Nutrition Fact For The Week: Bok Choy

                                                                               

This delicious vegetable belongs to the cabbage family. It's popular in asian cuisine, and like its numerous names, has multiple uses. Bok choy is low calories high vitamins. It's delicious in stir fries or sauteed by itself. It's so delicious we had to make it the star of the week for this week's nutrition fact post.

Besides being used in stir fries, Bok Choy is also in soups and spring rolls. Along with the green leaves the thick stems attached are also edible.

Bok Choy is known for its high source of vitamins especially vitamins C, A and K. Its has folate, B6 and other B vitamins. Though it isn't considered a complete protein, this cabbage member has all but two amino acids. From one serving of Bok Choy you'll recieve 7% of your daily calcium intake and all essential minerals. Bok Choy is known for its somewhat spicy and bitter taste which is a characteristic of most of the cabbage family. However, researchers have been studying the sulfuric compounds that gives it that distinct flavor and attributing that to Bok Choy's ability to prevent cancer. Though researchers are still studying the effects of Bok Choy there is no doubt that eating this healthy leaf is a good thing.

Bok Choy is one of the most nutrient dense food and can be enjoyed cooked or served raw. Check out this recipe that is sure to have you wanting more after its gone:

Braised Bok Choy

Ingredients:
8 baby bok choy or 3 regular bok choy
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
2 cups coarsely chopped shiitake mushrooms
2 large cloves garlic, chopped, optional
1 tablespoon unhulled sesame seeds, lightly toasted *

Instructions:
Cover bottom of large skillet with 1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).
Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender, about 6 minutes.
Remove bok choy and add mushrooms and garlic to the liquid in the pan.
Simmer liquid until reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.
*Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.