G-BOMBS Stir-Fry

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Nutritional experts agree that there are certain foods that are key to a disease and cancer free body. One such doctor is Dr. Fuhrman. One of the things he is known for is creating the acronym G-BOMBS. He did this to highlight which foods are the best at promoting longevity. Dr. Fuhrman recommends that Greens, Beans, Onions, Mushrooms, Berries and Seeds be consumed each day for the greatest health benefits. This G-BOMBS Stir-Fry recipe is the ultimate dish!

These foods are easy to find, reasonably priced and they seem to always be on hand. I was thinking it would be good to create a quick and easy recipe that can be made in a few minutes and be served as a main course or side dish.

Why are G-BOMBS so good for you?

Let’s quickly go over the benefits of these foods as stated by Dr. Fuhrman’s article before getting to the recipe. I‘ll try to be brief so as to not bore you. 😉

Greens:

• the most nutrient dense of all foods
• should be consumed in large amounts
• majority of calories from greens come from protein
• contain folate, calcium, antioxidants, beneficial phytochemicals and anti-cancerous properties
  

Beans:

• the most nutrient dense carbohydrate source
• digested slowly stabilizing blood sugar
• contain high levels of fibre and starch which reduces the number of calories absorbed
• eating beans/legumes twice a week or more has been found to decrease colon cancer by 50% (1)

Onions:

• onions, garlic, leeks, chives, shallots and scallions, make up the Allium family of vegetables
• increased consumption is associated with lower risk of gastric and prostate cancers by helping to halt cancer cell growth (2)
• they contain high concentrations of extremely health promoting flavonoid antioxidants that have anti-inflammatory effects

Mushrooms:

• in a dramatic study, women who ate 10 grams of mushrooms and drank green tea daily had an 89% decrease in breast cancer risk for premenopausal women and a 82% risk for postmenopausal women (3,4,5,6)
• mushrooms have anti-cancer and anti- inflammatory properties that slow cancer growth and prevent DNA damage
• mushrooms should not be eaten raw because of a potentially carcinogenic compound called agaritine

Berries:

• berries are some of the highest nutrient rich foods you can eat
• they are high in antioxidants, are anti-inflammatory, cardio-protective and help to reduce the risk of type 2 diabetes, cancer and cognitive decline
• they can improve motor coordination and memory (7)

Seeds:

• seeds are similar to nuts when it comes to healthy fats, minerals, and antioxidants, are abundant in trace minerals, higher in protein than nuts, and each kind of seed is nutritionally unique.
• flax, chia and hemp seeds are high in omega 3’s as well as fibre and lignans, which have anti-cancer effects
• sesame seeds have the greatest amount of calcium of any food in the world
• pumpkin seeds are rich in iron, calcium and zinc
• sunflower seeds are rich in protein and minerals
• eating seeds and nuts with vegetables increases the absorption of nutrients

For more information G-BOMBS, check out Dr. Fuhrman’s book called Super Immunity.

Why try this recipe?

• it is simple
• it’s super healthy
• it is flavourful
• it’s quick to make

This stir-fry incorporates 4 of the 6 foods that Dr. Fuhrman suggests we eat daily in accordance with his G-BOMBS acronym. In order to get one more, you could easily sprinkle on some sesame, hemp or sunflower seeds. Even just add tahini into the stir-fry! The sky’s the limit.

You can use any bean you have on hand. A can of white kidney beans works well, as would a can of pinto beans, chopped fresh green beans, fava beans, lentils or even chickpeas! Also, any green would work; Swiss chard, kale, beet tops, kohlrabi tops, mustard or collard greens, spinach, etc.

To top it off, eat some kind of berry for dessert! You might want to try my Saskatoon Berry Crisp recipe.

Saskatoon berries are at their peak right now in the Okanagan. You can find them along the roadways out in the country!

G-BOMBS Stir-Fry

Print

Serves: 4 Prep Time: 10 minutes Cooking Time: 15 minutes 15 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 1/2 cup uncooked rice - prepared as per package directions if desired
• 6 cups of mushrooms
• 4 cups of greens (swiss chard, beet greens, kale, spinach, etc.)
• 1 onion
• 4 cloves garlic
• 1 can or 1 1/2 cups of beans (any kind, fresh or canned), I used fresh fava beans from my garden
• 1/4 cup of vegetable broth
• 2 tablespoons apple cider vinegar
• 1 tablespoon lemon juice
• 1 tablespoon low sodium soy sauce, or Braggs Aminos
• 1 inch piece of ginger grated or 1 teaspoon of dried ginger
• 1 teaspoon oregano
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon cumin
• 1/2 teaspoon ground pepper
• 1/2 teaspoon turmeric
• 1/2 teaspoon pepper flakes
• any other spices of your liking to taste
• pinch of salt, if needed

Instructions

1. Wash and chop the mushrooms, greens, onion and garlic.  Grate the ginger. 
2. Heat a large frying pan then add the onions and garlic.   Add in some of the veggie broth to prevent them from sticking to the pan. 
3. Once the onions and garlic have cooked for a few minutes, add the mushrooms and greens as well as the rest of the broth. Stir.  
4. As the stir-fry is cooking, add in the rest of the ingredients. Stir periodically as it cooks.  
5. Cook until the texture is to your liking.
6. Serve alone or over rice (or other grain).
7. For the added benefit of getting your Seeds portion of the G-BOMBS acronym, sprinkle on some sesame, sunflower or hemp seeds.

 

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Resources:

1. Singh PN, Fraser GE. Dietary risk factors for colon cancer in a low-risk population. Am J Epidemiol 1998;148:761-774. 
2. Powolny A, Singh S. Multitargeted prevention and therapy of cancer by diallyl trisulfide and related Allium vegetable-derived organosulfur compounds. Cancer Lett 2008;269:305-314. 
3. Hong SA, Kim K, Nam SJ, et al. A case-control study on the dietary intake of mushrooms and breast cancer risk among Korean women. Int J Cancer 2008;122:919-923. 
4. Shin A, Kim J, Lim SY, et al. Dietary mushroom intake and the risk of breast cancer based on hormone receptor status.Nutr Cancer 2010;62:476-483. 
5. Zhang M, Huang J, Xie X, et al. Dietary intakes of mushrooms and green tea combine to reduce the risk of breast cancer in Chinese women. Int J Cancer 2009;124:1404-1408. 
6. Hara M, Hanaoka T, Kobayashi M, et al. Cruciferous vegetables, mushrooms, and gastrointestinal cancer risks in a multicenter, hospital-based case-control study in Japan. Nutr Cancer 2003;46:138-147. 
7. Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem2010;58:3996-4000.