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Dr. Rosa Keller | Dietitian

@dr.rosakeller

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PhD Nutrition | Dietitian
Precision Nutrition 🧬 🦠
Ancient wisdom, modern science & the art of tending to your body.
📧: [email protected]

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YIN CHOY 🫀🥬

…has got to be the most beautiful leafy green veggies.

And it has more names for it than any other I’ve seen. At Hmart you might see Red Hon Choy, Yin Choy and at other markets you may see Red Spinach or Amaranth Leaf!

So let’s talk about iron.. most people don’t realize they lose iron in their sweat. The more you sweat and the more active you are, the more iron you lose. Which is why anemia is common in athletes, especially female athletes.

And 3 cups raw of this yin choy is 30% of your daily needs for iron. One of the highest sources of iron from leafy greens, even more than spinach.

I was actually initially introduced to red spinach as a whole food supplement powder to help improve endurance and blood flow for my clients who were running triathlons and marathons. Then I realized I’ve seen it in the grocery store and farmers markets in California. I asked my mom about it and she said it’s a common stir fry so we whipped it up with a simple combo of the classics: garlic, soy, shaoxing wine and oil.

Here’s the recipe:
1. 4 cups red spinach (yin choy also called red hon choy), washed thoroughly
2. 1 tsp neutral oil
3. 3–4 cloves garlic, sliced
4. Splash Shaoxing wine
5. 1 tsp high-quality soy paste
6. Finish with a drizzle of sesame oil
Heat oil on medium high.

Sauté garlic until fragrant.
Add stems first, then leaves and let wilt.
Add Shaoxing wine and soy paste.
Finish with sesame oil.
Quick stir fry — keep it vibrant
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#nutritionist #dietitian #nutritionscience #easyrecipes #vegetables

Prevention of Anaemia With Underutilized Green Leafy Vegetables
A Gupta, T Verma, S Verma - 2024 taken in Newport Beach, California by @dr.rosakeller

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7 months ago

SPICY STIR FRIED CABBAGE - din tai fung style

Ok okay, DTF doesn’t use chili’s. BUT at home I add all the chili’s I can for that added zing! Feel free to omit the chili’s and then you really have din tai dung style Taiwanese cabbage.

I just find it SO COOL that we can improve our health not only by eating more nutrient dense foods like fruits and veggies, but also that the compounds in those foods make it all the way to our large intestine and supply the bacteria that also help us thrive. And the more of these foods you eat the more of the good bacteria we have around! Love a good love story. 🦠 🥬 ❤️

Here’s the recipe:

1. One big Taiwanese Cabbage (also called Flat Cabbage) — more of a disk shape than a basketball shape.
2. 8 cloves of garlic (but this is totally up to you I like a lot of garlic)
3. Handful of dried chilis (called Tianjin or Chiles Japones in the store but just look for the red dried ones)
4. Shaxoing wine splash so like 1-2 tbsp!
5. 2 tbsp Soy sauce to start but also do this to taste.
6. Add a 1/4 - 1/2 cup water to steam depending on how much cabbage you have.
7. Optional: add 1 tsp Chicken Bouillon powder (contains msg) for more umami.
8. Stir fry until cabbage tender but still crunchy.
9. Optional: add a dash of white pepper

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#nutritionist #dietitian #healthspan #easyrecipes #greenleafy vegetables

Beaver LM, Jamieson PE, Wong CP, Hosseinikia M, Stevens JF, Ho E. Promotion of Healthy Aging Through the Nexus of Gut Microbiota and Dietary Phytochemicals. Adv Nutr. 2025 Mar;16(3):100376. doi: 10.1016/j.advnut.2025.100376. Epub 2025 Jan 19. PMID: 39832641; PMCID: PMC11847308. taken in Newport Beach, California by @dr.rosakeller

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8 months ago

GARLIC PEA SHOOTS 🌱 - din tai fung style

These have to be my absolute favorite stir fried green out there. They are so tender yet crunchy, and because they are the young plant they are packed with nutrients and much less strong in flavor. No bitterness at all!

