Wake Butterfly
Basho
Wake, butterfly—
it’s late, we’ve miles
to go together.
Month: February 2025
Healthy Foods & Recipes: Bok Choy
4 Healthy Reasons to Eat Bok Choy
Bok choy is a powerhouse of nutrition that can be a great addition to a healthy diet. Here’s why:
1️⃣ Rich in Antioxidants – Bok choy is packed with vitamins C, E, and beta-carotene, which help fight inflammation and support a strong immune system.
2️⃣ Supports Bone Health – It’s an excellent source of calcium, magnesium, and vitamin K, all essential for maintaining strong bones and preventing osteoporosis.
3️⃣ Aids Digestion – With a high water content and dietary fiber, bok choy supports gut health and can help regulate digestion.
4️⃣ Low in Calories, High in Nutrients – It’s a low-calorie, nutrient-dense vegetable that provides essential vitamins and minerals without adding unnecessary calories—great for weight management and overall health.
Tex-Mex Bok Choy & Black Bean Tacos 🌮
Yes, you can absolutely give bok choy a Tex-Mex twist! Its crisp texture pairs beautifully with bold, spicy flavors. Here’s a healthy, plant-based taco recipe that fits the South Texas flavor profile.
Ingredients (Serves 2-3)
✅ For the Bok Choy & Black Bean Filling:
- 1 small head of bok choy, chopped (both leaves & stems)
- 1 cup black beans, drained & rinsed
- 1/2 cup corn kernels (fresh or frozen)
- 1/2 red bell pepper, diced
- 1/2 onion, diced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp chili powder (or to taste)
- Juice of 1 lime
- Salt & pepper to taste
✅ For the Spicy Avocado Crema:
- 1 ripe avocado
- 1/4 cup plain Greek yogurt (or a plant-based alternative)
- 1 tbsp lime juice
- 1/2 tsp garlic powder
- 1/2 tsp chipotle powder (or smoked paprika for a milder taste)
- Salt to taste
✅ For Serving:
- 6 corn tortillas, warmed
- Fresh cilantro, chopped
- Sliced radishes (optional, for crunch)
- Crumbled cotija cheese (optional, or use nutritional yeast for a dairy-free option)
Instructions
1️⃣ Sauté the Bok Choy Mixture
- Heat olive oil in a skillet over medium heat.
- Add onion, garlic, and red bell pepper, cooking for 2 minutes until softened.
- Stir in chopped bok choy stems (save the leafy greens for later) and cook for another 2 minutes.
- Add black beans, corn, cumin, smoked paprika, chili powder, salt, and pepper. Cook for 3 more minutes, stirring occasionally.
- Toss in the bok choy leaves and let them wilt slightly (about 1 minute). Remove from heat and squeeze in fresh lime juice.
2️⃣ Make the Avocado Crema
- Blend together avocado, yogurt, lime juice, garlic powder, chipotle powder, and salt until smooth. Add a splash of water if needed for a creamy consistency.
3️⃣ Assemble the Tacos
- Warm corn tortillas and fill them with the bok choy & black bean mixture.
- Drizzle with spicy avocado crema.
- Top with fresh cilantro, sliced radishes, and crumbled cotija cheese (if using).
4️⃣ Enjoy! 🌮✨
Why This Recipe Works
✅ Bok choy stays crisp and fresh, adding texture and nutrients to the tacos.
✅ The spices give it a smoky, Tex-Mex kick that pairs well with the creamy avocado topping.
✅ High in fiber and protein, making it a nutrient-dense, plant-based meal.
This is a fusion of East Asian and Tex-Mex flavors, proving that bok choy can be part of a spicy, satisfying meal!
Healthy Tips: Quiet the Anxious Mind
Deep breathing, positive mantras and tackling negative thoughts can help get you out of your head and cool down your anxiety. Source: Cleveland Clinic
NOTE: Occasionally I’ll go to bed, nod right off, and I’m in dreamland . . . until I open my eyes and my mind has a 30 meter head start on me and I’m trying my best to catch up. I’ve learned if I keep chasing my mind, my sleep is over for the night. I may as well get up and make coffee. I’ve picked up a few tricks that shuts my anxious mind down and before you know it I’m back in dream land. The deep breathing works. One trick I use is to arbitrarily pick a number, say 72. I visualize my mind drawing 72. Then I work down to 71 and so on. I visualize my mind drawing the number. I’ll begin to drift and I’ll find myself not counting down but counting up say to 73. I stop and start over again at 72. I’m usually sound asleep in 10 minutes. Make up your own silly head games, they usually work to get the mind to change tracks. Here’s wishing you a good night’s sleep.
