All The Reasons Why Bok Choy Belongs In Your Next Stir Fry (2022)

First, spinach had its heyday in the early aughts. Then kale became trendy (remember when people would throw kale in the oven and have the audacity to call it chips?!), and now cauliflower is having a moment.

The next type of produce that's poised for fad-dom? Bok choy.

“Like other leafy green vegetables, bok choy is a rich source of antioxidants, such as vitamin C and vitamin A,” explains nutritionist Jennifer McDaniel, RDN. She notes that bok choy contains a trove of heart-healthy and potentially cancer-preventing and bone-building benefits. The list really goes on, making it an all-around veggie powerhouse.

And while McDaniel adds that bok choy is in the cabbage family, don’t let that categorization fool you. Unlike cabbage’s semi-bland, watery taste and texture (no shade to cabbage, but it had to be said), bok choy contains two very unique different bites in a single plant.

“The dark, velvety leafy greens have an earthy flavor, while the white stalks, while less flavorful, have a crisp, crunchy bite when eaten raw,” McDaniel explains. “Both pair well with a variety of vegetables, as well as oyster sauce, soy sauce, and sesame oil.”

New to the bok choy bandwagon? We’ve got you covered. Here’s everything you need to know about this multi-use vegetable—and how best to prepare it.

Where Bok Choy Comes From

Hailing from China originally, bok choy falls under the Brassica cabbage family, which also includes kale, turnips, mustard, and broccoli. As far as its connection to the United States and other western countries, you have immigrants to thank for that. When Chinese populations settled in California in the 1800s, they brought their crops (including bok choy) with them, according to the Real Food Encyclopedia.

(Video) Easy 20-min Bok Choy stir fry

As McDaniel notes, bok choy likely became a staple in Chinese cooking due to its versatility. The green is quick-cooking (making it a key part of a busy weeknight dinner) and can be cooked with a variety of methods, like grilling, stir-frying, baking, stewing.

Bok Choy's Nutrition, Broken Down

Although boasting a ton of flavor, bok choy is fairly minimal as far as calories, fat, sodium, and sugar go. Here’s what a 1-cup serving of the veggie looks like:

  • Calories: 9
  • Fat: 0.1 grams
  • Carbohydrates: 1.5 grams
  • Protein: 1.1 grams
  • Sodium: 45.5 milligrams
  • Sugar: 0.8 grams
  • Fiber: 0.7 gram

    Despite its low stats, bok choy is loaded with essential vitamins and minerals. A single cup contains vitamins C, K, A, and B6, as well as folate, calcium, and beta-carotene.

    5 Ways Bok Choy Boosts Your Health

    With a measly 9 calories and 1.5 grams of carbs, a single serving of bok choy isn’t going to fuel your next workout—let alone qualify as a super-filling snack. But what it lacks in sustenance it makes up for in other benefits:

    1. You could be less likely to develop cancer.

    Studies from the National Cancer Institute have found a tie between leafy green (including bok choy) consumption and a lower risk of developing lung, prostate, and colon cancer. “Like other members of the cruciferous vegetable family, bok choy contains sulfur-containing compounds that may reduce the risk of certain cancers and ward off carcinogens,” McDaniel notes.

    Another cancer-fighting property contained in bok choy? Selenium. Studies show it can boost your immunity and cognitive function, too.

    (Video) Bok choy stir fry - easy restaurant style recipe - How to cook at home

    2. Your heart will thank you.

    “Bok choy is rich in folate and B vitamins that help protect the heart,” explains McDaniel. She says that a single cup of shredded bok choy contains 11 percent of the recommended daily allowance (RDA) for both folate and vitamins B6.

    The likelihood that you’ll get heart disease may also dip. One study found that a diet rich in cruciferous vegetables could reduce your risk of heart disease by up to 15 percent.

    3. You might see clearer.

    According to McDaniel, when it comes to eye health, there are two major carotenoids to watch for: lutein and zeaxanthin. She notes that, in addition to being responsible for boosting eye health in general, a diet rich in both can help ward off macular degeneration.

