Bok Choy also known as Leafy Chinese cabbage. Bok Choy is cultivated in China since ancient times and its mainly added in soups , stir fries, appetizers and main dishes. Its light, sweet flavor, crisp texture and nutritional value i.e. Higher in vitamin A, Vitamin C and calcium , but low in calories adds Bok Choy in the list of super foods.
It is basically a small plant which grows upright from the ground with smooth white lettuce like stalks, spread at the end to fine , glossy green oval leaves.
Bok Choy is a great option if you wish to add dietary fiber in your meal to promote weight loss. It’s a great alternative to lettuce or other cabbages.
Chinese Cabbage Bok Choy Health Benefits and Recipe
1. Low in calories :
Bok Choy is leafy vegetable which is low in calories. It’s a good option to add in your plate. As it’s a green leafy vegetable and low in fats and sugar.
2. High in vitamins and calcium:
It is packed with Vitamin A and C and calcium . One cup cooked Bok Choy provides more than 100% of recommended dietary allowance of vitamin A and 2/3 the TDA of vitamin C.
3. Low in Carbs:
Its one of few selected foods which are low in carbs, Where its getting very difficult to avoid carbs, Bok Choy is a better option to add in your prime meals.
4. Folic Acid:
It’s a good source of folic acid, which is good for those with Thalasemmia and for pregnant women who needs to add mandatory folic acid in their meals. Consult your dietician to add Bok Choy in your special diet.
5. High in Potassium:
Potassium is again important nutrient our body need. Bok Choy is a good source of potassium, just check out the amount of potassium you need and add the right amount of potassium through Bok Choy in your diet.
Bok Choy is a good source of antioxidants, and antioxidants are great to keep wide range of diseases at bay including cancer. Antioxidants also helps in flushing out toxins from the body and help in weight loss.
Cleaning and Cooking Bok Choy
The leaves and the stalks, both can be cooked. First separate leaves from stalks and clean so that both parts can be cleansed properly. Bok Choy is as good as raw or in soups, stirs , braising. For optimal freshness, cleanse Bok Choy before cooking and unwashed, unused Bok Choy can stay fresh in refrigerator for up to 6 days.
Bok Choy Salad Recipe
Ingredients: ( serves 4)
3 cups thinly sliced Bok Choy
1 cup cabbage
1 large red pepper, sliced
1/2 cup shredded carrots
1/2 cup chopped cucumber
1/2 cup sliced green onion
1/4 cup chopped cilantro leaves
1/2 cup peas. blanched
2 Tbsp low sodium soy sauce
1 Tbsp gur
1 Tbsp white vinegar
2 tbsp lime juice
1 Garlic clove, minced
1 tbsp fresh minced ginger,
1 Tbsp sesame and olive oil
1. Place all the salad ingredients in a large bowl and toss to combine.
2. To prepare dressing, mix all salad dressing ingredients.
3. Spread dressing over salad and gently toss.
Enjoy this nutritional Bok Choy salad and you can look out for another recipe too 🙂