We have always loved the great info from Dr. Mercola’s website. †We do take some of the recommendations with a grain of salt though, but of course that is the truth with anyone who is recommending product sales… even ourselves. †:)
That being said, we have been talking about cooking bok choy for nutrient density for years following Dr. Joel Fuhrman’s book, “Eat to Live” putting it at the top right below Kale and Collard Greens for its rich nutrient density.
Dr. Mercola gives this “Asian” vegetable some new life with this article on all that Bok Choy offers.
Health Benefits of Bok Choy
Containing a wealth of vitamins C, A, and K, and excellent sources of calcium, magnesium, potassium, manganese, and iron, bok choy deserves its reputation as a powerhouse among vegetables. Vitamin A, for instance, is essential for a properly functioning immune system, while vitamin C is an antioxidant that shields the body from free radicals. Bok choy supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism.
The list of attributes for this one vegetable is virtually endless. Thatís why itís one of Dr. Mercolaís most highly recommended vegetables. (See The Best and Worst Vegetables to Eat)
Bok Choy Nutrition Facts
Serving Size: One cup of bok choy (70 grams)
Amt. Per Serving
Bok Choy Healthy Recipe: Stir-Fried Sesame Bok Choy
- 1 tsp. sesame oil (dark)
- 2 garlic cloves, minced
- 1 tsp. fresh ginger, peeled and minced
- 1/4 teaspoon crushed red pepper flakes (or to taste)
- 1 1/2 lbs. baby bok choy, carefully cleaned and cut into bite-sized pieces
- 1/4 cup chicken or veggie broth
- 2 Tbsp. naturally fermented soy sauce
- 1 tsp. honey
- 1/2 tsp. flour
- 1 tsp. toasted sesame seeds
- Heat a large skillet or wok to med-high heat until a drop of water sizzles. Add oil to the skillet and swirl to coat the pan.
- Add in the garlic, ginger, and crushed red pepper; stir-fry until fragrant – about 30 seconds.
- Add in the bok choy; cook, stirring often, for 3 minutes. Stir in the broth, soy sauce, sugar or honey, and flour; bring to a boil stirring constantly. Cook 1 minute or until thickened.
- Remove from heat and sprinkle with sesame seeds.
So, look for it on your next shopping trip, and you’ll be amazed at how easy it is to cook this seriously tasty vegetable. †And perhaps you can share a recipe with us!
Have a great weekend! †Be well and Be blessed! – Dr. E