Bok Choy is a green from Asia. It really is a very cool vegetable as it has plenty of nutritional value like other greens and yet has a very mild kind of sweet flavor. Perhaps the best part is how quick and easy it is to cook. A simple stir fry is certainly a recommended favorite.
Expected this July 2023
Do you know what vegetable is in the top three on the aggregate nutrient density index, meaning it delivers one of the highest levels of nutrients per calorie compared to other foods? That would be Bok Choy (Brassica rapa subsp. chinensis) — also called pak choi and white cabbage — which not only has just 12 calories per cup, but also packs a potent nutrient punch.
Why is bok choy good for you? As a part of a powerful group of vegetables called cruciferous vegetables (also referred to as veggies in the Brassica family), bok choy isn’t just a great source of vitamins and minerals — it’s also been shown to help prevent cancer. It’s also one of the top anti-inflammatory foods on the planet, giving it the ability to reduce the risk for conditions like heart disease.
Think kale is too bitter? Can’t eat collard greens without adding salt? Bok choy may be your new go-to superfood. Its mild, sweet flavor and crispy texture make it a great addition to any dish whether raw or cooked, as well as an alternative to other dark leafy greens.
Bok Choy Nutrition Facts
Why is bok choy a superfood? It’s a part of a powerful group of vegetables known for incredible health benefits through detoxification. Brassica vegetables provide health-promoting phytochemicals, such as vitamins, carotenoids, fiber, soluble sugars, minerals, glucosinolates and phenolic compounds.
Bok choy is a great food to incorporate into your diet because of its low calorie content and many health benefits, such as cancer prevention, healthy digestion, and a hefty serving of many vitamins and minerals.
It provides an insanely high level of vitamin A and C per serving. For example, a one-cup serving provides 140 percent of your recommended daily allowance of vitamin A and over 75 percent of vitamin C. From antioxidants and an impressive number of phytonutrients to an abundance of minerals like iron, calcium, manganese and folate, bok choy can benefit almost every system in the body.
- Helps Treat and Prevent Cancer
- Provides Antioxidant Power
- Reduces Inflammation
- Promotes Eye Health
- Strengthens Bones
- Lowers Blood Pressure and Promotes Heart Health
- Benefits Healthy Skin and Hair
- Boosts the Immune System
- Assists in a Healthy Pregnancy
Store your greens or lettuce in a sealed bag or container with a paper towel on the bottom and even one half way through the stack, in your refrigerator.
Greens and lettuce contain moisture which helps them keep crisp and tasty. If exposed to the conditioned air circulating in the refrigerator, it will dehydrate your greens or lettuce and cause them to wither and become limp. The best methods to keep them fresh and crisp is to help them retain their moisture without laying in water which causes them to rot quicker.
Extra greens can be frozen for later use by placing them in a freezer bag and drawing all the air out, without smashing your greens, before sealing the bag. One technique is placing the greens in a freezer bag and sealing the bag almost all the way closed. Then with your mouth suck the air out of the bag, then sealing the last portion of the seal while still sucking on the corner of the bag. This draws the air out without physical force cracking your greens.
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