    4. Your bones will get the nutrients they need.

    “Build better bones with bok choy,” McDaniel says, noting that the vegetable is ideal for vegans who refrain from eating dairy when it comes to getting their fill of bone health-bulking nutrients. “A single cup of shredded bok choy contains 3 percent of your RDA for magnesium, 7 percent for calcium, and 26 for vitamin K.”

    (Video) Easy Spicy Garlic Bok Choy - Juju Can Cook

    5. Your thyroid function might improve.

    Think of your thyroid—the little butterfly-shaped gland in your neck—as your body’s project manager. It’s responsible for producing hormones that tell your body how to grow, metabolize, sleep, and eat.

    One vitamin that can help it function more smoothly, according to studies? Selenium. Another study found a connection between low levels of selenium and certain thyroid conditions, like hypothyroidism, autoimmune thyroiditis and enlarged thyroid.

    How to Select And Store Fresh Bok Choy

    Although it’s available year-round at your local supermarket or farmer’s market, bok choy is a cold weather crop, meaning that you’ll find its freshest varieties in the winter.

    When shopping for bok choy, McDaniel says that it’s important to look for firm, smooth white stalks and dark, crisp greens—minus any mush or wilting. She adds that baby bok choy will typically have lighter green stalks and smaller leaves (because it was picked earlier in harvest). Expect a slightly sweeter flavor than the full-sized type.

    The greens last a decent amount of time in your fridge, too. “Store bok choy in a plastic bag or in your vegetable bins for up to a week,” McDaniel says. “Wash them immediately before using instead of washing ahead of time and then storing,” she adds.

    How To Enjoy Your Bok Choy: 3 Recipes to Try

    Bok choy preparation techniques will depend on the type you’ve purchased: adult or baby, according to McDaniel. “If you’re working with large bok choy, start by cutting off the leafy green portions, then slice thinly,” she explains. “These slices can then be added to salads or soups, much like lettuce.”

    (Video) Chinese Stir Fried Bok Choy

    Similar to asparagus, you’ll want to discard the root portion at the bottom of the stalk (roughly 1 inch), McDaniel adds. “The rest of the stalk can be used in dishes like stir-fry or soup.”

    Got baby bok choy? You can eat the veggie in its entirety.

    A few preparation pitfalls to watch out for: “Make sure you fully rinse and dry the plant before using. It’s relatively easy to overcook bok choy using wet cooking methods,” McDaniel says. Instead, try pan-frying or roasting, she suggests. “This will give you a nice, brown look without overcooking or becoming soggy.”

    Ready to whip up your perfect helping of bok choy? Try these recipes:

    • On its own: Sesame Ginger Seared Baby Bok Choy (Killing Thyme). “This is one if my favorite bok choy recipes,” says McDaniel. “They incorporate anti-inflammatory ginger and sear the baby bok choy to get a beautiful brown look with lots of flavor.”
    • As part of a soup: Spicy Feel-Good Chicken Soup (Epicurious). Think of it like your traditional hearty, comforting chicken soup–but a million times more interesting.
    • As part of a stir-fry: Chicken Stir-Fry with Bok Choy and Garlic Sauce (The Spruce Eats). A tangy stir-fry like this one is quick and satisfying (a.ka. perfect for a last-minute meal).

      Julia Sullivan, CPTJulia Sullivan, CPT, is a New York City-based writer, indoor rowing instructor, outdoor enthusiast, newbie powerlifter, and devoted cat mother.

      This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

      (Video) FRIED RICE Meal with Bok Choy Stir-fry in 30 Minutes | To Demonstrate the Efficiency of Stir-frying

      FAQs

      Can you use bok choy in stir fry? ›

      My favorite baby bok choy recipe! Plenty of veggies and a tangy ginger garlic sauce make this easy stir fry a delicious, flavorful weeknight meal. Stir fry was probably the first healthy-ish meal I learned to make, although it used to look nothing like this.

