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Bok Choy Benefits and 3 Ways to cook it

For myself when I crave vegetables, it’s that cruciferous crunch that gets my mind wanting to satisfy my taste buds. And although there are several crunchy veggies to sate your cravings, Bok Choy should be a go-to option when you’re looking to mix things up from traditional vegetables. It’s versatile, delicious, and packed full of nutrients your body will love.

What is Bok Choy?

This Chinese cabbage was first introduced thousands of years ago in ancient times. Also referred to as pak choi or Chinese white cabbage, it is a green leaf cruciferous vegetable that resembles that of romaine lettuce at its ends and celery stalks at its base. It is a vegetable that can be prepared and enjoyed in a number of ways, and this staple in Chinese culture is praised for its many health benefits. It’s low in both carbs and calories and makes an excellent side dish for just about any entree depending on which way you prepare it.

The Many Benefits of Bok Choy

Bok Choy (which literally translates to “white vegetable” in Cantonese) is a mild vegetable that is lighter tasting than traditional green cabbage. This staple in Chinese cuisine has become mainstream in the western world and for good reason! 

Check out these fun facts about bok choy from a recent article found on Medical News Today:



  • Studies have shown that some people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, and colon cancer.
  • Bok choy contains folate. Folate plays a role in the production and repair of DNA, so it might prevent cancer cells from forming due to mutations in the DNA.
  • Bok choy also contains vitamin C, vitamin E, and beta-carotene. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals.



Cooking With Bok Choy

In addition to its many awesome health benefits, bok choy is lovely because it doesn’t shrink much when cooking and it can be used in a variety of cooking dishes. Soups, sauteed or stir-fried, bok choy tastes delicious no matter which way you prepare it. The whole plant is edible, and it tastes cabbage-like with sweet undertones. Below you’ll find 3 of our recommendations for this crunchy and satisfying chinese veggie!

Garlic Bok Choy

This recipe is nice because it can be prepared in just ten minutes. Here’s what you’ll need:

  • oil
  • garlic
  • shallots
  • baby bok choy
  • soy sauce
  • sesame oil
  • crushed red pepper (optional)


To prepare this garlic-y treat, follow these steps below:

  1. We want to keep our baby bok choy somewhat intact, so the first thing we want to do is either halve or quarter each stalk (depending on the size of the bok choy) and wash under cold running water.
  2. Heat a large skillet or wok over medium-high heat and add the oil. Swirl to coat the entire surface of the pan. As soon as the oil is hot, add the garlic and the shallots, and sautè for 1-2 minutes, stirring continuously.
  3. Add the bok choy, soy sauce, and sesame oil. Toss and cover. Cook for approximately 2 minutes before uncovering, tossing, and covering. Continue to cook the bok choy until white parts reach desired doneness (I have found that this varies from person to person as some people prefer crunchier bok choy, while others prefer a more well-done stir-fry).
  4. Sprinkle with crushed red pepper, if using, and drizzle with additional sesame oil, if desired.


Recipe courtesy of The Forked Spoon

Topic: Bok Choy Benefits and 3 Ways to cook it

Focus keywords: VItamin C, Chinese Cabbage, Bok Choy, Healthy Eating, Lunchology

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