sauteed bok choyBok choy, a member of the Chinese cabbage family, was not a staple-vegetable for me growing up. I probably never even heard of it until I became a more adventurous eater after college. However, you’ll learn to love bok choy, too, after tasting how delicious it is combined with its amazing health benefits!

Health Benefits of Bok Choy:

This cruciferous vegetable helps support the body in detoxifying. It’s loaded with vitamins like A, C and K as well as vital minerals like calcium, magnesium, potassium, manganese, and iron. Additionally, 100 grams of bok choy (raw) is only 13 calories plus 1 gram of fiber. 

Learn more about its health benefits here. 

How To Prepare:

Bok choy at the grocery store, raw, looks like this:

bok choyEach head of bok choy serves about 1 person. Be sure to rinse and dry the bok choy before cooking as dirt can get trapped in the leaves.

From stem to leaf, the entire thing can be consumed! Some bok choy recipes have you chop them up or halve/quarter prior to cooking, but you can also cook the entire cabbage head whole.

Because of its Chinese heritage, bok choy is mainly prepared with classic Chinese ingredients like soy sauce, sesame seeds, garlic, and ginger. 

My recipe has a few twists. I used garlic-infused oil rather than mincing the garlic clove. If you are not following a low FODMAP diet, then you may certainly use minced garlic. Also, I added sesame oil, coconut aminos, ginger and red pepper flakes to help flavor the bok choy.

Add just a bit of water or broth to help steam the bok choy and soften the stems. 

What To Eat with Bok Choy:

Boy choy pairs well with seafood or pork dishes. Baked halibut, seared tuna, or teriyaki salmon are some of my favorites.

For vegetarians or vegans, consider pairing the cooked bok choy with cooked mushrooms or sweet potatoes and pan-fried tofu. 

Sauteed Bok Choy
Serves 2
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Ingredients
  1. 2 baby bok choy, sliced lengthwise
  2. 2 tablespoons olive oil
  3. 1 teaspoon toasted sesame oil
  4. 1 garlic clove, peeled and lightly crushed
  5. 1/8 teaspoon ground ginger
  6. 1/4 teaspoon red pepper flakes
  7. 1 tablespoon coconut aminos (or low sodium soy sauce)
  8. 1/4 cup water or broth
  9. Toasted sesame seeds (optional)
Instructions
  1. In a medium saute pan, add oils and garlic to medium heat. Then, add ginger and red pepper flakes.
  2. After 2-minutes, add the bok choy to the pan. Then, add coconut aminos and water/broth. Cover the pan with a lid. Allow the bok choy to steam through for 2-3 minutes.
  3. Remove the lid. Drizzle the cooking liquid over the bok choy. Allow the liquid to evaporate for about 5-7 minutes.
  4. Remove the bok choy from the pan and serve warm. Option to sprinkle toasted sesame seeds on top prior to serving.
Nutrition by Erin http://nutritionbyerin.com/