      Why should you eat bok choy? ›

      Bok choy contains vitamin C, an antioxidant known for fighting free radicals. It may help to reduce the risk of damage to your skin caused by the sun, smoke, and pollution. Vitamin C also plays a role in your body's natural collagen production and may help to fight signs of aging such as fine lines and wrinkles.

      What is bok choy known for? ›

      Bok choy is a cruciferous, leafy green vegetable native to China. People often use it in Asian cuisine. It offers a wide variety of vitamins and minerals, as well antioxidants and fiber that are good for your health. In fact, bok choy may be beneficial for heart health, bone health, and thyroid function.

      What part of bok choy is healthiest? ›

      The cool thing is that both the leaves and the stalks can be eaten, and this wonderful little plant is an excellent go-to for fiber, as well as for beta-carotene and vitamins C, K and A. It's also a good source for calcium and vitamin B6.

      What does bok choy go with? ›

      Bok choy is widely used in Chinese cooking, frequently in soups, salads, stir-fries and fillings for spring rolls, potstickers, steamed buns and dumplings. Its mild flavor shines when it's stir-fried in sesame oil with a little garlic and/or ginger and a splash of soy sauce or a sprinkle of salt.

      How do you prepare bok choy for stir-fry? ›

      Bok choy stir fry - easy restaurant style recipe - How to cook at home

      Is bok choy a Superfood? ›

      It is also a good source of Omega-3, fiber, calcium and folate. Believe it or not, bok choy has over 70 antioxidant substances and has been included in many studies to understand how antioxidants reduce our risk of cancer.

      Is bok choy healthier than spinach? ›

      In equivalent raw weight, bok choy contains more vitamin C, vitamin A, and some other nutrients than spinach and around the same amount of calcium. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy.

      Does bok choy make you poop? ›

      Contains fiber

      Bok choy also contains a fair bit of fiber, which accounts for about two-thirds of the carbs in the veggie. We all know fiber can help you poop more easily (and that's reason enough to make sure you're getting plenty), but it's got 💩-loads of other benefits too.

      Is bok choy Chinese or Japanese? ›

      History. Bok choy evolved in China, where it has been cultivated since the 5th century AD.

      What happens if you eat too much bok choy? ›

      Bok Choy and the Thyroid

      Bok choy, also known as Chinese white cabbage, contains compounds that inhibit thyroid function. When eaten raw, bok choy releases the enzyme myrosinase, which slows thyroid function and can potentially lead to hypothyroidism.

      What country is bok choy from? ›

      As its name implies, bok choy is indeed native to China, specifically the Yangtze River Delta area, one of the oldest and most famous agricultural regions in the world. Bok choy was likely bred from native wild brassica species growing in the area around 3,500 years ago!

      Does bok choy cause gas? ›

      Vegetables such as cauliflower, cabbage, bok choy, broccoli and brussels sprouts contain the chemical raffinose, a sugar that cannot be broken down by humans. It ends up fermenting in your lower intestine, producing gas, thus making you bloat.

      Is bok choy anti inflammatory? ›

      Bok Choy

      Cruciferous vegetables like bok choy have sulforaphanes that help reduce inflammation by encouraging the liver to detoxify. Most anti-inflammatory foods contain antioxidants and bok choy has a special antioxidant called indole-3-carbinole.

      Is bok choy good for weight loss? ›

      High-fiber, low-glycemic vegetables, such as Brussels sprouts, broccoli, cauliflower, kale, cabbage, bok choy and other similar leafy greens lead to greater weight loss in participants than those who ate veggies with a higher glycemic index and lower fiber content, like squash (especially pumpkins) and root vegetables ...

      How do you cut baby bok choy for stir fry? ›

      Cooking Tips : How to Chop Baby Bok Choy - YouTube

      How do you prepare bok choy for cooking? ›

      How to Cook Bok Choy | Cooking Light - YouTube

      How long does bok choy take to cook? ›

      In a medium skillet, bring water to a boil. Add bok choy. Cover; simmer over medium-low heat until tender, 5 to 7 minutes.

