Learn how to cook
Bok Choy , a.k.a the "other" cabbage so you don't get bored eating
the same old veggies again and again.
When I was a kid, Friday night was Chinese food night. We went to our local chinese take-out and ordered the worst of the worst Chinese food dishes….but it did have Bok Choy - so at least it had that going for it!!! We will ignore all the oils, fried batter on the General Tsao's Chicken and the Chinese Spareribs and MSG (obviously I did not know much about nutrition in those days). But….I know it had Bok Choy!!!
And in those days (jeez, I make myself sound like I am 90 years old!!) …. Well, in those days….they didn't really sell Bok Choy in ordinary supermarkets - I had to go to the Asian grocery stores to find it. Today we see it frequently but many people don't buy it because they have no clue what to do with it!!!
Selection and Storage:
When selecting Bok Choy, look for a plump bulb and be sure that the leaves are green in color and not brown or wilted. Bok Choy be stored for about 3 days in a loose plastic bag in your refrigerator's crisper.
Preparation and Cooking Tips:
You can cut the bottom bulb off to release the leaves then wash and dry the leaves. Learn how to cook Bok Choy a few different ways - it can be steamed, stir-fried, eaten raw and even roasted. Stir-fried Bok Choy seems to release the best flavor while steaming or cooking it for 5 minutes maximum will help to retain most of its nutritional value.
I like to cook the leafy green part separately from the thick, white part of the Bok Choy. I usually cook the white part first until it is tender then I throw in the leafy green part since it cooks much faster.
Baby Bok Choy vs. Bok Choy
Basically the difference is the Baby Bok Choy is more tender….that's about it. There is not much difference on how to cook bok choy vs. baby bok choy.
Bok Choy Substitutes:
Broccoli, Celery, Swiss Chard and Napa Cabbage (for stir fry only).
You can add other veggies to this Basic Stir Fry to make a veggie stir fry. Use the Bok Choy Flavor Combos below to see if you have any of these veggies on hand to add to this stir fry.
like to add color to my foods. So
personally, I would add some sliced carrots for the orange contrast and
Broccoli for the deep green. I might
also add some chopped cashews for a little crunch.
Bok Choy Option #1
Added to brown rice, tossed and sauteed in a wok with 2 eggs to make a "Fried Rice"
Bok Choy Option #2
Added to a soup…whether it be one I make from scratch or if I don't have time I may add it to a pre-made Organic Soup like Trader Joe's Miso Soup or Potato Leek Soup.
Bok Choy Option #3
Added to a salad with chicken strips. How many times have I gone through the salad bar at Whole Foods only to see these delicious cooked side dishes served with a fresh salad
Bok Choy Option #4
Use your leftover sauteed veggies to make a frittata or egg muffins. Add some parmesan cheese or feta cheese to your eggs for a twist. Many complain that leftover veggies are soggy….not really, but they are great in frittatas, quiches, scrambled eggs, etc.
Bok Choy Option #5
Make some Rice Noodles according to the package…add to a wok and lightly stir fry. Add the veggies and if you have some leftover chicken toss that in too. If the noodles are dry - toss in some veggie broth or the soy sauce mixture from the basic saute recipe above to moisten. I prefer to use broth so it is not too salty.
Bok Choy Option #6
Make a HEALTHY QUESADILLA. You can spread the bok choy on on a tortilla, add your low fat cheese and maybe some diced chicken, black beans and salsa. Put another tortilla on top - pop in the oven and bake at 350 degrees for about 10 minutes. That's it!!!
Beans - black or red
Oils; peanut, sesame, olive
Bragg's Amino Acid
Broths; chicken, miso, veggie
That's it!!! Easy- peasy! Learning how to cook bok choy can be easy if you know the basics and know what other ingredients you can add to make the dish unique to your tastes and healthy!
Go here for more information on the nutritional benefits of Bok Choy.
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