Roasted Ginger-Lime Bok Choy

This recipe uses a high-heat oven roast and a bright citrus-ginger glaze. It is naturally low in sodium and fits perfectly into the DASH diet by utilizing whole foods and low-sodium flavor boosters. It's also cooked at 400 degrees, perfect for cooking along with baked russet or sweet potatoes!

• Prep time: 5 minutes
• Cook time: 12–15 minutes
• Servings: 2-3

Ingredients

• 1 large head regular bok choy. (If you have baby bok choy, use 2-3 heads, and just halve them; don't chop them as detailed below.)
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon ground ginger.  (If you have fresh ginger, use 1 tablespoon, finely grated)
• 1 tablespoon fresh lime juice
• 1 teaspoon toasted sesame oil
• 1 tablespoon low-sodium vegetable broth or water
• 1 tablespoon toasted sesame seeds
• Black pepper or a pinch of crushed red pepper flakes

Instructions

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Prep the bok choy: 
1. Cut off the thick bottom base of the head to separate the stalks. 
2. Wash the bok choy thoroughly, and dry it completely.
3. Cut the white stalks into bite-sized pieces (about 1 to 2 inches wide). Leave the tender green leaves whole or roughly chopped.  Keep them separate.
3. Whisk the glaze in a large bowl by combining the olive oil, ground ginger, lime juice, toasted sesame oil, and low-sodium vegetable broth.
4. Coat the greens: Toss the bok choy pieces in the bowl with the ginger-lime mixture until evenly coated. Spread the stalks out in a single layer (wait on the leafy greens for now, as greens crisp up faster).
5. Roast the stalks for 6 - 7 minutes
6. Add the greens and toss the stalks, return the baking sheet to the oven and continue cooking for another 6-7 minutes, until the white stalks are tender-crisp and the edges of the green leaves turn lightly browned and crispy.
7. Finish with toasted sesame seeds and a dash of black pepper or red pepper flakes before serving.

Herb-Brushed Grilled Pork Chop

This recipe was inspired by a nice crop of fresh herbs growing in a planter in the living room.  Fresh basil, chives and thyme needed to be used!  The dijon-honey-garlic sauce and the fresh herbs give so much flavor there's no marinating needed, so it can be prepared quickly. 

• Prep time: 15 minutes (plus resting)
  
  
• Cook time: 15-20 minutes
  
  
• Yield: 1 serving
  
  

Ingredients

• 1 thick-cut pork chop (about 1.5 inches thick)
  
  
• Marinade & Baste:
  
  
  • 2 tbsp grainy or Dijon mustard
    
    
  • 1 tbsp olive oil
    
    
  • 1 tbsp fresh lemon juice
    
    
  • 1 tbsp honey or maple syrup
    
    
  • 1 clove garlic, minced
    
    
• Fresh Garden Herb Finish:
  
  
  • 1 tbsp fresh thyme leaves, finely chopped, plus thyme branch for garnish
    
    
  • 1 tbsp fresh chives, minced
    
    
  • 6-8 fresh basil leaves, torn or chiffonade
    
    
  • Salt and freshly cracked black pepper to taste
    
    

Instructions

1. Season the meat: Generously salt and pepper the thick chop on both sides. Let it sit at room temperature for 15 minutes while you prep the other components.
   
   
2. Mix the glaze: In a small bowl, whisk together the mustard, olive oil, lemon juice, honey, and minced garlic. Set aside half of the mixture to use as a fresh sauce for serving.
   
   
3. Fire up the grill: Set up your grill for two-zone cooking (medium-high direct heat on one side, indirect heat on the other). Aim for around 400°F (204°C).
   
   
4. Sear: Place the thick chop over direct heat and sear for 3 to 4 minutes per side until you get a deep, golden-brown crust.
   
   
5. Finish on indirect heat: Move the chop to the cooler, indirect side of the grill. Brush the top generously with the mustard glaze. Cover the grill and let it cook for another 8 to 12 minutes, or until the internal temperature reaches 140°F (60°C) for medium.
   
   
6. Herb rest: Remove the chop from the grill and tent loosely with foil. Let it rest for 5 to 7 minutes (the temperature will rise to about 145°F / 63°C).
   
   
7. Plate and serve: Scatter your freshly harvested basil, chives, and thyme directly over the hot chop, allowing the residual heat to release their aromatic oils. Drizzle the reserved glaze over the top.  Garnish with thyme branch and serve immediately.