Welcome to this week’s Bok Choy Spotlight! Each week we have a new vegetable spotlight and associated recipe.
I absolutely love how much having a garden has given me the opportunity to try new foods. I never had Bok Choy before, and this one really has been a treat. This took the least amount of time to grow compared to the other greens in the garden, about two months to mature. And I’m glad I have another dozen or so growing in the small garden bed that I can look forward to!
As a vegetable garden grower, it’s hard to not become more and more interested in how to prepare the vegetables you’re growing and the health benefits that you receive from them.
This week’s vegetable spotlight is on Bok Choy! It’s part of the cabbage family, but it doesn’t actually form a head like most cabbages. Instead, it forms a bunch of tender leaves with thicker stalks.
Part of the cruciferous family, Bok Choy has a milder cabbage taste, similar to spinach. You can add it to soup, stir fry, or eat it raw while it’s still small. Both the leaves and stems can be consumed.
- 1 cup of Bok Choy is just 9 calories. It interestingly enough falls into a category of “zero/negative calories” because calories burned when eating the vegetable actually counter the calories you’re consuming.
- Bok Choy contains anti-oxidant plant chemicals that help protect against cancer and help reduce bad cholesterol levels in the blood.
- Bok Choy is an excellent source of Vitamins. and 52% of Daily Vitamin C requirements. Regular consummation of foods with Vitamin C helps protect your body’s immune system.
- Bok Choy has more vitamin A, carotenes, and other flavonoid polyphenolic anti-oxidants than regular cabbage or cauliflower. 1 cup contains 62% of daily Vitamin A requirements
- 1 cup of Bok Choy only contains 1.5g of Carbs.
- Pak choi is a very good source of vitamin K, like cauliflower. This allows your bones to absorb calcium to make them stronger. Vitamin K has also been known for playing a role in curing Alzheimer’s disease by limiting neuronal damage in the brain.
- Bok Choy is a moderate source of minerals, particularly calcium, phosphorous, potassium, manganese, iron, and magnesium.
- It also tastes good! If you’re struggling to get your child to eat his or her vegetables, Bok Choy many have a more desirable taste you could try.
- Bok Choy ranks among the top 5 nutrient dense vegetables according to the Aggregate Nutrient Density Index (ANDI), which ranks foods according to micronutrients per calorie.
Don’t forget to stop by Saturday to pick up another vegetable recipe, using this week’s vegetable – Bok Choy! Until next time, stay healthy!