Bok choy, a crisp and nutritious leafy green, is the star of March’s Veggie of the Month! A staple in Asian cuisine, bok choy is packed with flavor, essential nutrients, and versatility in the kitchen. Whether stir-fried, steamed, or added to soups, this veggie is an easy and delicious way to boost your meals with vitamins and antioxidants.
The Nutritional Benefits of Bok Choy
- Bok choy is loaded with vitamins A, C, and K, which support immune function, skin health, and bone strength. It’s also a great source of calcium, potassium, and folate.
- If you’re looking for a healthy, filling veggie, bok choy is an excellent choice! It helps with digestion and keeps you full without adding excess calories.
- This leafy green contains powerful antioxidants, including beta-carotene and selenium, which help protect your cells and reduce inflammation.
- Bok choy’s potassium content helps regulate blood pressure, while its fiber helps manage cholesterol levels.
Did You Know?
- Bok choy belongs to the cruciferous vegetable family, just like broccoli, kale, and Brussels sprouts, making it a nutrient-dense choice for your meals.
- While it thrives in cooler temperatures, it can be grown and enjoyed all year long, making it a versatile addition to seasonal dishes.
- Bok choy is unique because it has crisp, juicy stalks and tender, leafy greens, giving you the best of both worlds in one vegetable!
Shopping For and Storing Bok Choy
- Look for bright green leaves and firm, white stalks. Avoid any that have wilted leaves or blemishes.
- Keep unwashed bok choy in a plastic bag in the refrigerator’s crisper drawer. It stays fresh for about 4-5 days. Wash just before using to maintain freshness.
Easy Ways to Enjoy Bok Choy
Stir-Fry
Sauté bok choy with garlic, ginger, and soy sauce for a quick and tasty side dish.
Soup
Add bok choy to ramen, miso soup, or chicken broth for extra nutrients and flavor.
Salads
Thinly slice baby bok choy and mix it into salads for a fresh, crunchy bite.
Grilled or Roasted
Drizzle with olive oil and roast or grill for a smoky, caramelized flavor.
Recipe: Garlic Sesame Bok Choy
Ingredients:
- 1 lb baby bok choy, halved
- 2 cloves garlic, minced
- 1 tbsp sesame oil
- 1 tbsp soy sauce or tamari
- 1 tsp sesame seeds
- ½ tsp red pepper flakes (optional)
Instructions:
- Heat sesame oil in a pan over medium heat. Add minced garlic and sauté until fragrant.
- Add bok choy and stir-fry for 3-4 minutes until slightly wilted but still crisp.
- Drizzle with soy sauce and toss to coat.
- Sprinkle with sesame seeds and red pepper flakes for a little heat.
- Serve warm and enjoy!