      What does bok choy taste like? ›

      Bok choy has a mild, cabbage-like flavor. As with most dark leafy greens, the green part of bok choy has a slightly bitter mineral flavor. The white stalk is full of water and has a crunchy yet juicy texture.

      Bok choy.. “Like other leafy green vegetables, bok choy is a rich source of antioxidants, such as vitamin C and vitamin A,” explains nutritionist Jennifer McDaniel , RDN.. “Like other members of the cruciferous vegetable family, bok choy contains sulfur-containing compounds that may reduce the risk of certain cancers and ward off carcinogens,” McDaniel notes.. “Bok choy is rich in folate and B vitamins that help protect the heart,” explains McDaniel.. One study found that a diet rich in cruciferous vegetables could reduce your risk of heart disease by up to 15 percent.. One vitamin that can help it function more smoothly, according to studies ?. Bok choy preparation techniques will depend on the type you’ve purchased: adult or baby, according to McDaniel.

      Bok choy.. “Like other leafy green vegetables, bok choy is a rich source of antioxidants, such as vitamin C and vitamin A,” explains nutritionist Jennifer McDaniel , RDN.. “The dark, velvety leafy greens have an earthy flavor, while the white stalks, while less flavorful, have a crisp, crunchy bite when eaten raw,” McDaniel explains.. “Like other members of the cruciferous vegetable family, bok choy contains sulfur-containing compounds that may reduce the risk of certain cancers and ward off carcinogens,” McDaniel notes.. “Bok choy is rich in folate and B vitamins that help protect the heart,” explains McDaniel.. One study found that a diet rich in cruciferous vegetables could reduce your risk of heart disease by up to 15 percent.. One vitamin that can help it function more smoothly, according to studies ?. Another study found a connection between low levels of selenium and certain thyroid conditions, like hypothyroidism, autoimmune thyroiditis and enlarged thyroid.. Bok choy preparation techniques will depend on the type you’ve purchased: adult or baby, according to McDaniel.. Got baby bok choy?. You can eat the veggie in its entirety.. A few preparation pitfalls to watch out for: “Make sure you fully rinse and dry the plant before using.

      “Like other leafy green vegetables, bok choy is a rich source of antioxidants, such as vitamin C and vitamin A,” explains registered dietitian Jennifer McDaniel , R.D.N.. The list really goes on, making it an all-around veggie powerhouse.. “The dark, velvety leafy greens have an earthy flavor, while the white stalks, while less flavorful, have a crisp, crunchy bite when eaten raw,” McDaniel explains.. Hailing from China originally, bok choy falls under the Brassica cabbage family, which also includes kale, turnips, mustard, and broccoli.. As McDaniel notes, bok choy likely became a staple in Chinese cooking due to its versatility.. “Like other members of the cruciferous vegetable family, bok choy contains sulfur-containing compounds that may reduce the risk of certain cancers and ward off carcinogens,” McDaniel notes.. “Bok choy is rich in folate and B vitamins that help protect the heart,” explains McDaniel.. One study found that a diet rich in cruciferous vegetables could reduce your risk of heart disease by up to 15 percent.. One vitamin that can help it function more smoothly, according to studies ?. Bok choy preparation techniques will depend on the type you’ve purchased: adult or baby, according to McDaniel.. Got baby bok choy?. You can eat the veggie in its entirety.. A few preparation pitfalls to watch out for: “Make sure you fully rinse and dry the plant before using.. It’s relatively easy to overcook bok choy using wet cooking methods,” McDaniel says.

      left: baby bok choy, Right: large bok choy. Baby bok choy Since baby bok choy is only about two to three inches long, it is better not to cut them or remove the leaves to preserve their appearance.. Depending on the size of the bok choy, check the doneness (best is to eat one to test), and dish out immediately when the bok choy is tender-crisp.. Stir fry the stems Heat some oil in the wok over low to medium heat as for the small bok choy.. Add the drained, sliced bok choy stems and stir fry over high heat.. Add the bok choy to stir-fry over high heat.. Add some water if it is too dry, 1-2 tbsp at a time, Stir-fry until the bok choy is tender-crisp.

