thickens. Add more water if necessary. Season to taste with McKay’s Beef or Chicken Style seasoning and Bragg’s Liquid Aminoes. Let simmer uncovered for a few more minutes or until desired tenderness. Serve over leftover rice.

Stir-Fried Okra

tablespoons canola or olive oil

pound fresh okra, sliced

large onion, finely chopped

large green bell pepper, finely chopped

cup celery, finely chopped

teaspoon salt

teaspoon dried thyme

2-3

teaspoons Bragg’s Liquid Aminos (optional)

Place oil in a large skillet or wok over medium-high heat. Add okra and next five ingredients. Stir-fry mixture for 8-10 minutes or until okra is crisp-tender. Add optional Bragg’s, stir constantly, cooking another 2 minutes or until okra is tender. Serves 6

Veggie Chicken Thai Fried Rice

4-6

cups cooked, brown rice

cups your favorite veggie chicken

large carrot, peeled and diced

stalk celery, diced

3-4

green onions, sliced

cloves garlic, chopped

cup red bell pepper, chopped

cup mushrooms, chopped (optional)

⅔

cup green peas

•

Red pepper flakes to taste

2-3

tablespoons olive oil

Mix stir fry sauce ingredients together and set aside. Heat a large pan or wok on medium heat. Add oil and heat. Add the veggie chicken and stir-fry for about 2 to 3 minutes. Stir in in carrot and celery and stir fry for 2 minutes. Add onions, garlic and bell pepper, stir frying another 1 to 2 minutes. Add optional mushrooms and stir-fry for 1 minute. Begin adding rice about one cup at a time, stir-frying and lifting as you go. Gradually add the stir-fry sauce continuing to stir-fry for about 5 more minutes and until all stir-fry sauce is used. Rice should be heated through and fall separately into grains. Add green peas (optional red pepper flakes) and keep stirring, tasting and adjusting seasonings. Add salt if necessary. Serves 4-6

Stir-Fry Sauce

tablespoons of Water

teaspoon McKay’s Chicken Style Seasoning

tablespoons Bragg’s Liquid Amines juice or one lime

teaspoons kelp*

teaspoon natural sugar

Mix stir fry sauce ingredients together and set aside. Heat a large pan or wok on medium heat. Add oil and heat. Add the veggie chicken and stir-fry for about 2-3 minutes. Stir in in carrot and celery and stir fry for 2 minutes. Add onions, garlic and be pepper. stir frying another 1-2 minutes. Add optional mushrooms and stir-fry for minute. Begin adding rice about one cup at a time, stir-frying and lifting as you go. Gradually add the stir-fry sauce continuing to stir-fry for about 5 more minutes and until all stir-fry sauce is used. Rice should be heated through and fall separately into grains. Add green peas (optional red pepper flakes) and keep stirring, tasting and adjusting seasonings. Add salt if necessary.

*Traditional Thai Fish or Oyster sauce contains anchovies or fish. Kelp is added to the stir-fry sauce in this recipe to give the fishy flavor. Kelp is anti-inflammatory, anti-viral, anti-cancer, anti-oxidant, and a source of iron. Some studies also indicate it helps the thyroid.

Donna Green-Goodman, MPH writes from Huntsville, Alabama where she and her husband operate Lifestyle Therapeutix, A Lifestyle For Better Health Center www.lifestyletherapeutix.com. She is a health educator who is a 25-year breast cancer survivor. She’s been a college professor and a national ambassador for the Susan G. Komen for the Cure Circle of Promise Campaign. She is author of Somethin’ to Shout About!, Cookin’ Up Good Health, Still Cookin’ Up Good Health, and executive producer of her own cooking show, Cookin’ Up Good Health!, which can be found on Donna’s YouTube Cooking Channel.

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