Bok choy is green leafy vegetables, incredibly rich in many essential nutrients, including vitamins, minerals, carotenoids, etc. The tradition of growing this vegetable is at least 6000 years old. The Chinese began to use this vegetable first to prepare a meal of delicious and gentle taste. This vegetable belongs to the Cruciferae family. Other members of this family are broccoli, Brussels sprouts, arugula, cauliflower, cabbage, and kale.
Impact on Health
Soaky green leaves of bok choy have an excellent taste and are ideal for preparing salads and soups. In addition to its excellent taste, this vegetable is known for its beneficial effect on health.
Bok choy is a considerable source of many essential vitamins such as vitamins A, C, and K. Vitamin A is necessary for proper functioning of the immune system, good vision, bone, and teeth growth, while vitamin K plays an important role in the blood coagulation process. Vitamin C is a well-known natural antioxidant that protects us against the harmful effects of free radicals. It is rich in vitamin D, which improves the absorption of calcium and phosphorus and therefore affects the health of the teeth and the bones.
Bok choy contains significant amounts of folic acid and vitamin B6. Folanoic acid is essential for the proper formation of tissues and cells and reduces the risk of heart disease. On the other hand, vitamin B6 is key to the metabolism of carbohydrates, fats and proteins, and the formation of red blood cells and antibodies. Apart from vitamins, it is a significant source of carotenoids such as beta-carotene. Carotenoids are known for their antioxidant properties. Bok choy also contains large amounts of many essential minerals such as calcium and potassium. Calcium is vital for the health of teeth and bones, while potassium maintains electrolyte balance in our body.
How to Prepare Bok Choy
Bok choy has delightful aroma and taste- eat raw in salads or prepared in a variety of ways, used in basic meals and salad. It combines very well with corn, tomato, shrimp, paprika, eggs and some types of hard cheeses. In the west, bok choy is blended with fruit – apples, pineapple, mandarin, and pomegranates. In Asian cuisine, it is combined with ginger, soy sauce, and chili.
Steamed. The most important thing about bok choy is that it cooks very fast – it’s prepared in 10 minutes, which is why it is suitable for quick steaming. Its preparation consists of cleaning up the inserted or damaged leaves.
Fried. Bok choy can be stir-fried and served as an ingredient in more complicated stir-fry meals.
Bok choy soup. This vegetable is an excellent choice for chicken soup or vegetable stew.
Grilled. You can grill bok choy in a pan or on the grill, with a little of chili or soy sauce.
Braised. Although is similar to steaming, braising gives extra flavor, especially if it is braised with chicken or beef broth.