April 26, 2021
Carolina’s Kitchen: Transforming Asian Comfort Food
By Carolina Curlionis, Nutritionist for Apollo Health
When transitioning to a healthier lifestyle, one of the things I missed the most was my Chinese takeout. We’ve come up with two staple recipes that will satisfy both your taste buds and your well-being. Next time you are craving your favorite Chinese takeout, grab your chef’s hat and reach for our Cauliflower Fried Rice recipe, see below, and or our Fifteen Minute Stir-Fry, which is available to our PreCODE and ReCODE subscribers. To go along with your theme of Asian cuisine, consider pairing your meal with a brain-healthy cup of green or matcha tea.
Both green tea and matcha contain a flavonoid, epigallocatechin-3-gallate (EGCG), which has been found to protect against Alzheimer’s disease. This flavonoid penetrates the blood-brain barrier and is the principal anti-inflammatory in both types of tea. Another powerful compound found in these teas is L-Theanine which has been shown to improve cognitive function, reduce anxiety, and boost mood. Although both matcha and green tea contain these super phytochemicals, the unique harvesting methods of matcha allow for higher quality and nutrient-dense tea leaves. Compared to green tea, matcha’s concentration of EGCG is 137% greater and contains up to five times as much L-Theanine as green tea. Both teas contain some caffeine, so try to avoid after noon so as not to interfere with sleep.
Tips for Sourcing Tea
- If possible, buy loose leaf teas to be used with an infuser. Some companies add plastic to their teabags or k-pods, which can leach plastic particles into your tea.
- Source USDA organic tea from Japan (not China) to avoid heavy metal contamination.
Cauliflower Fried Rice Bowl
This is a healthy low-carb alternative to traditional Chinese fried rice that will not disappoint. Feel free to add in any vegetables in your fridge that need to be used. You can also play with different toppings to customize this to your taste buds and macronutrients such as adding a drizzle of sesame oil or topping with cashews for extra fats and flavor. If you are pairing this with a stir-fry that already includes a protein, feel free to leave out or reduce the number of eggs.
• 16 oz riced cauliflower
• 1 cup mushrooms of your choice
• 1 cup bok choy
• 2 tbsp avocado oil
• ½ cup chopped red bell pepper
• 2 green onions
• 1 garlic clove minced
• Sea salt
• 4 tsp coconut aminos
• 1 avocado
• 4 large pastured eggs (poached, scrambled, soft-boiled … your choice here)
1. Heat 2 tbs of the avocado oil over medium heat. Add in the cauliflower, bell pepper, green onion whites, garlic, mushrooms, and bok choy.
2. Season with Himalayan sea salt and black pepper.
3. Cook for six to eight minutes until all the vegetables are tender. Stir often.
4. Add in 3 tsp of the coconut aminos and mix.
5. Divide the cauliflower rice into two bowls.
6. Prepare the four eggs your way.
7. Top each bowl with two eggs, half of the avocado and the green onion greens and enjoy!