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Quick Cruciferous Stir-Fry

Posted Monday, November 08, 2010

Rich in cruciferous vegetables, this stir-fry offers significant cancer protection. Not only do the phytochemicals sulforaphane and indoles suppress tumor growth, they also inhibit cancer cell metastasis.  Turn this simple dish in to a full-sized meal by adding diced, medium-firm tofu and serving with brown basmati rice. Serves 4 to 6.


1 tablespoon oil (organic virgin coconut recommended)

1 medium onion, coarsely chopped

2 carrots, peeled and cut into thick diagonals

3 cloves garlic, crushed

2 teaspoon minced fresh ginger

1 head broccoli, cut into florets

2 cups chopped baby bok choy

4 cups chopped Napa or Savoy cabbage

1/3 cup water

½ tablespoon kudzu (or cornstarch) mixed with a few tablespoons cold water

Wheat-free tamari and brown rice vinegar, to taste


  1.  Heat oil in large skillet or wok over medium-high heat. Sauté (without browning) onions for about 3 minutes.
  2. Add carrots and sauté a few minutes more. Add garlic, ginger, and broccoli and continue sautéing. If necessary, add a little water to prevent burning.
  3. Keep vegetables moving in the pan while adding baby bok choy, cabbage, and water. Mix well and cook with lid for just a few minutes, until vegetables are crisp-tender and still brightly coloured.
  4. Lower heat and add tamari and rice vinegar to taste, then the dissolved kudzu to thicken (~30 seconds).  Add additional water if necessary.

This recipe and 200+ others that are gluten-, dairy-, and egg-free can be found in The Whole Life Nutrition Cookbook by Segersten and Malterre, available at Vancouver Holistic Health for $28.49 + HST.