This one is all about emphasizing the fact that we often times only think about vitamins and minerals in the context of our cells. But what we often don’t think about (or have learned!) is that the gut bacteria in our digestive system also benefit from the vitamins in food as well as other compounds called ~phytonutrients~. Fancy word for plant (phyto) nutrients which just means that the compounds in the pea shoots play essential roles in metabolism both in our cells and bacteria!

Here’s the recipe:

1. One big bag of pea shoots (also called pea tips) — don’t worry this will shrink to a small plate and you could accidentally eat it all.
2. Heat 1 tbsp of neutral oil then add 8 cloves of sliced garlic (but this is totally up to you I like a lot of garlic)
3. A sprinkle of salt and white pepper (1 tsp each)
4. Shaoxing wine splash so like 1-2 tbsp!
5. 1 tbsp sesame oil for flavor
6. Stir fry until until wilted but still has a good crunch
7. Serve and enjoy with protein and rice or whatever your heart desires.

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#nutritionist #dietitian #healthspan #easyrecipes #greenleafy vegetables

Santhiravel S, Bekhit AEA, Mendis E, Jacobs JL, Dunshea FR, Rajapakse N, Ponnampalam EN. The Impact of Plant Phytochemicals on the Gut Microbiota of Humans for a Balanced Life. Int J Mol Sci. 2022 Jul 23;23(15):8124. doi: 10.3390/ijms23158124. PMID: 35897699; PMCID: PMC9332059. taken in Newport Beach, California by @dr.rosakeller

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8 months ago

🫜🥩 SHORT RIB & RADISH | GALBITANG

It was definitely a lazy Sunday when I made this soup 😂😴

This is my absolute favorite Sunday reset meal. It is so nourishing, easy to digest, hydrating and packed with nutrients.

You can add daikon or radish to any broth based soups you’re making too! I love adding it to my simple ginger garlic chicken soups too.

Here’s the recipe 💃🏻

INGREDIENTS
2 lbs Beef short rib
1 Korean radish (or daikon radish)
1 bunch green onion (1/2 for the soup cut into thirds and 1/2 chopped as a garnish)
1-2 bulbs of garlic, peeled
1 tbsp peppercorns (I used Sichuan peppercorn but you can use any)
1 head ginger
1 whole onion, halved
2 tbsp mirin
1 package beef bone broth (I did this for added protein)
Water to fill the pot
Salt, to taste
1-2 tbsp of soy sauce to taste

STEPS
1. Soak beef in water for 2 hours
2. While the beef is soaking prep the vegetables and spices
3. Rinse the beef and add to pot with water and bring to a boil, remove impurities
4. Rinse one more time and put back on the stove.
5. Add daikon, green onion, ginger, yellow onion, peppercorn, bone broth, water and mirin
6. Bring to a boil
7. Cover and simmer 2-3 hours or until beef is tender.
8. Optional: once daikon is tender you can remove and continue to cook the beef (I didn’t do this but some do so the daikon doesn’t get too soft)
9. Add salt and soy sauce to taste.
10. Add chopped green onion as a garnish.

Science:
PMID 19655255
PMID 18345631
PMID 11007076
PMID 35816465

Nutrition, dietitian, soup, healthy, science, digestion, gut health taken in Newport Beach, California by @dr.rosakeller

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a month ago

The French don’t mess around when it comes to their baguettes 🥖

I love sharing my cooking videos at home but maybe even more so I love sharing the beautiful culture and tradition of food while traveling. There’s so much history and knowledge to gain around food practices. I hope you enjoy these little side quests.

During WWII, the baguette was a symbol of resistance to the industrialization and modernization of baking as a profession. In 1993, The French Bread Law (le Décret Pain) made a role that the traditional baguette can only be made onsite and with only wheat flour, water, yeast and salt with no additives permitted.

This was done to preserve the craft of boulangeries and maintained freshness and quality. It does even more than that by maintaining tradition and culture preserved around food. This sense of rhythm going to pick up fresh baguette in the morning creates a routine that I think we in the U.S. crave for.

