SIU Sustainable Farm hopes that this grant will help these Asian greens become more common at farmers markets and for customers to become more comfortable with incorporating them into their everyday cooking. They plan to have several of these greens available throughout the growing season. For more information about Asian Greens or this study, please contact April Vigardt firstname.lastname@example.org.
Nutrition Fun Facts: Bok Choy has some of the highest nutritionaly rankings among other members of the cabbage family. It is a source of over 21 nutrients including omega-3s, zinc and an excellent source of vitamins C, A and K. (1)
Storage Tips: Store in a plastic bag with as much of the air removed as possible. Will keep for up to one week.
Preparation Tips: You can use both the crunch stalks and leaves of bok choy. For even cooking, chop the leaf portion into 1/8” slices and the stems into ½” lengths. For maximum health benefits, let bok choy sit for 5 minutes before cooking. (1)
Prep and Cook Time 10 minutes
1 lb bok choy, chopped (one large head or two small)
1 clove garlic, chopped
3 TBS low sodium chicken or vegetable broth
1 tsp fresh lemon juice
3 TBS extra virgin olive oil
5 drops soy sauce
sea salt and pepper to taste
1 TBS grated ginger
2 TBS tofu, cubed
toasted sesame seeds
sautéed shiitake mushrooms
sliced cooked chicken breast
1.Chop bok choy and garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. In a stainless steel pan heat broth. When it begins to steam add bok choy and healthy saute, Healthy Sauté for 4 minutes.
3. Toss with garlic, olive oil, and salt and pepper to taste and any of the optional ingredients you would like to include.
Enjoy this great tasting recipe and get 375% of your Daily Value for vitamin A, 318% DV for vitamin C, 188% DV for vitamin K and 69% for folate! (2)