      Stir-fried Bok Choy with Garlic and Onions, perfect side dish that gets done in a jiffy!. Some of it went into making Thai Style Noodles and the next day, I ended up serving this simple Bok Choy Stir-Fry on the side of Vegetable Fried Rice .. I have never had a chance to try baby bok choy, but I can imagine how good the flavors would be, to stir-fry halved baby bok choy with lots of garlic!. This Bok Choy Stir-fry is a low calorie side dish, that comes together in less than 10 mins excluding the cleaning & chopping.. How to make Bok Choy Stir-Fry | Stir-Fried Bok Choy with Garlic –. Stir-fried Bok Choy with Garlic and Onions, perfect side dish that gets done in a jiffy!. As the onions begin to turn translucent, add chopped bok choy.. Bok Choy Stir-Fry | Stir-Fried Bok Choy with Garlic. Detailed step-wise picture recipe of making Bok Choy Stir-Fry | Stir-Fried Bok Choy with Garlic – Thoroughly clean the Bok Choy multiple times in running water to remove all the dirt, discard any yellowish leaves and chop them into large chunks.

      A 5-minute quick dish using minimum ingredients, Chinese bok choy stir-fry is flavoured by garlic and light seasoning.. Today’s recipe, bok choy stir-fry, is a great dish to showcase its natural flavour.. For stir-fries, my favourite is baby bok choy ( aka Shanghai bok choy ).. This ensures a very short cooking time thus the healthy nutrients and the nice crunchy texture are retained to a maximum level.. The remaining heat of the dish will cook it further before you enjoy it at the table.. Unless you have a very powerful burner and a large wok, do not cook too much bok choy all at once.. Dried chilli is optional but I find it a great addition.. If using baby bok choy, you can start cooking right away.. Add oil, garlic and dried chilli to a wok or large frying pan.. Use the same method to cook and adjust the blanching time accordingly (e.g. the florets of broccoli take a little longer to cook).. Restaurant chefs usually use much more oil which could result in a better taste.

      Fresh and zesty with a little bit of bite, this bok choy stir fry recipe makes for the perfect midweek dinner.. You now have quartered bok choy leaves, ready for stir frying. So, if you’re looking for a keto-friendly vegetable side or starter, this bok choy stir fry recipe is the dish for you!. Coconut oil is a great oil for cooking this bok choy stir fry.. Luckily, there are a few alternatives you could try that would work well with the other ingredients in this bok choy stir fry recipe.. Take a look at my bok choy substitute guide to get some ideas of what you can use in place of bok choy in this recipe.. If you want to add extra flavor to this bok choy stir fry, you can dress it with soy sauce, coco aminos, sesame oil, oyster sauce or shoyu.. If you want to use this bok choy stir fry as a side dish, I recommend pairing it with any of the following:. Don’t stop with this bok choy stir fry… check out these other quick-as-a-flash, fantastically tasty stir fry recipes.. Learn how to make this tasty Bok Choy Stir Fry side dish.. Add the bok choy, garlic, ginger and ginger, and stir fry for 2 minutes.. Keywords: bok choy, stir fry recipe, bok choy recipe, how to cook bok choy, vegan stir fry

      Besides this, the leaves of bok choy are mostly consumed properly.. Bok choy is most likely a cabbage or celery as a side dish, which is why it is prepared in many ways with grilled food, soups, broths, and stews.. Bok choy is edible as a whole vegetable, you can consume every part of bok choy.. Yes, you may consume these greens vegetables as a fresh salad.. For a stir-fried recipe, find bok choy with small leaves.. Get rid of foul leaves that include faded colored, molded leaves or unripe leaves.. You can even eat leaves along with the white stem part as they both contain nutritions.. Cut the stem part aside as the white stem part takes a long time to boil properly than leaves.. Stir-fry is scrumptious because it keeps the leaves and stems fresh and crispy but full of ginger and garlic flavor.. Bok Choy is a delicious green vegetable best for soups, salads, and stir-fries.

