Tag: bok choy

Cook with Bok Choy

Cook with Bok Choy

bok choyBok choy is a wonderful vegetable to be added to various recipes. We have seen its benefits in the article http://nutrihealth.in/food/health-benefits-of-bok-choy/. So lets have a look at the recipes

Bok choy soup

Servings- 1

Ingredients

  • bok choy– 50g washed and cut longitudinally
  • low sodium soy sauce- 1 tsp
  • chicken stock- 1-2 cups
  • chopped garlic- one tsp
  • egg whites-1-2 nos/ boiled corn- 2 tsp
  • olive oil- 1tsp
  • pepper and salt to taste

Method

  • Add one teaspoon of olive oil in a wok.
  • Add the chopped garlic and saute.
  • Add the bok choy and saute till it softens and is cooked.
  • Add the stock and soy sauce and boil well.
  • Add the egg whites in a thin stream into the hot soup.
  • Add pepper and salt to taste.

Stir fry with bok choy

Servings-1

Ingredients

  • 1/2 cup of shredded boiled chicken/tofu
  • Spring onions- 25g
  • jullienes of peppers, carrots etc
  • bok choy- 50g washed and cut longitudinally
  • olive oil- 1 tsp
  • low sodium soy sauce- 1 tsp
  • whole wheat noodles- 25g boiled
  • Chopped garlic and ginger- one tsp
  • red chilli flakes- 1/2 tsp
  • salt and pepper to taste
  • sesame seeds- 1/2 tsp

Method

  • Add olive oil in a wok. Once the oil heats up, add the garlic and ginger and saute.
  • Add the bok choy, peppers and carrots and saute with soy sauce, pepper, salt and chilli flakes.
  • Add the chicken/tofu and the noodles and saute well.
  • Sprinkle spring onions and sesame seeds and serve.

Enjoy cooking with bok choy!!!!

 

Health Benefits of Bok Choy

Health Benefits of Bok Choy

bok choy

The latest addition to my vegetable section in my refrigerator is bok choy. I just could not resist the vibrant green color and I had to try it out. Although it is part of the chinese cuisine, it can still be used in Indian cooking and has lot of health benefits.

It belongs to the cabbage family. It is ideal to be added in stir fries and soups. Last but not the least, it is widely known for its health benefits.

So lets have a look at the health benefits this dynamo provides

  • Bok Choy is very low in calories and hence can be a part of a low calorie diet. It hardly gives 10-15kcal for 100gms. Hence ideal for weight loss.
  • Bok Choy is rich in fiber which is an essential nutrient in the diet, known to clear the digestive system and is very filling because of its fiber content.
  • Bok Choy Helps to keep the blood pressure in check, as it is rich in potassium and calcium.
  • Bok Choy  is rich in antioxidants such as carotenoids, hence prevents cancers and cataracts.
  • Bok Choy is Rich in folate, thereby prevents anemia and is ideal for the pregnant woman in the first trimester to prevent neural tube defects in the foetus.
  • Bok Choy As it is naturally rich in vitamin C, it helps in the absorption of elemental iron present in bok choy.
  • Bok Choy Helps in strengthening the immune system and protects against diseases and infections.
  • Bok Choy Helps to strengthen the bones as it is rich in calcium, phosphorus and vitamin K.

We can say that bok choy is a cornucopia of vitamins and minerals and is absolutely great to be included in the diet. Go ahead and try it out.