Having been in China for some centuries now, the Chinese use bok choy in several ways including traditional medication. This is the perfect vegetable for your salad as it is quite sweet and crunchy. Also, unlike some vegetables, this vegetable offers you a great taste that uplifts the taste of your salad. This vegetable finds its name from the Chinese name ‘soup spoon’. This is due to the fact that it looks like a soup spoon.
Over the time, bok choy has found its way into many Asian meals which include soups, salads, and stir-fry. Even better, this cabbage is edible both at the stalk and the leaves. To change your cooking experience from just an ordinary one, to a world-class experience try adding some bok choy. This vegetable can be eaten with meat and other combinations and still retain a great taste.
Bok choy is available in green and purple thus you get an option to choose from. Also, this vegetable has numerous nutritional values that play a major role in health. Some of these benefits are written below.
Nutritional Benefits of Bok Choy
This great vegetable is not only great for the taste but also has numerous health benefits. Due to this, this vegetable was used as a medicine in the early centuries. Among this benefits are;
• Protection from cancer- This cruciferous vegetable is also among the vegetables that are anti-cancer. This means that consumption of this great vegetable will reduce chances of conducting cancer. Folate, a component of bok choy, is required in DNA synthesis thus no cells get to mutate. This ensures that you do not get cancer as no cells mutate to adapt cancer.
The vegetable is rich in selenium, a component used in enzymatic functions, which ensures that your body is detoxified. Selenium also reduces inflammation thus reducing the rate of growth of tumors.
• Blood pressure regulation- Bok choy is rich in potassium, vitamin b, calcium, and magnesium. These components have, in several types of research, shown to reduce blood pressure naturally. The major plus with bok choy is that it is low in sodium thus blood pressure level gets to stay low after eating this great vegetable.
• Ensures healthy bones- Nothing beats a meal that ensures you get to grow strong after consuming it. Well, bok choy is among the few vegetables that can assure you strong bones after its consumption. This is because the vegetable is rich in iron, phosphorous, zinc and vitamin k.
• Skin benefits- If you intend to gain that great look well, try bok choy. This vegetable not only ensures you are healthy inwards but also outwards. This is because it contains vitamin c which is vital in the building of collagen. Collagen is great for smoothening the skin thus a smooth texture.
• Potassium is great for the nervous system thus you get sharper due to your food intake.
How to chop bok choy
With its complex look, chopping a bok choy can prove to be quite hard. However, after reading this article, you will find the answer on how to chop bok choy. This for all dishes you prepare ranging from salads to other meals.
Select a fresh bunch of bok choy
The first step in preparing bok choy is selecting fresh bok choy. This is because fresh bok choy is rich in nutrients and is great to the taste. Fresh bok choy has bright green colored leaves and moist hard stems. Also, you should store it in a cool dry place to avoid its leaves from wilting thus a rich taste.
Also, ensure you purchase bok choy from a certified seller as some may offer bok choy which is harmful to your body. This is because some dealers will offer bok choy that has been contaminated by pesticides thus food poisoning. Ensure bok choy does not stay in a plastic bag as it will spoil. When kept well, bok choy can last up to a week thus saving you the visits to the stores.
Choose the size of leaves that is suitable for your meal. Large leaves are great for soups and salads while smaller leaves are great for stir-fries. Ensure you do not expose bok choy to heat as some vitamins present in bok choy are quite susceptible to heat.
Trim and discard the thick bottom of your bok choy
Cut the lower part of the bok choy as it can prove to be quite disorienting when cooked or even served in salads. While at it, trim the leaves of bok choy that have wilted as they can kill the taste of your meals.
Cut the bok choy stalk into half
The bok choy stalk is quite big thus you wish to reduce it thus it’s great for both your stir fry and salads. Ensure you use a sharp knife to do this as a blunt knife can cost you time to slice your bok choy perfectly. Cut the bok choy in half lengthwise thus it can fit in your cooking pot.
Wash the bok choy in cold water
While dealing with bok choy, you should ensure you avoid hot water. This is because it may destroy vitamins found in bok choy thus you don’t get maximum benefits. Cleaning your bok choy ensures that no contaminants find their way into your food thus zero risks of food poisoning. While at it, wash the bok choy leaves properly while inspecting to see any traces of dirt. Drain the water off your bok choy completely thus ensuring that it is great for salads.
So as to avoid bugs, you can wash your bok choy in salted water or even vinegar. This ensures you do not consume bugs in your yummy salad. You can use the colander to dry your bok choy thus leaving no traces of water on your cabbage.