      The good news is that bok choy is a versatile green that lends itself perfectly to a variety of dishes, so long as you’re willing to be creative.. Also called pak choi and pok choi, bok choy is a Chinese cabbage that is known for its white fleshy stalks and thick green leaves.. In fact, its Cantonese name translates in English to “small white vegetable.” Popular across southern China and Southeast Asia, bok choy is a hardy green that can withstand chilly temperatures, which makes it an early season favorite for gardeners in cooler climates.. As a member of the cabbage family, bok choy has a crispy texture that holds up in high heat, which makes it a prized ingredient in Asian recipes.. If you want to infuse your bok choy with rich flavor, braising the greens is a smart solution.. Heat a wok over medium heat and place the bok choy on the bottom, covering the leaves with enough chicken broth or vegetable broth to submerge them.. For those who prefer to skip the stove, it’s also possible to roast bok choy greens in the oven.. Bok choy’s thick white stems hold up well when boiled, which makes this cabbage green a perfect addition to soup recipes.. Udon noodle soup lovers will love this recipe that includes a poached egg in the broth, and you can put a vegan twist on a classic Vietnamese pho soup recipe with bok choy and mushrooms.. In fact, the green tops of bok choy leaves can be substituted for any other kind of green in your favorite soup recipe.. While bok choy is traditionally served cooked, there’s no reason why you can’t add the raw greens to a salad for a subtle nutty flavor.. You can dress up your sandwich by serving it with a few leaves of bok choy on top.. You don’t need to grow your own bok choy to enjoy the benefits; this green is gaining popularity and is often available in grocery stores and farmers’ markets.. As bok choy is a cold-tolerant plant, you don’t want to start it too. late in the growing season.. It doesn’t take much time or effort to grow your own bok choy, and the benefits of having a home supply make it more than worth it.

      Videos

      1. BOK CHOY STIR FRY🥬🥦 Vegetarian & Gluten Free | Karina Yoga and Wellness
      (Karina Yoga and Wellness)
      2. FOR ONLY 30 PESOS, HEALTHY MEAL FOR THE FAMILY! DELICIOUS NATIVE PECHAY (BOKCHOY) WITH TOFU. TRY IT!
      (My Mom's Recipes Deleted by Alzheimer's)
      3. Bok Choy Stir Fry | Organixx Recipe
      (Organixx)
      4. Stir Fry Bok Choy With Soy Sauce ,BOK CHOY ,How to mark Bok choy ,ឆារស្ពៃតឿរទឹកស៊ីអីវ , PHA recipes
      (LAY SOPHA KH)
      5. How to stir fry Bok Choy(in 2 simple ways)and it’s benefits
      (OMO Healthy Living)
      6. Tofu Bok Choy Stir Fry
      (Food & Tunes)

      You might also like

      Latest Posts

      Article information

      Author: Fr. Dewey Fisher

      Last Updated: 09/24/2022

      Views: 5669

      Rating: 4.1 / 5 (62 voted)

      Reviews: 93% of readers found this page helpful

      Author information

      Name: Fr. Dewey Fisher

      Birthday: 1993-03-26

      Address: 917 Hyun Views, Rogahnmouth, KY 91013-8827

      Phone: +5938540192553

      Job: Administration Developer

      Hobby: Embroidery, Horseback riding, Juggling, Urban exploration, Skiing, Cycling, Handball

      Introduction: My name is Fr. Dewey Fisher, I am a powerful, open, faithful, combative, spotless, faithful, fair person who loves writing and wants to share my knowledge and understanding with you.