Easy Bok Choy Recipe (Garlic & Ginger) | Downshiftology (2024)

FAQs

What is the healthiest way to eat bok choy? ›

In fact, bok choy may be beneficial for heart health, bone health, and thyroid function. It may even have anticancer properties. You may want to eat it in cooked form to reduce your intake of myrosinase, a compound that could interfere with iodine absorption.

The stalks of bok choy are prone to grit, much like leeks, so be sure to clean bok choy thoroughly before cooking. The simplest way to prep bok choy is to cut it in half lengthwise and submerge it in cold water for a few minutes. This will soften the dirt and allow you to remove it easily.

Cook for about 6 minutes until the base of the bok choy is slightly tender. Test it with the tip of a knife, then serve. For best results, trim the stalks off before boiling, as the stalks take longer to cook than the leaves.

Bok choy contains vitamin C, an antioxidant known for fighting free radicals. It may help to reduce the risk of damage to your skin caused by the sun, smoke, and pollution. Vitamin C also plays a role in your body's natural collagen production and may help to fight signs of aging such as fine lines and wrinkles.

Blood pressure

Potassium, calcium, and magnesium are all present in bok choy. They can help decrease blood pressure naturally. According to an article in the American Journal of Clinical Nutrition, people should increase their intake of potassium.

All of Bok Choy is edible, so once you get to that point, you can chop up the stem and the bulb. If you want to keep the whole bok choy intact, we recommend using your fingers and opening the stalks so the water can reach it.

2. Thyroid function. Bok choy contains myrosinase, which can interfere with iodine absorption and may impair thyroid function. Cooking deactivates this compound, so moderate consumption of cooked bok choy is generally not a concern.

Blanch Them. Blanching your greens is key to getting that bitterness level down. Because glucosinolates are water-soluble compounds, a lot of them are leached out into the water, allowing for a less bitter green.

The best way to eat bok choy is to lightly steam or stir-fry it to retain its crisp texture. Overcooking makes it mushy. Bok choy has a delicious, mild flavor that pairs well with garlic, ginger, sesame oil, oyster sauce, soy sauce, chiles, or Whole30 peanut sauce.

Bok choy also is known as Chinese cabbage. It is a cool-weather vegetable which grows best in either the spring or the fall, and it's flavor works in stir-fries, soups and salads.

How do you prepare bok choy for eating? ›

Heat oil in a large skillet or wok over medium heat; cook garlic in hot oil until fragrant, 1 to 2 minutes. Mix in bok choy; cook and stir until the leafy green parts turn bright green and the stalks become slightly translucent, 5 to 8 minutes. Sprinkle with salt and serve.

Traditional bok choy has dark, crinkly leaves and crisp, white stems; Shanghai bok choy has spoon-shaped leaves and jade green stems. The cool thing is that both the leaves and the stalks can be eaten, and this wonderful little plant is an excellent go-to for fiber, as well as for beta-carotene and vitamins C, K and A.

How to Freeze Bok Choy. Boil washed and trimmed bok choy for 2 minutes. Then plunge into ice water for 2 minutes. Pack dried bok choy in Freezer Zipper bags or FreezerWare™.

Bok choy can be eaten both raw and cooked. If you typically eat a large amount of bok choy and are concerned about myrosinase and your thyroid, cook bok choy first.

It packs potassium, lutein, folate and 70 antioxidants, which makes it a candidate for cancer prevention, according to research. Bok choy loses a smidge of its nutrients when it's cooked, but it's also easier to eat more cooked than raw, so you'll probably come out about even.

A cruciferous vegetable, bok choy contains gut-healthy vitamins and minerals and is a good source of manganese, folate, and sulforaphane. Sulforaphane activates the protein Nfr2, which in turn activates certain antioxidant genes in the body.