We grow Bokchoy at Country Gardens Farm mainly during the fall and spring because it does not grow as well in very hot or very cold weather. Bok Choy is a type of Chinese cabbage and you can eat the leaves and stems. This vegetable is mild and can be eaten Cooked or Raw. Take some time to read below about its many health benefits and try some of the recipes we have suggested.
Antioxidant Benefits of Bokchoy
As an excellent source of Vitamin C, vitamin A (in the form of carotenoids), and manganese, and a good source of zinc, bokchoy provides us with a concentration of these core conventional antioxidants. Yet, its antioxidant support extends beyond these conventional antioxidants to a wide range of other phytonutrient antioxidants. These phytonutrients include flavonoids like quercetin, kaempferol, and isorhamnetin, as well as numerous phenolic acids (including significant amounts of hydroxycinnamic acids). It’s important to understand the unique benefits provided by this diverse array of antioxidants. Different types of antioxidants function in different ways. While all types are helpful in preventing unwanted oxygen damage to our cells and body systems, different types of antioxidants go about this task in different ways, and it is the combination of these types in cruciferous vegetables—including bok choy—that make them so valuable in terms of their antioxidant support. (It is also a key reason why whole, natural foods like fresh bok choy provide you with benefits that antioxidant supplements cannot.) At least one study on bok choy has shown higher total phenol content in organically grown versus bok choy that was not organically
Health Benefits have been used from the World’s Healthiest Food website.
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Bokchoy Apple Slaw
How to Make It
Bok choy is one of those veggies that can be used in a variety of ways. Bokchoy Apple Slaw is one recipe that you will want to try. Bokchoy Salad is a favorite (recipe also found on our blog) and I think that this dish is going to be a close second. Be sure to try some bokchoy while it is in season.
1 bundle bokchoy (washed and thinly sliced)
1 red apple, chopped into small bite-size pieces
1/2 large onion, chopped (or about 4 spring onions if available)
1 cup dried cranberries
1/2 cup toasted chopped pecans
1/3 cup plain yogurt
2 teaspoons honey
2 Tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
What to Do:
Combine chopped bokchoy, apple, cranberries, toasted pecans, and onion together.
Mix yogurt, lemon juice, honey, salt, and pepper together for your dressing.
Mix dressing with greens mixture and serve.
The ingredients you need
Bokchoy, green onions, chow mein type noodles, slivered almonds, butter, extra virgin olive oil, apple cider vinegar, Mrs. Bragg’s Aminos and a little sweetener of your choice. I like to use honey.
For this Bokchoy Salad
You will chop the entire head of bokchoy, leaves and stems into very small pieces. Also, chop a bunch of green onions.
Make a dressing to go on the salad
Using Mrs. Bragg’s Apple Cider Vinegar, Mrs. Bragg’s Aminos, Extra Virgin Olive Oil and a little honey to taste. I add all of it to a jar with a lid and shake till mixed well.
To your skillet
Add enough butter to cover the bottom of the skillet when melted, your noodles and your slivered almonds. We like the crunchies in the salad so I typically will add a little extra.
Stir in the skillet until golden brown, being very careful not to burn.
When you are ready to serve the salad
Combine the greens, the almond mixture, and your dressing. So easy to make and really tasty. Enjoy!
Ingredients for Bok choy Salad
- 1/2 cup olive oil
- 1/4 cup apple cider vinegar or white vinegar
- 1/3 cup sugar (I use honey or agave syrup and adjust to sweetness desired)
- 3 T Mrs. Bragg’s Aminos or can use soy sauce
- 1-2 bunches bok choy, cleaned and sliced (Cut off the very bottom and you can use the rest, stalks and leaves). If the bok choy bunch is large one is usually enough.
- 1 bunch green onions, chopped (if you don’t have green onions use a regular onion chopped)
- 1/4 cup slivered almonds
- 6-ounce pack of ramen noodles or chow mein noodles (If using ramen don’t use the seasoning packet)
- Wash and chop the bok choy and onions in small pieces. Melt some butter in a skillet and add the noodles and almonds. Toss in the skillet till lightly toasted. Be careful not to scorch them.
- To make the dressing:
- In a glass jar with a lid, mix together the olive oil, vinegar, Mrs. Bragg’s Aminos, and sweetener. Shake until combined.
- When ready to serve combine everything and enjoy!
Asian Cole Slaw
If you like Bok choy Salad you will enjoy this Asian Cole Slaw dish. It is very similar but with green cabbage instead of the bok choy. If you want to use bokchoy for this dish instead of cabbage just chop it very fine. Of course, bok choy is in the cabbage family too.
1/2 head large green cabbage, grated (I use the food processor for quick processing of the cabbage and carrots)
1 carrot, grated
6 ounces sesame seed
1 small package sliced almonds
6 ounces ramen or chow mein (crunchy noodles)
2-3 green onions
1/2 cup olive oil
1/4 cup apple cider vinegar
1/3 cup sugar (I sub honey or agave)
3 tablespoons soy sauce (I use Mrs. Braggs Liquid Aminos or Tamari Sauce)
Grate your cabbage and carrots.
Chop your green onions.
Melt some butter in a skillet and carefully toast your sesame seed, chow mein noodles, and almonds. Watch carefully or they will burn. Just cook till slightly browned. Let cool.
For the dressing:
Combine all ingredients in a jar and shake till combined well.
Combine all ingredients and mix with the dressing right before serving.
Chicken, Bokchoy and Green Onion Stir Fry
- My own recipe and I never measure, so measurements are approximate. Adjust as you need to for your family)
- 4 chicken breasts cut in pieces
- 1-2 full heads bok choy cut into pieces
- 1-2 full green onions sliced
- 1/4 cup soy sauce
- 2 tbsp. sesame oil
- 2 tsp. brown sugar or other sweetener
- sesame seeds
- In a large plastic baggie, mix together soy sauce, sesame oil, and sugar. Add chicken and marinate for 30 minutes or more.
- Heat skillet to medium/high and dump in chicken and marinade. Cook until chicken is almost done. Add bokchoy and green onions. Cook until chicken is done and veggies are still crunchy. Serve over rice.
- Recipe from Melanie Baptist
- Thanks, Melanie for a good way to cook bok choy!