Anti-Inflammatory Ginger-Bok Choy Sweet Potato Sauté: A 10-Minute Side Dish for Mood and Brain Health

Chronic low-grade inflammation is one of the strongest predictors of depression, anxiety, and cognitive decline in functional psychiatry. This lightning-fast sauté combines three research-backed anti-inflammatory superstars—bok choy, ginger, and sweet potato—into a colorful, mineral-rich side that calms the nervous system while stabilizing blood sugar. At PCP-health.com, we use dishes like this as therapeutic homework for patients reversing metabolic-driven mood disorders. Ready in under 10 minutes, it’s perfect for busy evenings when you need brain-supporting food fast.

Serves 4 as a side | Prep 8 min | Cook 7–8 min

Ingredients

• 4 heads baby bok choy (about 1¼ lb total)

• 2 Tbsp light (untoasted) sesame oil

• 2 scallions, white parts only, thinly sliced

• 2 Tbsp minced fresh ginger (anti-inflammatory powerhouse)

• 1 cup peeled, finely diced garnet or jewel sweet potato

• 1 Tbsp gluten-free tamari (or coconut aminos for lower histamine)

• 1 tsp pure maple syrup

• 1 Tbsp fresh lime juice + extra wedge for serving

• ¼ tsp toasted sesame oil (optional, for aroma)

• Sea salt or Redmond Real Salt

Instructions

1. Trim root ends from bok choy; separate leaves from stems. Cut both crosswise into bite-size pieces—keep separate.

2. Heat light sesame oil in a large sauté pan over medium. Add scallions and ginger; stir 30 seconds until fragrant.

3. Add diced sweet potato and a pinch of salt; sauté 1 minute.

4. Stir in bok choy stems, tamari, and maple syrup. Cook 2 minutes.

5. Add bok choy leaves, lime juice, ¼ tsp salt, and toasted sesame oil (if using). Toss until leaves just wilt—about 2 minutes. Taste; brighten with extra lime if desired. Serve immediately.

Storage: Refrigerator up to 3 days (reheat gently to preserve glucosinolates).

The Functional Psychiatry Science

Cruciferous vegetables like bok choy activate the Nrf2 pathway, increasing endogenous antioxidant production and reducing systemic inflammation linked to major depression (Zhang et al., 2021). A 2021 meta-analysis showed higher cruciferous intake correlates with 18–25% lower inflammatory markers (CRP, IL-6) commonly elevated in mood disorders.

Ginger’s gingerol and shogaol compounds inhibit NF-κB and COX-2 pathways, providing rapid anti-inflammatory effects comparable to NSAIDs but without gut damage. Clinical trials demonstrate 1–2 g daily significantly reduces depressive symptoms in patients with major depressive disorder (Pourmasoumi et al., 2020).

Orange-fleshed sweet potatoes deliver beta-carotene and anthocyanins that cross the blood-brain barrier, protecting hippocampal neurons and improving memory performance in human studies (Travica et al., 2019).

This dish is naturally low-histamine, nightshade-free, and blood-sugar balanced—ideal for our adrenal-fatigue and SIBO patients. Pair with wild salmon or tempeh for a complete brain-healing meal.

Ready to use food as medicine for lasting mood stability? Schedule your functional psychiatry evaluation at PCP-health.com today.