Bok choy has been cultivated in China since the 5th century and is part of the Brassica vegetable family, which includes other greens like kale and broccoli. It is rich in essential vitamins and minerals, including vitamin E, vitamin C, calcium, and iron. Bok choy also contains powerful antioxidants like sulforaphane, which are beneficial for the gut, hormones, and liver.
To prepare bok choy, start by slicing it lengthwise and trimming the ends. Wash the stalks thoroughly before deciding how you want to cook it. Common cooking methods include sautéeing, stir-frying, or using it in soups and salads. Blanching bok choy can help reduce its bitterness before cooking it in a sauté pan with garlic and onions for added flavor.
Pair your cooked bok choy with dishes like pork tenderloin and rice or create a plant-based stir fry with tofu and vegetables. The possibilities are endless when it comes to incorporating this nutrient-dense leafy green into your meals.
How to Cut and Cook the Leafy Green
1. Slice it
Begin by cutting bok choy lengthwise into quarters, or halves for baby bok choy.
2. Trim the ends
Trim any browning or wilting leaves and the base of the bok choy before cooking.
3. Wash thoroughly
Clean the stalks thoroughly to remove dirt and residue before cooking.
4. Decide how you want to cook it
Choose from sautéeing, stir-frying, or using bok choy in various dishes like slaws and soups.
5. Pair it
Serve cooked bok choy as a side dish with meats or incorporate it into plant-based stir fry recipes for a delicious and nutritious meal.
