14 Jan

The Benefits of Bok Choy

Bok choy may be a recent addition to our country, but like many new residents, it seems to thrive on Canadian soil. This popular Chinese green vegetable is a member of the cabbage family, but resembles romaine lettuce more than the standard coleslaw ingredient. Local bok choy is available late in the season as it grows fast and is fairly frost resistant making it a perfect planting choice for farmers dealing with our short Canadian growing season.


The Benefits of Eating Bok Choy

1. Bok choy contains cancer preventing compounds. Bok choy is also known as “Chinese cabbage”. This is because bok choy belongs to the same family of foods known as the brassica family. You’ll find that this family is loaded with a cancer preventing compound called sulforaphane that prevents the multiplication of mutated cancer cells!

2. Bok choy is a great source of calcium. Bok choy yields 74mg of calcium in a one cup serving. This makes bok choy an amazing alternative to dairy for increasing your daily calcium intake! Calcium from food sources plays a pivotal role in reducing the risk of osteoprorosis and hypertension.

3. Boost your beta-carotene with bok choy. Beta carotene is also known as the plant source of vitamin A. Vitamin A is especially important for pregnant women because it is needed for cellular division in our bodies and the development of proper eyesight in both adults and infants.

4. Choose bok choy to aid in the reduction of cholesterol. Bok choy contains a combination of both soluble and insoluble fibre. These two together work to decrease cholesterol by binding to bile and fat in your digestive tract and stopping the cholesterol from forming in the blood stream! Fibre is also essential for maintaining a healthy body weight and efficient digestive system.

5. Use bok choy to boost your potassium. Potassium is essential to cardiovascular health and the modulation of blood pressure. Potassium has been shown to reduce blood pressure levels when the body is in a state of hypertension (high blood pressure). The amount of people suffering from hypertension is at an all time high due to the drastic increases in sodium that are consumed in the Standard American Diet. So switch those salty chips for some sautéed bok choy!


Garlic Bok Choy Stir-fry



1 tsp.               sesame oil 

1 Tbs.              organic olive oil 

1                     onion, coarsely chopped 

2                     garlic cloves, coarsely chopped 

1 Tbs.              ginger, freshly grated 

2 cups              shiitake mushrooms, chopped, stems removed

6 cups              bok choy, chopped into 2 inch strips 

2                     red pepper, sliced into thin strips 

2 Tbs.              tamari sauce 

1 Tbs.              lemon juice 

1 tsp.               maple syrup 

¼ cup              cashews for garnish



1. Chop all vegetables before beginning to cook.

2. Heat both sesame oil and olive oil in a large pot over medium heat. 

3. Add the onion and stir-fry for two minutes or until soft. 

4. Add the mushrooms and continue to toss for two minutes.

5. Add the garlic, ginger and red peppers. Toss for a further two minutes until peppers are just beginning to soften.

6. Add remaining ingredients, and cover for two to three minutes to steam bok choy.


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