Slice your bok choy into small pieces
Just as you do for other vegetables such as kale, take your bok choy and using a sharp knife cut it into small pieces. Ensure you do not cut very small pieces of bok choy thus keeping it neat. Cut your bok choy in pieces around ten centimeters long thus enjoying your meal.
While at it, ensure that your hand does not come into contact with the knife as you don’t intend to cut yourself. Starting cutting bok choy at a slow rate is advisable. With time, you will find it easy to cut your bok choy faster without hurting yourself. Having done this, you are good to go.
After following the above steps, your bok choy is ready to be used. Although bok choy can be stored, ensure you do not keep it for more than five days as it will spoil.
Nutritional contents of bok choy
For every three ounces of bok choy, you will get;
• 13 calories.
• 65 milligrams of sodium.
• 2 grams of carbohydrates.
• A gram of dietary fiber.
• A gram of sugar.
• A gram of proteins.
• Zero grams of cholesterol.
This comes with high percentages of vitamin A and vitamin C. calcium and iron is also present in the serving thus several health gains. Also, potassium, calcium, and selenium are found in this great vegetable.
What to avoid while dealing with bok choy
Well, although this vegetable is great for your health, there are several factors that may lead to harm. This factors, however, are not from bok choy itself but its handling. Below are some things you should check to ensure that you are not exposed to harm while enjoying your bok choy.
1. Ensure you buy bok choy free of contamination. Most people will deal in bok choy that has been freshly gotten from farms. This is to ensure that they deal with the freshest bok choy available in the market. Mostly, they forget to enquire when last the bok choy was sprayed. This leads to consumption of bok choy with insecticides thus leading to food poisoning.
2. Always check that your bok choy is free of bugs. Normally, bugs find their way into vegetables as they feed on them. If you do not check your vegetables well, you are at the risk of feasting on bugs. Quite disgusting isn’t it? To avoid this, thoroughly clean your bok choy checking each leaf.
Also, you can wash your bok choy in a salt solution or in vinegar. This ensures that germs present on your bok choy die thus zero risks of contamination.
3. Too much of everything is dangerous. Right? Well, this is the case with bok choy. As much as bok choy offers our body a variety of benefits, excessive consumption is dangerous. Since it contains myrosinase, excessive consumption of bok choy can lead to poor absorption of iodine.
Cooking the vegetable, however, ensures that myrosinase is deactivated thus you get no fear of its effect. Also, consuming the bok choy in low amounts ensures that you do not face this challenges. If you are on blood thinners, you should avoid bok choy as it may lead to blood clotting.
Excessive consumption of bok choy can lead to massive thyroid growth thus a hard time eating. In many cases, people who consume too much of bok choy on regular basis have been found to suffer from this.
4. Always chop your bok choy into small pieces thus you get to easily feast on them. Big pieces of bok choy can be quite irritating as they are hard to chew. Also, avoid extra small pieces of bok choy as they can prove to be boring.
5. Also, ensure that your bok choy leaves are wide and not wrinkled thus easy washing. This ensures that no germs are found in the leaves thus a clean healthy. Washing your bok choy under running water can go a long way in ensuring it is fully cleaned thus no germs present in your meal.
6. Store your bok choy in a fridge so as to keep its nutritional value. This is because when bok choy comes into contact with high temperatures it loses key nutrients. Also, ensure you do not store your bok choy for long durations of time as it is easy to spoil.
How to store bok choy
In a refrigerator
to start with, cut the bottom part of the bok choy. Ensure you do not spoil the upper white part as you will need it. Fill a large container with cold water and soak your bok choy. Gently wash your bok choy to ensure you rid it of any germs and dirt. Remove the leaves from the cold water and shake them to dry. Use some paper towels to ensure that your bok choy is dry.
Place your bok choy on paper towels and roll them up this ensures that your bok choy do not get frost. This ensures an easy time cooking your bok choy. Put the bok choy in a plastic bag and place them in the fridge. Having done this, your bok choy can go for up to five days without the fear of spoilage.
If you are looking to learn how to chop bok choy to feed on vegetables that give your body maximum benefits, you should try bok choy. This vegetable has several health gains and is great to the taste. For strong bones, smooth skin and perfect heart conditions having raw bok choy is a major plus. However, avoid eating too much bok choy as it may lead to thyroid problems or even reduce iodine intake to the body. Ensure you buy your bok choy from certified stores thus no health risks.