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Veggie of the week: Bok Choy

What comes to mind when you hear the phrase “eat your leafy greens?” The average person may associate leafy greens with kale, spinach or broccoli, but there are so many other fantastic green vegetables that offer the same (if not more) benefits.  Bok Choy, also known as Pakchoi or Chinese cabbage, is a popular food in Southeast Asia. It is an excellent source of calcium, iron and alpha-linoleic acid. As a member of the Brassica family, it is great at fighting off cancer.

High in Nutrients, Low in Carbs

One cup of chopped bok choy has 1 gram of net carbohydrates and 1 gram of fiber. The total calorie count per cup adds up to a mere 9 calories. The glycemic index of bok choy can’t be determined by standard procedures, but eating it is assumed to have little to no effect on blood sugar.

Bok Choy Benefits

Not only is bok choy an excellent source of fiber, but it also contains high amounts of Vitamins C, K, A and beta-carotene. Fibrous foods such as bok choy feed healthy gut bacteriam which affects overall health, metabolism and digestion.  It is also a sufficient source of folate, calcium and vitamin b-6.

Pairs well with…

Bok Choy is an excellent addition to any dish that pairs well with leafy greens. It cooks quickly and can be prepared by steaming, stir frying, braising, grilling or stewing. Bok choy pairs well with chopped snow peas, mushrooms, chicken or tofu. It can be crunchy if the cooking time is kept short, but can be cooked for a longer duration to develop a creamy texture unique amongst other leafy greens.

Written by GUADS intern Lindsey with contributions from verywellfit.com and healthsomeness.com

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