Getting food on the table on a weeknight can be a difficult feat, especially for those who are busy. If that describes your average weeknight, these vegan chili garlic noodles are guaranteed to become a staple in your household. And although the chili garlic oil packs a little heat, it doesn’t overpower your palate. You want to know the best part? The chili garlic oil sauce makes a double batch, so you can have more for the next time you want them!

It’s very important that you use a neutral flavored oil to make the chili garlic oil. Olive oil is not a good choice because it will impart an odd flavor that doesn’t go with the rest of the ingredients. Great oils to use include avocado oil, grapeseed oil, or another neutral-flavored oil. And while Sichuan pepper flakes are an optimal choice, you may not find them easily. For this reason, red pepper flakes are serve as an excellent substitute.

One of the great things about this recipe is that it is very customizable. If you prefer other vegetables then you can change up the recipe. Not a fan of bok choy? Use broccoli or Chinese broccoli. Allergic to peanuts? Use cashews because they work very well in this recipe. Finally, if you don’t have soy sauce, you can use tamari or liquid aminos. Feel free to be creative in the kitchen with this recipe! That’s the main thing to remember.

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One pan meals are the best. First off, you don’t have to clean up as much after you prepare the meal. Secondly, all of the ingredients come together in one pan for an amazing combination of flavors. Now, this recipe doesn’t require a lot of time and effort because the bok choy doesn’t take very long to cook through. Bok choy is a cruciferous vegetable that is prevalent in Asian cooking. It was cultivated in China thousands of years ago, and it’s in the same family as kale, broccoli, cauliflower, Brussels sprouts, and rutabaga.

According to several studies, bok choy is a nutritional powerhouse. It’s rich in folate, vitamin C, vitamin E, beta-carotene, selenium, fiber, and protein. The calcium, magnesium, and vitamin K content contribute to healthier bones, while the iron and zinc aid with collagen production.

My goodness, we haven’t talked about how delicious this recipe is! The bok choy is slightly bitter, but it works with the nuttiness of the sesame oil, garlic, shallots, and liquid aminos. Just make sure to use the recommended amount of sesame oil. It is powerful and can take over an entire dish if you use too much.

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Water is necessary to maintain overall health. You cannot have a healthy body if you don’t drink water. While people can enhance hydration levels with various electrolyte-rich beverages, they can also consume water-rich foods to increase their daily water intake.

You’ve undoubtedly heard of the “eight eight-ounce glasses per day” rule to stay hydrated, but this is somewhat outdated. It doesn’t account for body weight, activity level, age, gender, or underlying health conditions. And while water is necessary for life, many people despise it. Sipping H2O all day just isn’t in the cards for people. This is where diet comes into play.

Dietary Hydration

The foods you eat can help you stay hydrated, but you cannot maintain hydration levels from food alone. You still need to drink water and herbal teas. However, about 20% of the body’s hydration comes from diet (specifically fruits and vegetables), so you eat your water along with various nutrients like vitamins and fiber. Start eating your water by chowing down on the following foods.

1. Celery

Water Content: 95.43%

Celery is a crunchy, green, low-calorie vegetable that is packed with a ton of fiber and water. It makes for an excellent snack, especially if you lather a little raw almond butter or hummus on the stalks.

2. Romaine Lettuce

Water Content: 93.47%

Romaine is an excellent lettuce that is quite versatile. It can be the base of a salad, it tastes great grilled, and the leaves make great tortilla alternatives. It is naturally rich in vitamins A, C, and K, in addition to folate and fiber.

3. Cucumber

Water Content: 96.7%

The cucumber is the ultimate, water-rich produce item. In fact, it has the highest water content of any food! It goes great in salads, sliced up with lime juice and chili powder, or cut into strips and served with hummus. Boost your hydration by snacking on cucumber, and then adding cucumber to your water for extra flavor and nutrients.

4. Watermelon

Water Content: 91.45%

With “water” in the name, watermelon is an excellent fruit for hydrating the body. It is predominantly water, but it does contain vitamins A & C, zinc, potassium, copper, and several B vitamins. Don’t forget that watermelon rinds are extremely nutritious. You can learn all about them by clicking here.   

5. Radishes

Water Content: 95.3%

The radish may not be the first vegetable you think of in regards to water-rich foods. In addition to their peppery flavor and vibrant color, radishes have a high water content. Additionally, they are rich in powerful antioxidants, one of them being catechin (found in green tea).

6. Green Bell Peppers

Water Content: 93.9%

Every bell pepper contains water, but green bell peppers are the clear winner. Packed with vitamin C, this nightshade goes great in salads, stir-fries, or cut up in sticks and dipped in hummus. We forgot to mention that they contain lots of antioxidants!

