Bok Choy

Bok Choy - Looking for a new veggie to incorporate into your meal rotation?   If you haven’t cooked with bok choy here is what you need to know.

What it is - Bok choy is a leafy member of the cabbage family that is most often associated with Chinese cuisine. Bok choy has crisp white stalks, dark green leaves, and a mild-taste. Available all year-round in the U.S.  The most common varieties seen in the U.S. are the traditional and my favorite the baby bok choy.  Both can be found at most grocery stores.   

Nutrient Dense – It ranks number 6 out of all foods as having the most nutrients per calorie. Bok choy provides an abundant amount of vitamin A, C, and K as well as folate and calcium.  Bok choy is lower in oxalate.  Oxalate is a substance that binds up calcium and prevents it from being absorbed.  54% of the calcium in bok choy can be absorbed by the human body compared to only 5% in spinach and 32% in milk.  Our bodies can much more readily absorb calcium from bok choy than from dairy products. 

Buying – Select those with whole vibrant green leaves and crisp un-blemished stems.  Store in the crisper in an unsealed plastic bag.  Bok choy keeps well but not as long as cabbage.  Will be most flavorful when used within 3 – 5 days. 

How to use it - It’s got a tender texture and mild flavor. Can be eaten raw in salads or cooked in stir-fries, soups, or other vegetable dishes.

Raw – Makes a great shell for lettuce wraps or a salad base.

Stir-fry – Natural fit in stir-fries.  Can also try it as a side dish. Below is easy garlicky bok choy recipe to try.

Add it in – to any soup that works well with leafy greens.  But don’t forget the stalks.  They are very mild in flavor so they great in smoothies.

Grill – Can cut in half lengthwise or leave whole.  Brush with olive, avocado or coconut oil, sprinkle with herbed or garlic salt and grill for 3 – 6 minutes per side. 

Easy Garlicky Bok Choy 

Ingredients

• 1 tablespoon coconut or avocado oil
• 2 garlic cloves, chopped or pressed
• 1 shallot, chopped
• 1 pound baby bok choy, rinsed, cut into quarters, with core intact
• 1 tablespoon coconut aminos
• 2 tablespoons of water

Cooking

• Heat oil in a large skillet or wok over medium-high heat. Add garlic and shallot and cook, stirring, until fragrant, about 30 seconds. Add bok choy, soy sauce, and 2 Tbsp. water and cover immediately. Cook 1 minute. Uncover and toss, then cover and cook until bok choy is tender at the core, about 3 more minutes.

Happy Cooking!!!