Superfood Series: Bok Choy

It’s been a looooong time since I dropped a post. It’s been two months to be exact. With taking seven classes this semester and my son’s busy athletic schedule, there has been no time for making post. I must admit that I miss sharing my thoughts and feelings with the people, and hope I can get back to posting consistently now that the semester is over. I had started the year discussing a my new superfood series. My hope is to introduce people to some powerful, nutrient-dense superfoods that maybe they had never considered eating, or letting people know the value of eating more of these foods. This is especially important and exciting at the same time because we entering the warmer months and many of these fruits and vegetables will soon be in season in a farmer’s market or grocery store near you.

The next vegetable that I am going to discuss never hit my radar until I started eating plant based. I found a stir-fry recipe for this vegetable, and was instantly hooked. Not only was it delicious, but I also discovered that this super plant is in the top three of the aggregate nutrient dense index. This plant is called bok choy. Some of you might already be very familiar with bok choy, but for for those that are not I promise that you’re missing a treat. It has a mild, sweet flavor with a crunchy texture. It’s a great substitute for those of you that do not prefer the taste of kale or collard greens.

Bok choy is a cabbage that falls in the cruciferous family. Like many other cruciferous vegetables, bok choy is loaded with vitamins, minerals, cancer preventing properties. In fact, studies have shown that individuals that consume multiple servings of cruciferous vegetables such as bok choy per week, have a lower risk of prostate, colorectal, breast, and lung cancer. This cabbage is chopped full of antioxidants that eradicate free radicals. Also, there are many phytonutrients and phenolic acids that activate antioxidant activities outside of traditional antioxidants.

Bok choy is one of the highest and is also one of the top anti-inflammatory foods on the planet. The Chinese cabbage provides high levels of vitamin K which lowers the risk of unwanted inflammation. Substantial amounts of vitamin A and beta carotene levels have made the Macular Degeneration Association recommend bok choy as one of the top foods for treating macular degeneration and promoting overall eye health. High levels of iron, calcium, phosphorous, magnesium, and vitamin K makes bok choy a superior alternative for bone health than milk.

The vitamin B6, folate, potassium, vitamin K, and calcium makes this a superfood for lowering blood pressure, promotes heart health, and reduces damage that sodium does to the heart. It’s great for promoting healthy skin and hair due to it’s ability to produce collagen. As you can imagine bok choy is great for the immune system. The vitamin C and selenium boosts and maintains a healthy immune system. Here is a complete list of vitamins and minerals contained in roughly 100 grams of bok choy:

  • 13 calories
  • 2.2 grams carbohydrates
  • 1.5 grams protein
  • 0.2 gram fat
  • 1 gram fiber
  • 4,468 international units vitamin A (89% DV)
  • 45 milligrams vitamin C (75% DV)
  • 45.5 micrograms vitamin K (57% DV)
  • 66 micrograms folate (16% DV)
  • 105 milligrams calcium (11% DV)
  • 0.2 milligram vitamin B6 (10% DV)
  • 0.2 milligram manganese (8% DV)
  • 252 milligrams potassium (7% DV)
  • 19 milligram magnesium (5% DV)

Here is a delicious bok choy stir fry restaurant that I found online. I used coconut milk for my sauce instead of coconut amino and ground organic ginger instead of the raw ginger. If you would prefer coconut amino and raw ginger, then by all means go for it! I also added some curry that took this dish to a different level in my opinion. Give it a try and I promise that you will be hooked.

Ginger-Garlic-Bok-Choy

Ingredients

  • 6 Baby Bok choy
  • 1 inch ginger
  • 6 garlic cloves
  • 1 tablespoon oil
  • 1 tablespoon coconut amino
  • 2-3 dry Red Chili Peppers
  • 1 teaspoon toasted sesame seeds

Instructions

Cut each baby Bok Choy in half. Rinse under cold water and pat dry. Using a grater, grate the ginger and garlic. You can also finely chop them.

Heat a skillet over medium-high heat with 1 ½ tbsp. oil. When hot, add garlic and ginger, dry chilies and stir-fry for 20-25 seconds or until fragrant. Add coconut amino in the skillet. Carefully scrap the bottom of the skillet in case any ginger garlic is stuck at bottom. ( it’s called de-glazing the pan) You should sense the insane aroma of these aromatics.

Add Bok Choy face down. Let it coat the sizzling mixture. Cover and let it cook for 1-2 minutes. Flip them over. Again let it coat remaining spice mixture. Cook for another 1-2 minutes. Bok choy should look darker green. Turn off the heat.

Transfer the Bok choy to serving bowl. Make sure to scrap off every last drip of that ginger garlic sauce. Season with toasted sesame seeds.

Hope you enjoy.

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