7. Tomatoes

Water Content: 94.52%

The tomato is technically a fruit, but it is often referred to as a vegetable. Tomatoes are rich in fiber, folate, potassium, vitamins C & K, and lycopene, which is a powerful antioxidant that inhibits cell damage. Here’s a fun fact: most people in America satisfy their recommended daily intake (RDI) of lycopene by eating tomatoes.

8. Spinach

Water Content: 91.4%

Spinach is chock full of beneficial nutrients, including vitamins A & K, iron, magnesium, potassium, fiber, folate, and calcium. It is an excellent salad base, but it can also be steamed, sautéed, or blended with other ingredients into a smoothie. Looking to reduce your caloric intake? Spinach is the perfect nutrient-dense, low-calorie vegetable for you.

9. Bok Choy

Water Content: 95%

Bok choy is in the same family as broccoli and kale, so you know it’s good for you! The consumption of cruciferous vegetables like bok choy is linked to a reduced risk of certain cancers, including lung, colon, and prostate cancers. Bok choy is also rich in magnesium, iron, vitamins A, C, & K, and calcium.

10. Zucchini

Water Content: 92.73%

The zucchini is similar to the cucumber, in that they are both rich in vitamins C & K, phosphorus, and potassium. They are also rich in fiber, with one medium zucchini satisfying 8% of your RDI. If you are looking to hydrate the body, opt for fresh/raw zucchini because cooking reduces the water content.

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Bok choy has recently become more widely available to American consumers, which is a positive stride towards improved nutrition. Box choy nears the top of the list on the aggregate nutrient density list because it has some of the highest levels of nutrients per calorie. It has been cultivated in China for thousands of years and is known as pak choi, Chinese white cabbage, or bok choy. It belongs to the cruciferous vegetable family, which includes kale, cauliflower, turnips, collard greens, Brussels sprouts, and broccoli.

If you think that kale has a bitter taste and eating collard greens raw is not something you ever want to do in life, bok choy may be your new best friend. This super green has a crispy texture and subtly sweet flavor, which enhances salads, stir-fries, or soups. Bok choy has some of the highest concentrations of anti-inflammatory properties, and several studies have shown that it may be able to inhibit cancer cell growth. Researchers have also noted that bok choy contains “Principle 1” and “Principle 2” phenols, flavonoids related to quercetin and kaempferol. These active phenols and flavonoids inspire more studies to determine bok choy’s role in cancer prevention.

Outside of the aforementioned phenolic compounds, the low calorie content of bok choy makes it a great addition to your diet. One cup of bok choy delivers 140% of your recommended daily intake (RDI) of vitamin A and over 75% of your RDI of vitamin C. Additionally, bok choy contains minerals including calcium, manganese, folate, magnesium, potassium, and iron. Keep reading to learn more about this nutrient-dense superfood.

Antioxidant Superstar

Bok choy is filled with a high concentration of core conventional antioxidants, including zinc, manganese, and vitamins A & C. One must understand that these antioxidants all have different roles. All of them help to prevent unwanted oxidative damage to cells and bodily systems, but they do this in different ways. Bok choy and other cruciferous vegetables have been proven to provide benefits that antioxidant supplements cannot; and organic bok choy varieties contain more polyphenols than inorganically grown bok choy.

Promotes Eye Health

People often reference carrots and sweet potatoes in regards to promoting eye health, but bok choy contains a substantial amount of vitamin A and beta-carotene. The Macular Degeneration Association highly recommends bok choy for people suffering from macular degeneration, an eye disease that can result in vision loss. Vitamin A has also been known to help prevent infection and the development of cataracts.

Benefits Hair And Skin

Bok choy is rich in vitamin C, which helps to increase collagen production. The more collagen that is produced, the healthier the skin and hair look. Continually supplying the body with vitamin C keeps collagen levels up, improving complexion and decreasing the early development of wrinkles. Bok choy also contains antibacterial properties, which can help to fight skin infections, including eczema and acne.

May Help Prevent Cancer

The bitter flavor that is commonly associated with cruciferous vegetables like bok choy is caused by glucosinolates, which are sulfur-containing compounds. As you chew and digest bok choy, other compounds (indole, sulforaphane, and nitrile) are created. These compounds have proven anticancer benefits and they work to protect cells by deactivating carcinogens and inhibiting DNA damage. Additionally, bok choy contains an antimicrobial substance known as brassinin. Studies have shown that brassinin is a proven chemopreventive agent. Bok choy and other cruferous vegetables have been effective at lowering the risk of prostate, lung, breast, and colorectal cancers.

Lowers Blood Pressure

Calcium and potassium are two minerals necessary for lowering blood pressure. Potassium works to process sodium in order to reduce the sodium-inflicted damage on the cardiovascular system. The vitamin K in bok choy helps with blood clotting, while the vitamin B6 helps to inhibit homocysteine accumulation, an overabundance of which can lead to heart complications and damaged blood vessels.