I deeply admire the respect for la baguette. 🥖

xx
Dr. Rosa Keller

#dietitian #nutritionist #nutritionscience #travel taken in France by @dr.rosakeller

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a month ago

CHINESE CELERY w/tofu and shiitake 🍄‍🟫

If you’ve never had Chinese celery, or had celery hot in a stir fry, this recipe is for you!

This is one I had long forgotten from my childhood but when I saw it in the store I knew I had to remake my mom’s classic dish. Chinese celery has thinner stalks and a little stronger or a flavor. You can definitely use regular celery but I recommend slicing it thin so you get the matchstick texture.

Aside from being a delicious classic, there’s some pretty cool science too.

This dish provides BOTH main types of fiber (did someone say fibermaxxing?)

Here’s the recipe 💃🏻

INGREDIENTS
• 1 package baked tofu, sliced into thin matchsticks
• 1 large stalk Chinese celery, cut into 2-inch pieces. I add half of the leaves as well but totally up to you!
• 1-2 cups fresh shiitake mushrooms, stems removed, caps sliced
• 4-6 garlic cloves, thinly sliced (do you here based on your love for garlic)
• 2 tbsp fresh ginger, julienned
• 2 tablespoons neutral oil (e.g. I use grapeseed oil)

SAUCE
• 2 tablespoons Shaoxing wine
• 2 tablespoons oyster sauce
• 2 tablespoons light soy sauce
• 0.5 teaspoons white pepper (a dash, no need to measure)
• 1/4 cup water

STEPS
1. Mix the sauce
2. Prep aromatics and get wok screaming hot
3. Fry garlic and ginger
4. Add shiitake
5. Add Chinese celery
6. Add sauce
8. Stir fry well till veggies cooked through

Science:
PMID 29902436
PMID 22754347
PMID 36118025 taken in Newport Beach, California by @dr.rosakeller

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3 months ago

SICHUAN CAULIFLOWER 🌶️ 🥵

Before you come at me saying Sichuan food makes me run to the bathroom a few hours later….

Sichuan cuisine isn’t the problem. What restaurants do to Sichuan cuisine is the problem. Making it at home preserves every gut health benefit while eliminating the reasons people might feel a little funky after a restaurant.

When you eat out some of the likely culprits are: too much sodium, way more oil and fat than you would do at home, not being accustomed to the amount of spice.

So before you blame the Sichuan cuisine as a whole, it’s probably more to do with the oil and salt or not being used to that much spice! Try making it at home with this recipe and take it a little easy on the oil and fermented chili sauce. And you could literally make this with any veggie or even a protein source!
Recipe:

1 head Chinese cauliflower, cut into florets (regular works too)
1 onion, sliced
6 cloves garlic, minced — totally preference of how much garlic you like!
3 tbsp fresh ginger, minced — I do a lot of ginger :)
1-2 tbsp doubanjiang
1 tsp Sichuan peppercorns, freshly muddled or buy the Szechuan pepper powder if you don’t have a mortar and pestle.

Stir fry sauce:
2 tbsp shaoxing wine
1 tbsp soy sauce 1 tsp sugar
1/4 cup water
Neutral oil for stir frying

Method
1. Heat wok over high heat until smoking. Add oil.
2. Fry garlic, ginger and onion until fragrant, about 60 seconds.
3. Add doubanjiang (fermented chili paste) and Sichuan peppercorn, stir fry 1 minute.
4. Add cauliflower and stir fry a few minutes.
5. Add stir fry sauce. Toss to coat and cover till cauliflower is tender.
6. Serve immediately over jasmine rice.

Citations:
PMID: 36014024.
PMID: 36922439.
PMID: 30696735.
PMID: 14503723.

HMart.SichuanCooking.GutHealth.Microbiome.AsianCooking.Doubanjiang.PlantBased.Dietitian.Nutritionist. taken in Orange County, California by @dr.rosakeller

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4 months ago

MIZUNA TUNA SALAD 🍃 🐟 🧄

…it makes me so happy how that just rolls off the tongue 😛

Mizuna is peppery Japanese mustard green! But it reminds me more of a less bitter, crunchier and stalkier arugula.