There’s More Good in You Thank You Realize
Don’t sell yourself short. There’s more good in you, than you realize. Everyone has the capacity for good. Some people do an extraordinary amount of good. They are the saints among us. There are some who bury their good seed so deep they don’t know it exists. They are those who do evil among us. The majority of us are somewhere on a line between the two extremes. The great news is that we can choose which direction we want to walk toward. The more good we do with the ability we have the more we contribute to a better world. Good will triumph over evil if we do our part and continue to walk toward the good.
Anagram Challenge
Daily anagram challenge! Sharpen your brain with today’s anagram puzzle. Unscramble the letters to reveal the hidden word or phrase, and submit your answer to see if you’re correct. Happy puzzling!
Today’s Anagram:
Stay Strong Good Days are Coming
“No winter lasts forever; no spring skips its turn.” ~ Hal Borland
Sonnet VII: To Solitude ~ A Poem by John Keats
Sonnet VII: To Solitude
John Keats
O Solitude! if I must with thee dwell,
Let it not be among the jumbled heap
Of murky buildings: climb with me the steep,-
Nature’s observatory-whence the dell,
In flowery slopes, its river’s crystal swell,
May seem a span; let me thy vigils keep
‘Mongst boughs pavilioned, where the deer’s swift leap
Startles the wild bee from the foxglove bell.
But though I’ll gladly trace these scenes with thee,
Yet the sweet converse of an innocent mind,
Whose words are images of thoughts refined,
Is my soul’s pleasure; and it sure must be
Almost the highest bliss of human-kind,
When to thy haunts two kindred spirits flee.
Healthy Foods & Recipes: Flaxseeds
Flax seeds are a fantastic addition to your diet, packed with essential nutrients that support overall health. Here are four healthy reasons to include them in your meals:
1. Rich in Omega-3 Fatty Acids
Flax seeds are one of the best plant-based sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that supports heart health, reduces inflammation, and improves brain function.
2. High in Fiber for Digestion
With both soluble and insoluble fiber, flax seeds help promote gut health, prevent constipation, and regulate blood sugar levels. Just one tablespoon provides about 3 grams of fiber!
3. Loaded with Lignans for Hormonal Balance
Flax seeds contain lignans, powerful plant compounds with antioxidant properties that can help reduce the risk of hormone-related cancers, support menopausal health, and improve estrogen metabolism.
4. Supports Weight Management & Satiety
Flax seeds expand in your stomach, helping you feel fuller for longer, which may support healthy weight management by reducing cravings and overeating.
Spicy Tex-Mex Flax Seed Salsa Dressing 🌶️
(Bringing that South Texas kick to your flax!)
This zesty dressing is packed with flavor and nutrition, perfect for topping salads, drizzling on tacos, or using as a dip for fresh veggies.
Ingredients:
- 2 tbsp ground flax seeds
- 1/4 cup olive oil
- 1/4 cup fresh lime juice
- 1/2 tsp cumin
- 1/2 tsp chili powder
- 1/2 tsp smoked paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1 tbsp chopped fresh cilantro
- 1 tbsp finely diced jalapeño (optional, for heat)
- 1 tbsp honey or agave nectar
- 2 tbsp water (to thin, as needed)
- Salt & pepper to taste
Instructions:
- In a small bowl, whisk together lime juice, olive oil, and honey/agave nectar.
- Add flax seeds, cumin, chili powder, smoked paprika, garlic powder, onion powder, and salt/pepper. Mix well.
- Stir in cilantro and jalapeño for an extra kick.
- If too thick, add a little water until you reach your desired consistency.
- Let sit for 5-10 minutes to allow the flax to absorb some liquid and thicken slightly.
- Drizzle over salads, grilled veggies, tacos, or use as a dip!
Source: ChatGPT
Health Tips: Warm Up: Avoid Injuries
Warm up: Start with a dynamic warmup that mimics the exercises you’ll be doing. This helps prepare your muscles, joints, and nervous system.
Warming up our muscles before a workout will help prevent injuries. A good warm up prepares one’s body for the strenuous work that follows. I’m chuckling as I write this because the metaphor I’m thinking of is a new born child. No wonder the child is crying when it is born. No one prepared him/her for this new experience. He/she had it made for nine months. Warm up, work out, cool down. Be consistent and don’t quit. You’ll be amazed at your progress.
