Thursday, January 26, 2012

The Scoop on Bok Choy

This Week’s Recipe




    Bok choy is an Asian vegetable also know as Chinese cabbage that taste like a combination of celery, spinach and Swiss chard. 
    • It’s a cruciferous vegetable that is a good source of calcium, a mineral known to help maintain strong bones and teeth, as well as manage blood pressure and reduce the symptoms of PMS. Bok choy may also help boost memory due to its phytochemicals - antioxidants found in all cruciferous vegetables.1
    • Bok choy is also rich in fiber, vitamin A, C and D potassium, folate (B9) and beta-carotene.  Bok choy is by far the healthiest type of cabbage you can eat, says Dr. Barry Sears in his book The Top 100 Zone Foods.2
    Angelique
    I know bok choy sounds like some weird foreign thing and it actually kind of looks like it too. But it's in the cabbage family.  
    Mom
    There's just one big difference.  You know how cabbage can give you gas?  Well bok choy has all the benefits of traditional cabbage without the gas.  As a matter of fact, I have never experienced gas with any of the Asian cabbages (napa, Chinese flowering).
    Angelique
    Ok.  Let's move along from gas before you start quoting Dr Oz on pooping.
    Mom 
    I'm just bringing it up because a lot of people are deterred from eating certain foods because of the gas factor.  Like you not eating beans.  
    Angelique
    Who wants to sit around all day with their cheeks clinched for fear of letting one rip?  But seriously, Dr. Oz calls bok choy a very powerful green.  He suggests we all start eating it regularly because of its cancer-fighting properties.  He says bok choy literally starves growing cancer cells.  
    Mom
    Who's quoting Dr. Oz now?  
    Angelique
    Well it's different when I do it.  He and I actually sat down and talked about these things.
    Mom
    Well he talks to me too. Everyday in my living room at 3 pm.  Before we move on, I would like to point out that the pictures of bok choy posted are what I am accustomed to seeing.  However, when I was in NY the bok choy was 10 times that size, I didn't even recognize it.
    Angelique
    What does that mean?  Are there different varieties?  See, I knew we were eating baby bok choy?
    Mom
    After researching I  found that bok choy can grow as tall as 20".  So the bok choy we buy is definitely considered baby bok choy which is a great deal sweeter, juicier and tender than the larger.
    Angelique
    This may be hard for some to accept, but when it comes to these babies, smaller is better. Oh and bok choy is great for juicing.

    Soulful Eating,
    Joyce & Angelique


    Bok Choy
    4 Servings
    Ingredients:
    2 pounds baby bok choy
    1/4 cup olive oil
    1 tablespoons ginger, chopped
    1 tablespoon garlic, chopped
    1/2 teaspoon crushed red peppers
    1/4 cup tamari
    1 tablespoon black sesame seeds 
    Directions:
              Preheat oven 450 degrees
              Line sheet pan with parchment paper
    Cut bok choy in half lengthwise, wash and set aside to drain.
    Heat oil and briefly saute ginger, garlic and crush red peppers.  Set aside to cool.
    Add tamari to a large bowl and whisk in the cool oil and ginger combination.
    Add bok choy to bowl and mix by hand to make sure each piece is covered with oil mixture.
    Place bok choy flat side up on a lined sheet pan.  Spoon any remaining oil mixture on top.
    Bake in oven 30 minutes or until vegetables are tender.
    Sprinkle with sesame seeds before serving.

    This next recipe a power house of nutrients.  For you folks who like your protein and health drinks, try this one with all truly natural ingredients, not some man made powders.


     Bok Choy Smoothie
    2 Servings

    Ingredients:
    1 cup soy milk, plain, unsweetened
    1/2 teaspoon lemon extract
    1/2 teaspoon ginger, ground
    1 tablespoon chia seed or flax seed
    1/2 cup pineapples, diced, fresh or frozen
    1/2 cup blueberries, fresh or frozen
    1/2 cup strawberries, fresh or frozen
    1 medium apple, cored, diced
    2 small bunches baby bok choy (6" long)
    Preparation:
    Place all ingredients in a blender begin processing on a low speed, when all ingredients are broken up process on the highest speed.
    Make sure a vortex is occurring, if not add filtered water 1/4 cup at a time.
    Process 3 - 5 minutes or until drink is the consistency of pudding.









    1 http://www.joybauer.com/food-articles/cruciferous-vegetables.aspx
    2 http://health.learninginfo.org/bok-choy.htm

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