If there’s one lunch meal I could eat everyday (but I know I shouldn’t because of high mercury levels) it’s a tuna salad. So I did some digging and it turns out this Japanese Tuna Salad is quite popular in Japan. I put my own twist on it by adding kewpie mayo and furikake but honestly it was one of those recipes that just gave me the biggest lightbulb moment and I knew I had to share it.

I ate this with rice that was a mix of white rice and sprouted brown rice; which ALSO has amazing benefits for our gut health but I will get into that next time ;)

Here’s the recipe:
Serve 2 (unless ur like me than 1)

Large bunch of Mizuna (Japanese Mustard Greens)
1 tbsp sesame oil
2 cloves garlic (minced or grated)
1 tbsp sesame seeds (toasted or untoasted)
1 tbsp kewpie mayo
1 tbsp rice vinegar (but you can add more based on your preference!)
1/4 tsp salt to taste
1 pouch Trader Joe’s Wild Tuna (or tuna of your choice)
Top with furikake of choice

1. Trim and wash the mizuna; set aside to dry
2. Mix sesame oil, garlic, sesame seeds, kewpie mayo, rice vinegar well and taste test. Adjust as needed.
3. Add tuna, sprinkle of salt, and the sauce to the mizuna in a large bowl and mix well.
4. Enjoy alone or with rice.

Citations:
PMID: 19640972
PMID: 36014803
PMID: 28894110

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Gut health nutrition alpha diversity gut microbiome nutritionist dietitian leafy green recipes asian recipes hmart Japanese recipes tuna salad healthy recipes nutrition science
#dietitian #nutritionist #guthealth taken in Newport Beach, California by @dr.rosakeller

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5 months ago

TATSOI + SHIITAKE 🥬 🍄‍🟫 for gut health

I didn’t realize tatsoi is bok choy’s more delicate and delicious cousin… the leaves are so tender and delicious in this recipe.

And mushrooms are finally getting the attention they deserve in the nutrition science world. They are loaded with prebiotic fibers like beta-glucans which are a key nutrient for the beneficial bacteria we want in our gut.

Hope you love this one!

INGREDIENTS:
1 bag Hmart Tatsoi
8 cloves garlic ( or more if you’re like me and need a lot of garlic)
Handful of shiitake mushrooms (to your preference)
1 tbsp grapeseed oil or other neutral oil
1 tbsp aged soy (or regular soy) — aged soy has more umami/savory flavor
1 tbsp (splash) shoaxing wine
1 tsp of Hondashi mixed with 1/4 cup water (any other bouillon powder works if you don’t have hondashi)

RECIPE:
1. Wash an entire bag of Hmart Tatsoi
2. Prep mushrooms & peel garlic
3. Add grapeseed oil to pan and heat on medium high
4. Add whole garlic cloves and stir fry to lightly brown and fragrant
5. Add mushrooms and stir fry
6. Add wash Tatsoi and stir fry till wilted.
7. Add 1 tbsp soy, shoaxing wine and hondashi/water mixture and continue to stir fry.
8. Serve and eat immediately.

PMID: 34202377
PMID: 34764875
PMID: 32984393

#asianrecipes #vegetables #nutrition #guthealth #leafygreens taken in Newport Beach, California by @dr.rosakeller

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5 months ago

CHRYSANTHEMUM GREENS (TONG HO)
…with garlic, Thai chili and hot oil

I had heard of chrysanthemum tea before and the benefits with drinking the tea before bed, but I had never appreciated that the leaves and stems turn into a delicious asian side dish.

AND OMG it was delicious and so quick and easy. And the more I got into researching chrysanthemum, I also thought it was important to highlight the power of garlic and Thai chili for keeping us health and protecting us from viruses and bacteria.

No joke as soon as my husband or I start feeling a little tickle in our throat we start eating an obscene amount of raw garlic.

