Bok Choy, also known as Chinese cabbage, hails from the cruciferous family and has a mild flavor, making it an able ally in dishes like stir-fries, side dishes, soups, and great even for raw consumption. The list of bok choy nutrition facts is pretty long and reason enough for you to make this vegetable a part of your daily diet. Bok choy joins the nutritious family of broccoli, cabbages, cauliflower, as well as Brussels sprouts.
Chinese cabbage is actually a great way to obtain vitamin D, which helps in the ingestion of calcium and phosphorus. It also offers you adequate quantities of folate in addition to vitamin B6. Folate is particularly important for the optimum growth and development of cells and tissues, and helps decrease the chances of heart disease. Vitamin B6 is absolutely necessary for carbohydrate, fat, and protein metabolic processes and helps to develop red blood cells along with antibodies.
If you are trying to lose weight or are trying to get back on track with a healthy way of living, you must definitely include bok choy in your diet along with other green veggies. It has tons of nutrition that can keep diseases at arm’s length and also help you maintain a balanced diet.
The health benefits of bok choy are as follows:
Bok choy comes in varied species; in fact, you will be spoilt for choice at your nearby farmers market. But you need to be careful while selecting just the right kind of bok choy; look for firm stalks and dark green, crisp leaves. Don’t buy those that are wilted or soft. Bok choy can be stored, dry, in your refrigerator for several days. To prepare, trim off the base and snip off any discolored leaves. Separate the stalks and wash them under cold running water. Cook the stalks and leaves separately as the stalks take a little longer to cook. Bok choy should not be over-cooked as they then lose most of their nutrients. Take a look at these bok choy recipes and be inspired enough to make some of your own. Bon appetit!
This recipe is not your typical fare in salads. It is spicy, tangy and melts in your mouth with ease. If you like your food to be spicy, well you can easily cook this as it is one of the tastier bok choy recipe ideas.
Heat the oil in a medium-sized pan over medium-high heat. Start adding the spices and the green chilly and stir until the mustard and cumin seeds pop. Once the spices are popping, add the onions. Wait till the onions get caramelized. Add the bok choy, and cook until it has cooked down. Once it is caramelized, it is done and ready to eat.
Adding egg to this recipe adds a different kind of taste to your dish. It’s a good balance of proteins, vitamins and minerals.
Separate the stalks of the bok choy and wash each stalk thoroughly. Chop both the stalk and the leaves finely. Heat the oil in a pan, splutter some mustard seeds and curry leaves, and Urad dal. Sauté’ the chopped onions and green chilies for a minute and then add the chopped bok choy. Add salt and let it cook uncovered for about 7-8 minutes until the vegetable becomes tender. It is a very watery vegetable so wait till the water is released completely. Add the egg now and mix everything together. Keep mixing for another 1 or 2 minutes until the egg is cooked. Serve with rice or roti.
This is a very nutritious dish as it has the vitamin enriched bok choy along with lentils so it ups the protein content of the dish considerably. You can cook it in two ways and each recipe is as tasty as the other.
Cook the dal in a pressure cooker along with the vegetable, onions, turmeric powder, green chilies, salt, and tomato. To lend a tangy taste to the dish, you can use tomatoes, and also use little tamarind juice or lime juice. Cook everything together with enough water for 2 whistles. After the pressure comes down, open the cooker and add the tank.
The normal ratio of water for a thick dal is 1:3 i.e. 3 cups of water for 1 cup of dal. If you want a thinner dal, increase the amount of water.
For tadka: Heat oil in a pan; add the mustard seeds and cumin seeds till they splutter. Add dry red chilies, asafoetida, curry leaves and finely chopped garlic cloves. Cook on low flame till the garlic is cooked. Add the tank on top of the dal for flavor and as a nice garnish. Add finely chopped cilantro and add a dollop of ghee/butter on top before serving. Serve it either with rice or roti.
Pressure cook the dal until it is nicely cooked but not completely mushy for about 2 whistles and keep aside. Traditionally Toor dal is used. Heat oil in a pan and splutter the mustard seeds, cumin seeds, curry leaves and dry red chilies. Add asafoetida and turmeric powder to this. Next, add finely chopped garlic cloves and sauté’ it on low flame till it turns brown. Then, add the onions and sauté for a while. Next, fry the vegetable that you have used and sauté for a minute. Add water to cover the vegetables and add the dal. Add some chopped tomatoes, little tamarind juice or little lemon juice for some sourness. Add required amount of salt and let it cook for 10 minutes till all the flavor blends. Add water as needed to your desired thickness. Top it off with finely chopped coriander leaves and a dollop of ghee and serve with rice or chapati.
Another spicy curry to add to your list and reap Chinese cabbage benefits, a perfect antidote to cold winter evenings. Cook it up and enjoy its comforting taste.
Heat oil in a medium saucepan and add the chilies, ginger, onion and garlic. Stir-fry for 1 minute then add the cumin powder, turmeric, and fennel seeds. Add the bok choy and toss with tongs until it becomes tender, then add coriander and salt. Cook it slowly until it bubbles and mix the coconut cream. Stir and continue cooking for 10 more minutes until a thick liquid reduces.
Squeeze lemon wedges over the dish and serve with rice, lentils, chickpeas or even whole grain pasta.
This recipe is sure to turn you into a bok choy convert since it is a combination of Chinese flavor and the crunchiness of a salad. Think it’s an odd combination? You won’t after you take a generous bite of it!
Wash the bok choy and cabbage and prepare as instructed above. Combine the bok choy, cabbage, and sesame seeds in a large bowl and toss together to combine. Combine ingredients for the dressing in a high-speed blender and blend until the consistency is creamy and thickened. Pour the dressing over the salad and toss until everything is well-coated. Serve in bowls or on plates and enjoy!
If you are really fond of cruciferous vegetables and well acquainted with their numerous benefits, then it is time to introduce yourself to the nutrient-rich bok choy. These healthy bok choy recipes are a simple yet effective way to get the best out of this nutritive and wholesome vegetable.