Recently I went to my locally grown organic market. There was local honey, grass fed meats and butter. What caught my eye was the variety of greens and other veggies. There was a variety of lettuce, mustard greens, spinach to name a few. To my surprise my market had organic bok choy. What is bok choy? It is a member of the cruciferous family. It's also called Chinese cabbage.
Benefits include:
cancer protection
bone health
reduces inflammation
low in calories
What can you do with bok choy? Let's find out today.
APPLE BOK CHOY SALAD
Add your bok choy to a salad. It's great raw or cooked.
6 cups finely chopped bok choy
1 large apple, shredded
1 large carrot, shredded
1/2 cup chopped red onion
1/2 cup unsweetened soy, hemp, or almond milk
1/2 cup raw cashews or 1/4 cup raw cashew butter
1/4 cup balsamic vinegar
1/4 cup raisins
1 teaspoon Dijon mustard
Combine bok choy, apple, carrot, and chopped onion in a large bowl.
Blend soy milk, cashews, vinegar, raisins, and mustard in a food processor or high-powered blender. Add desired amount to chopped vegetables.
https://www.epicurious.com/recipes/food/views/apple-bok-choy-salad-56389418
GARLIC BOK CHOY
Try this simple recipe. You'll love it.
1 tbsp avocado oil
5 cloves garlic - minced
2 large shallots - minced
2 pounds baby bok choy - halved or quartered
2 tbsp coconut aminos
1 tsp sesame oil
1 tsp crushed red pepper – optional
Add the oil to a large wok or skillet over medium-high heat. Swirl to coat the entire surface of the pan. Add the garlic and shallots, stirring continuously for 1-2 minutes, or until fragrant.
Add the bok choy, aminos, and sesame oil. Toss to coat and cover. Cook for 1-2 minutes, uncover and toss, and then cover and continue to cook until bok choy is cooked to desired doneness (approximately 3-5 minutes more).
Sprinkle with crushed red pepper and serve immediately. Enjoy!
https://theforkedspoon.com/bok-choy-recipe/
CAULIFLOWER FRIED RICE WITH BOK CHOY
Ramp up your cauli rice with bok choy.
1 large head of cauliflower
1 1/2 tablespoons olive oil
3/4 large yellow onion, diced
1 large carrot, peeled and diced
1/2 cup peas
1/2 large red bell pepper, diced
3 large eggs
1/3 cup chopped Chinese chives
1 stalk of green onion, chopped
3 tablespoons coconut aminos
1 teaspoon sesame oil
1/2 teaspoon granulated garlic
1/4 teaspoon Chinese five-spice powder
salt to taste
Baby Bok Choy
1 tablespoon olive oil
1/2 pound baby bok choy
2 tablespoons water
1/4 teaspoon granulated garlic
salt to taste
Break the cauliflower into small florets. Pulse the cauliflower in a food processor until it turns into small rice-like pieces.
Heat 2 tablespoons of olive oil in a large sauté pan over medium-high heat. When the pan is hot, add the onions and sauté until the onions are translucent, about 2 to 3 minutes. Add the carrots, peas, and red pepper and sauté for 2 minutes. Sprinkle a pinch of salt on the vegetables. Add the cauliflower rice and another pinch of salt, and stir for 2 minutes.
Scramble the eggs and stir it in with the vegetables in the pan. Cook for 2 to 3 minutes. Stir in Chinese chives and chopped green onions. Season with coconut aminos, sesame oil, garlic, and five-spice powder. Add more salt if desired. Turn off the heat when the eggs have cooked through.
Chop off a bit of the bottom stem of the baby bok choy. Some of the leaves will fall apart, leaving the bok choy heart intact. Rinse bok choy.
In another pan, heat 1 tablespoon of olive oil over medium-high heat. Add the bok choy and sauté for 30 seconds. Reduce the heat a little. Add 2 tablespoons of water to the pan and cover it for about a minute. The water helps prevent the greens from burning.
Remove the lid, and stir in the garlic and salt. When the greens have turned into a vibrant green color and the darker leaves have started to wilt, turn off the heat. This should be another 30 seconds to 1 minute.
Serve cauliflower fried rice with baby bok choy. Refrigerate any leftovers in an airtight container.
https://healthynibblesandbits.com/cauliflower-fried-rice-with-baby-bok-choy/
DETOX PEAR BOK CHOY SOUP
The addition of the pear in this soup will surprise you.
2 cups baby kale (stems removed)
1 cup pears (chopped)
1 ½ cups leek (chopped)
3 cups vegetable stock
1 tbsp. olive oil
1 tsp garlic (chopped)
1 tsp cumin seeds
2 tbsp. green onions (white only and chopped)
3 cups baby Bok Choy (chopped)
1 tsp black pepper (crushed)
½ tsp salt
In a saucepan combine kale, pears, leek and vegetable stock and boil until leeks are tender. This may take 4-5 minutes.
Turn off the flame, let it cool for a while and blend it smooth.
Heat oil in another pan. Add garlic and cumin seeds.
As soon as the cumin seeds start to crackle add Bok Choy and sauté for 2 minutes. (Let the Bok Choy be crunchy but should be cooked properly)
Pour the blended soup into the pan and add salt and pepper.
Boil for couple of minutes and serve warm.
https://www.kiipfit.com/detox-pear-bok-choy-soup/
BOK CHOY CHICKPEA TOMATO STEW
Here is another soup for you to try. You'll love this combination of spices.
1 tsp olive oil
1 yellow onion, chopped
3 cloves garlic, minced
2–3 cups vegetable stock
2 14-oz cans cooked chickpeas* (drained and rinsed)
1 14oz can diced tomatoes, with liquid
3/4 tsp ground coriander
1/8 tsp ground cloves
3 Tbsp avocado oil
1/4 tsp white pepper
1/2 tsp salt, more to taste
2 handfuls baby bok choy, or large bok choy cut into smaller pieces
2 green onions, chopped into 1/4” segments
gouda or sharp cheddar cheese for topping (1 cup grated should be enough)
Add the olive oil to a large soup pot over medium heat, and when heated add the onion. Cook for one minute before adding the garlic. STIR!
Cook until the onions are translucent before adding the vegetable stock. Start with two cups, and work your way up to three or four (later, once the chickpeas and tomatoes are added), depending on the texture you want in the soup.
Add the chickpeas, tomatoes, ground coriander, and cloves. Bring to a simmer and let cook for 10 minutes.
Add more broth to the stew, if needed, along with the pepper and salt.
Add the bok choy five minutes before you’re finished cooking — you want it to fully wilt and cook, but not overly so. When it’s fully cooked, remove from heat and serve with green onions, grated cheese and chips.
https://thekitchenpaper.com/bok-choy-chickpea-tomato-stew-homemade-tortilla-chips-gouda/
Bok Choy can be used in many more dishes beyond stir fry. Pick some up today and enjoy the taste and the benefits.
Here's to your health! Happy Cooking!