Hope you love it!
─
𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦
200g chrysanthemum leaves (tong ho)
6 garlic cloves, minced
2–4 Thai chilies, thinly sliced
1 tbsp soy sauce
1 tbsp oyster sauce
1 tbsp Shaoxing wine
2 tbsp neutral oil
─
𝗠𝗘𝗧𝗛𝗢𝗗
① Mix soy, oyster sauce + Shaoxing wine. Set aside.
② Blanch chrysanthemum leaves in boiling water for 30 seconds — just wilted, still vibrant. Drain + plate.
③ Pour sauce over greens. Top with garlic + chili.
④ Heat neutral oil until just smoking. Pour directly over the garlic + chili. It’ll sizzle immediately — serve right away.
─
𝗡𝗢𝗧𝗘𝗦
→ 30 seconds blanch, no more (I went too long on mine lol)
→ Get that oil truly smoking — it’s what blooms the aromatics
→ Sensitive to heat? Swap Thai chili for a long red
→ Find chrysanthemum leaves labelled tong ho or garland chrysanthemum at your local Asian grocer
─
𝗥𝗘𝗦𝗘𝗔𝗥𝗖𝗛
Allicin + antimicrobial activity → PMID: 32836826
Capsaicin + antiviral/antibacterial → PMID: 33764892
Chrysanthemum + immune support → PMID: 35408512 taken in Newport Beach, California by @dr.rosakeller

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5 months ago

Japanese Goma-ae 🍃

We love a simple delicious side dish. Big batches of this make adding greens to any meal so easy!

p.s. don’t laugh at my butchering of the pronunciation…. Lol

Recipe:
5 oz Japanese spinach (oriental giant, long leaves and stems) — regular if that’s all you have.
2 tablespoon toasted sesame seeds
½ tablespoon sugar
½ tablespoon soy sauce
½ tablespoon sesame oil

Clean and cut the spinach.
Toast the sesame seeds till golden brown and fragrant.
Use mortar and pestle to create a paste of sesame seeds, sugar, soy sauce and sesame oil. You can also use a food processor.
Bring water to a simmer and quickly blanch. Then once bright green, remove in ice bath.
Squeeze out excess water and place in serving bowl.
Mix with sesame mixture and enjoy!
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#asianrecipes #vegetablerecipes #dietitian #nutritionist #hmart

PMID: 12002680
PMID: 9951529 taken in Newport Beach, California by @dr.rosakeller

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6 months ago

Vegan Malabar Spinach 🍃 || Mong Toi

Initially, I had no idea what this veggie was. But thanks to a follower asking about it I decided to explore the unknown.

At first, it seems like your typical leafy green, but when it cooks it becomes more like okra, seaweed, molokhia, aloe vera and chia seeds due to a funky compound called mucilage.

It’s a great source of soluble fiber and high in many nutrients like most greens including iron, vitamin C, vitamin A and calcium.

What an appetizing word… lol

It reminded me of the texture of seaweed and okra combined… kind of silky and smooth but also with a crunch.

I’ve seen it in soups but honestly it was incredibly easy and delicious stir fried with aromatics, a little shoaxing wine and some vegan mushroom bouillon.

—
Ingredients
1 bag malabar spinach
1 tbsp neutral oil (I used grapeseed oil)
1 head garlic
1 tbsp minced ginger
2 Thai chili’s whole
2 tbsp Shaoxing wine
1 tbsp mushroom bouillon powder
1 tsp white pepper (optional)
1/4 cup water

Heat oil.
Cook garlic and ginger until fragrant.
Add 2 Thai chilis
Add malabar spinach
Add Shaoxing wine
Add mushroom bouillon and white pepper
Add water and toss until wilted and glossy.
Serve immediately.

Slavin J. — Fiber and prebiotics: mechanisms and health benefits. PMID 23609775
Kumar S. — Nutrition facts and functional attributes of foliage of Basella spp.
Dybka-Stępień K, Otlewska A, Góźdź P, Piotrowska M. The Renaissance of Plant Mucilage in Health Promotion and Industrial Applications: A Review. Nutrients. 2021 Sep 24;13(10):3354. doi: 10.3390/nu13103354. PMID: 34684354; PMCID: PMC8539170.

#guthealth #nutritionscience #recipes #vegetables #asianrecipes taken in Newport Beach, California by @dr.rosakeller

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6 months ago