Risk Factors

Eating a lot of raw bok choy can pose a few risk factors, primarily due to the enzyme known as myrosinase, which can make it difficult for the thyroid to function optimally. This can hinder the body’s ability to absorb iodine, but cooking bok choy deactivates this enzyme. It is acceptable to eat raw bok choy in small amounts, though. If you are taking blood thinners, be wary of drastically increasing your intake of green vegetables, due to the vitamin K content, which plays a role in blood clotting.

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Inflammation is one of the leading root causes of disease today. Health conditions that have been linked to inflammation include heart disease, diabetes, cancer, and many others. A lot of people suffer from inflammation, but are unaware because they interpret symptoms as natural bodily processes. To fix the symptom, many people apply a bandage in the form of over-the-counter medications. This does not address the root of the problem, making it harder for healing to begin.

Inflammation & Diet: Making The Connection

Most Americans have veered from the natural practice of “eating from the earth.” By that, we mean that people have gravitated towards processed foods, refined carbohydrates, sugars, caffeinated beverages, and alcohol. All of these foods, in addition to dairy products, poultry, eggs, and hormone-raised beef, induce inflammation. It’s important to remember that the plant world contains all of the necessary nutrients people need to survive. Additionally, plant-based foods are nutritionally dense and a lot of them are alkaline.

Various fruits and vegetables fall at different places on the pH scale. A lot of animal-based foods are acidic, while plant-based foods tend to be more alkaline. It would behoove you to incorporate alkaline foods in your diet to reduce inflammation, so we’ve detailed some of our favorite alkaline foods below.

Carrots

Every root vegetable has alkalizing properties, but carrots stand out from the rest. People have been juicing carrots for years to absorb the vitamin A & C content, both of which help to reduce oxidative stress and alkalize the body. Try not to cook them too often because they become slightly acidic when cooked.

Spirulina

Spirulina is a true superfood that is packed with an amazing nutritional profile. One teaspoon of spirulina contains four grams of protein, 80% of your recommended daily intake (RDI) of iron, and 800% of your RDI of vitamin A. One teaspoon is all you need per day to help alkalize your blood.

Bok Choy

Bok choy doesn’t receive a lot of attention and it isn’t on the average person’s grocery list. The antioxidants in bok choy help to naturally fight cancerous cells and reduce overall inflammation. Bok choy is also rich in vitamin C, fiber, and vitamin K. Add this cruciferous green to salads, soups, and wraps.

Dark Leafy Greens

Speaking of greens, you should include kale, collards, and chard in your diet. The dark green color of these greens means that they are rich in chlorophyll, which has a cell structure that is very similar to human cells. Chlorophyll also helps to block the body’s absorption of carcinogens, which can lead to inflammation. Make sure to get your greens!

Raw Pumpkin Seeds

Raw heirloom pumpkin seeds (not roasted or seasoned) have some amazing alkalizing properties. As the body digests them, they leave an alkaline ash in the blood, which helps the body naturally reach an alkaline state. Hemp seeds also provide this unique property. Pumpkin seeds are also great sources of chlorophyll, iron, and protein!

Matcha Tea

Matcha is pretty special because it is not heated or processed like many other forms of green tea. You can almost consider it a raw green superfood, which contains about 40 times more antioxidants than regular green tea. It is best to purchase quality matcha to absorb the chlorophyll, which can help alleviate inflammation and improve your mood. Many people brew matcha into a tea, but it can be blended into your smoothies for a subtle sweetness.

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Exercising is a great way to stay in shape, maintain healthy circulation, and keep your metabolism functioning optimally. One of the most important aspects to being healthy, though, is maintaining a healthy diet comprised of plant-based foods. If you want to help keep your heart healthy, we recommend eating a diet with a lot of nitrate-rich foods.

Nitrates vs. Nitrites

Let it be known that nitrates and nitrites are not the same thing. Nitrites are typically found in hot dogs, bacon, or other cured meats. They can be dangerous to the body when heated, which is why it is best to avoid them. Nitrates, on the other hand, occur in a lot of fresh vegetables. Nitrates get converted into nitrites, due to the bacteria in your mouth, when consumed, but they don’t pose a threat to your health because the vegetables are rich in antioxidants. Your body also takes those naturally occurring nitrates and converts them into nitric oxide.

Nitric oxide sounds dangerous, but you are thinking of nitrous oxide, also known as laughing gas. Nitric oxide protects the mitochondria in your cells. Additionally, nitric oxide acts as a vasodilator, which helps to relax and widen your blood vessels for better blood flow. When your blood is flowing healthily, more oxygen and nutrients can be carried to your heart, brain, and other organs, and it can efficiently eliminate waste and carbon dioxide. It also helps to keep your immune system healthy.

