Restore and Heal Your Gut with Asian Beef Stir Fry
This Asian Beef Stir Fry is made with Bok Choy which is from the Brassica family(cabbage, broccoli, brussels sprouts, cauliflower, collards, kale, turnips, & kohlrabi) & is known as the leafy chinese-cabbage. The fiber, potassium, vitamin A, K, B’s, folate & other important antioxidant compounds (sulforaphane, indole-3-carbinol, luetein, etc.) help protect against breast, colon, & prostate cancer and help reduce “LDL” our bad cholesterol.
It is also effective in removing excess estrogen (a condition know as estrogen dominance) from the body, which is quite common in both males and females. And as you can see in this study (1) it also increases butyrate, which if you didn’t know is AMAZING!!
Increase Butyrate with Asian Beef Stir Fry
Butyrate is a short-chain fatty acid(SCFA) & can act directly or indirectly on the development and repair of tissue, as well as heal necrotic tissue faster. It has been proven to boost the immune, hormonal & neurological systems. Butyrate can also take a rogue “bad bacteria” and down-regulate it so it doesn’t take over protecting you from nasty gut infections or food poisoning. You can read more about it in these studies(2)(3).
Protecting & healing your gut is important to your overall health, just as we explain on our Gut health Basics page. If you want to start healing your gut, then changing your diet is the first step and this recipe delivers!
1/2 cup GF low-sodium soy sauce
4 Tablespoons Pure Maple syrup
6 garlic cloves, minced
1/2 teaspoon ground ginger
2 teaspoons rice vinegar
1 bunch Bok Choy, chopped
4 Tablespoons olive oil
10 ounces mushrooms, sliced
1 pound sirloin steak, thinly sliced into strips(if steak not tolerated well, substitute ground beef or chicken breast)
Riced cauliflower or basmati rice, cooked
Combine the soy sauce, maple syrup, garlic, ginger & vinegar in a bowl, whisk to combine. Set aside. Heat a large skillet until hot, add 2 Tablespoons olive oil and add the sliced mushrooms, cook on medium high heat until softened and turning brown. While the mushrooms are cooking, clean and chop the Bok Choy. Remove mushrooms to a plate. In the same skillet add 2 tablespoons olive oil and add the thinly sliced meat. You may want to do this in 2 batches so they brown more easily. Return all the meat, mushrooms and add in the chopped Bok Choy & sauce. Let cook for for 2-5 minutes to cook through. Serve over steamed riced cauliflower or cooked basmati rice.
Delicious! Your family won’t be disappointed!