Eat a colorful variety of fruits and vegetables every day!

Monday, August 25, 2014

Bok choy

Bok choy is one of the best sources of potassium, which helps build muscle and keep blood pressure low. It's also packed with vitamin A, which strengthens the immune system by increasing white-blood-cell activity and the body's response to toxins. 

How To Eat It: Chop up and braise the lower, white portion of the stems in chicken or vegetable broth and sesame oil. Add leaves after two minutes, and cook another one to two minutes.

Bok Choy With Green Garlic & Toasted Almonds

  • 2 tablespoon olive oil
  • 1 bunch chopped green garlic, white and green parts
  • 1 lb bok choy or other Asian green, rinsed, quartered and chopped (depending on size)
  • 1/2 teaspoon sesame oil
  • Salt to taste
  • 1/2 cup chopped almonds

  1. Heat olive oil in a large sauté pan on medium high heat.
  2. Add garlic, then bok choy.
  3. Sprinkle with sesame oil and salt.
  4. Cover, and let the baby bok choy cook down for approximately 3 minutes.
  5. (Like spinach, when cooked, the bok choy will wilt a bit.)
  6. Remove cover. Lower heat, stir and let cook for a minute or two longer, until the bok choy is just tender.
  7. Remove from heat.
  8. In a heavy pan over medium heat, warm almonds.
  9. Toss almonds regularly to prevent burning.
  10. Remove from heat when browning lightly and fragrant.
  11. Gently mix almonds in with greens and serve.

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