How Nitric Oxide Promotes Healthy Heart Function

A recent study showed that high blood pressure patients, who drank beet juice three times a week, for six weeks, an hour before exercising, experienced better blood flow and oxygenation. Some also experienced improved brain function. Nitric oxide goes to the areas of the body that need oxygen, and the brain is one of those areas. Keep your brain and heart healthy by eating nitrate-rich foods.

Which Foods Should You Eat?

When it comes to choosing which nitrate-rich foods to eat, it is worth doing a little bit of homework to decide what foods agree with you. To save you some time, we have compiled a list of some of the best nitrate-rich foods.

• Arugula: 480 mg of nitrates per 100 grams
• Rhubarb: 281 mg of nitrates per 100 grams
• Cilantro: 247 mg of nitrates per 100 grams
• Butter Lettuce: 200 mg of nitrates per 100 grams
• Spring Greens: 188 mg of nitrates per 100 grams
• Basil: 183 mg of nitrates per 100 grams
• Beet Greens: 177 mg of nitrates per 100 grams
• Oak Leaf Lettuce: 155 mg of nitrates per 100 grams
• Swiss Chard: 151 mg of nitrates per 100 grams
• Red Beets: 110 mg of nitrates per 100 grams

Other Notable Nitrate Foods Include:

• Carrots
• Eggplant
• Parsley
• Turnips
• Bok Choy
• Mustard Greens
• Spinach
• Broccoli
• Leeks
• Cauliflower
• Artichokes
• Winter Melon
• Cabbage

It is widely known that eating a lot of fresh fruits and vegetables can help lower your risk of heart disease. Leafy greens are some of the best heart healthy foods, primarily because they have a lot of nitrates. When your body converts nitrates into nitric oxide, it acts as a messenger molecule in physiological processes. It helps to expand arteries and it is needed for brain cell communication. It also helps immune cells inhibit cancer cell growth. Start eating nitrate-rich foods today for a healthier tomorrow.

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People have been reaping the benefits of superfoods like bok choy, kale, mustard greens, and broccoli for some time now. They provide the body with high amounts of fiber, minerals, vitamins, and antioxidants, but could they be doing more than you think? Yes, and this is all due to chlorophyll.

Remember when you learned about chlorophyll and the process of photosynthesis in science class? Let’s give a quick recap so you don’t have to dig through your mental archives. Chlorophyll, which is formed in the cells of leaves and other parts of the plant, makes plants and leaves green. The process of photosynthesis allows plants to take sunlight, convert it to energy, and emit oxygen into the environment. Plants are like nature’s solar panels.

It gets interesting when we take a look at the fact that chlorophyll and hemoglobin are nearly identical. The subtle difference is that hemoglobin has an iron molecule and chlorophyll has a magnesium molecule. According to a recent study, scientists examined mammalian mitochondria (those things in cells responsible for energy production) under a chlorophyll-rich diet and saw that they could also use sunlight to create Adenosine triphosphate (ATP), which supplies cells with the energy. This means that those green veggies your mom always told you to eat can power your body and boost heart health. You can also take herbal supplements that give your body chlorophyll.

What Does Chlorophyll Do for the Body?

Chlorophyll is a killer of bacteria, especially in the GI tract, and helps to remedy strep throat and staph infections. When a person maintains a chlorophyll-rich diet, e.g. microgreens or dark leafy greens like spinach, kale, or chard, they have an increased number of red blood cells. This means that the body has more oxygen to use. If you have kidney stones, chlorophyll helps to break down calcium oxalate for easier elimination. Due to the antioxidant properties in chlorophyll, it can decrease and absorb mold toxins, for example aflatoxin B, which can cause liver complications and cancer. Additionally, chlorophyll helps to:

• Boost Immunity
• Promote Healthy Circulation
• Reduce Inflammation
• Help Increase Liver, Gallbladder, and Kidney Function
• Clear the Sinuses
• Help Purify the Blood
• Control Body Odor
• Promote Healthy Iron Levels

Vegetables That Are High in Chlorophyll

Be like Popeye and eat spinach for high amounts of chlorophyll. While it may not give you the strength he had to beat Bluto, chlorophyll will definitely bring you a sense of vitality. Vegetables with chlorophyll include:

• Bok Choy
• Kale
• Spinach (don’t overeat because of high oxilic acid content)
• Broccoli
• Watercress
• Mustard Greens
• Beet Greens (don’t overeat because of high oxilic acid content)
• Green Cabbage
• Swiss Chard (don’t overeat because of high oxilic acid content)
• Dandelion Greens
• Arugula
• Endive

Those who say that vegetables don’t provide you with energy need to do a little reading up on chlorophyll. Your body is like a science experiment that works really well when you ingest veggies that are high in chlorophyll. Give your cells a hand by providing them with chlorophyll, which can actually power you!

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