Bok choy -- also commonly known as Chinese cabbage -- is a cruciferous vegetable commonly found in traditional Chinese cuisine. It is a nutritional powerhouse rich in healthy nutrients such as dietary fiber, vitamin C and calcium. There are many different ways to approach cooking this delicious and nutritious veggie.
Stir-Fry
Stir-frying is the most common method of preparing Bok choy in Chinese cooking. Bok choy is often mixed with other vegetables -- such as broccoli in stir-fries. Some chefs add healthy flavor enhancers when preparing bok choy, such as low-sodium soy sauce and garlic. However, habitual consumption of stir-fried vegetables may contribute to obesity, according to a study published in the 2008 edition of the "International Journal of Obesity." This study found that Chinese adults who consumed the most vegetables -- including bok choy -- had higher obesity rates when compared to those that seldom consumed vegetables. The authors note that the calorie-rich oil used in stir-frying vegetables may cause this phenomenon.
Grilled
For a tasty summertime vegetable side dish, consider throwing fresh bok choy on the grill. To grill bok choy, slice fresh bok choy into small pieces, and soak them in water for approximately 10 minutes. Then dry them and place them on the grill until they begin to brown. Add flavor to your grilled bok choy by sprinkling it with extra virgin olive oil or a pinch of pepper.
Baking
Baking is an ideal way to prepare vegetables for heart health. Baking generally uses significantly less oil and fat than stir-frying or deep-frying. You can bake bok choy by placing it in a glass pan with tofu, sesame oil, garlic ginger and some of your favorite vegetables. Bake at 250 degrees Fahrenheit for 30 to 40 minutes.
In Soup
Bok choy adds a healthy, crunchy texture to soup. It fits well in a number of different soups, from traditional chicken soup to Chinese egg drop soup. In the book "Chinese Cuisine: The Fabulous Flavors & Innovative Recipes of North America's Finest Chinese Cook" Susanna Foo notes that finely diced bok choy is often added to many soups and stews in Chinese cuisine.
References
- "International Journal of Obesity"; Vegetable-rich food pattern is related to obesity in China; Z Shi et al.; March 2008
- "American Heart Association Low-Fat, Low-Cholesterol Cookbook, Second Edition: Heart-Healthy, Easy-to-Make Recipes That Taste Great"; American Heart Association; 1997
- "Chinese Cuisine: The Fabulous Flavors & Innovative Recipes of North America's Finest Chinese Cook"; Susanna Foo; 2006
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