Mitzi Dulan – America's Nutrition Expert
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Foodie Friday: Bok Choy!
by Mitzi Dulan, RD, America’s Nutrition Expert®
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How often have you been told to “eat your dark green leafy vegetables?” Well, with this Friday’s fabulous foodie pick of Bok Choy you can do so and really enjoy it! Not only does Bok Choy provide a light and delicious sweet flavor, but also a powerful dose of nutrients and minerals. Bok Choy, also referred to as Chinese Cabbage, Snow Cabbage, or Pak Choi, was first cultivated in China over 6,000 years ago. It was brought to the United States by the Chinese involved in the Gold Rush at the end of the 19th century and is now grown all over North America.  But despite Bok Choy being ready available at most supermarkets, Bok Choy is not usually a typical ingredient in home cooking.

Here are some reasons why Bok Choy should be a staple item in YOUR kitchen:

It’s Nutrient Dense: Bok Choy is a rich source of  essential Vitamins A, C, and K. It contains Folate, Vitamin B6, Vitamin D, Calcium, Potassium, and the Carotenoid Beta-Carotene. Bok Choy is also Fiber rich and plentiful in phytonutrients.
It’s Low in Calories: One cup (70g) of raw shredded Bok Choy has only 9 calories.
It’s Versatile: Bok Choy can be boiled, steamed, stir-fried, sautéed, eaten raw, added to salads, soups, and sandwiches, or be a topping for pizza.
It’s Always Available: Bok Choy is grown every season so you can enjoy it all year long!
It Tastes Good: unlike the slightly bitter or peppery taste of other dark green leafy vegetables, Bok Choy has a much milder, sweeter flavor.
It’s Fat Free and Low in Sodium: Raw Bok Choy has no fat and is naturally low in sodium!

What to Look For When Buying Bok Choy at the Supermarket:
The stalks should be pure white and firm. The leaves should be dark green and non-wilted. Do not purchase Bok Choy with any brown spots on the leaves, as this type is less flavorful. Store Bok Choy unwashed in the fridge in a plastic bag up to 3 days.

Quick, Easy Sautéed Bok Choy Recipe:
* 2 Tbs. Vegetable Oil
* 2 Garlic Cloves
* 1 Tsp. Freshly Grated Ginger
* ¼ Tsp. Red Pepper Flakes
* 1 ½ lbs. Bok Choy, cleaned, trimmed and cut into 1-inch pieces
* 1 Tbs. Low Sodium Soy Sauce
* 1 Tbs. Water
* ¼ Tsp. Toasted Sesame Oil
1. In a large frying pan, heat vegetable oil over medium-high heat. Add garlic, ginger, and red pepper flakes and cook, stirring constantly, until fragrant but not brown, about 30 seconds.
2. Add Bok Choy and let cook 1 minute. Add soy sauce and water, cover, and cook until steam accumulates, about 1 minute. Uncover and cook, stirring constantly about 2 minutes.
3. Turn off hit and stir in sesame oil.

Makes 4 Servings.
Recipe adapted from

Bok Choy has long time been associated with Chinese Cooking but use these tips for selecting and cooking Bok Choy to make it associated with YOUR home cooking!

Research provided by Marsi Shapiro

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