I love to buy fruits and vegetables at Farmer’s Markets. I think the food is fresher, tastes better and I can pick up new varieties not found in supermarkets. Last week I scored what I thought was a gorgeous head of sparkling fresh spinach. It was 15″ inches across, weighed about 3 pounds and was only $3. What a buy! But when I got home and nibbled on a leaf, I discovered it was bok choy not spinach. Bok choy is a popular form of chinese cabbage that is used in soups, stir fried combo’s and as side vegetable dish. But from a nutitional stand point, how does it compare to the nutrient packed spinach?
Turns out, not too bad. Bok choy clocks in at just 13 calories in a four ounce serving. And those 13 calories also deliver 30% of RDA vitamin A and 50% of RDA of Vitamin C. Since vitamin C is the vitamin most closely linked to youthful skin, bok choy can genuinely be considered a beauty food. Add that to some fiber, iron, and calcium and bok choy earns its spot on healthy eating plans. I love to serve a double portion of sauteed bok choy with an order of steamed chicken dumplings– a low fat dinner plate of flavor and nutrition.
Stir-Fried Bok Choy ( adapted form Foodnetwork.com)
Ingredients: one tablespoon corn oil, 2 cloves of garlic, slivered, 1 tablespoon of chopped fresh ginger, 8 cups of chopped bok choy ( cut into one inch pieces), 2 tablespoons low sodium soy sauce
Directions: Heat the oil in a large non-stick saute pan. Toss in garlic and ginger and cook about a minute. Add bok choy and soy sauce and cook over medium heat for 5 minutes until leaves are wilted and stalks are crisp but tender.
You can also serve these over rice or in a soup.
One last word: Raw bok choy can be difficult to digest and cause cramps and bloating– so make certain that the vegetables are throughly cooked before serving.