Top 9 Health Benefits Of Bok Choy And Its Tasty Recipes

bok choy

Bok choy known as Chinese cabbage give the body incredible health benefits. It unites the nutritious family of cabbages, broccoli, cauliflower, and Brussels sprouts. This vegetable is loaded with minerals, vitamins, fiber, antioxidants and energy, making it a wonderful addition to stir-fries, salads, soups and even great for raw consumption. Bok choy is actually an ideal way to get vitamin D, which aids in the ingestion of phosphorus and calcium.  It also is loaded with folate and vitamin B6. Vitamin B6 aids in developing red blood cells and antibodies. Folate is vital for the optimum development and growth of tissues and cells, and helps to decrease the risks of heart disease. Now we, VKool.com, will share with you some outstanding health benefits of bok choy as well as its delicious recipes.

Top 9 Health Benefits Of Bok Choy And Its Tasty Recipes You Should Know

1. Prevent Cancer

health benefits of bok choy - prevent cancer

Bok choy is not only a healthy vegetable but also is effective at preventing cancer. One of the outstanding health benefits of bok choy is preventing cancer. This vegetable contains the glucosinolates that make it a great for fighting cancer. People who eat bok choy are having a lower chance go get prostate, breast, colorectal & lung cancer. In addition, it is rich in beta-carotene, vitamin A and C, which help to prevent cancer and lower the damage caused due to the cancer cells’ proliferation.

2. Health Benefits Of Bok Choy Improve Eye Health

Improving eye health is also one of the best health benefits of bok choy. This vegetable aids in preventing eye diseases such as cataracts and macular degeneration thanks to its beta-carotene content. Thus, to boost your eye health, you should add more bok choy to your diet.

3. Boost The Health During Pregnancy

This is also considered among the best health benefits of bok choy. An important nutrient that’s a must have for pregnant women is folic acid. Lactating or pregnant women can benefit from eating bok choy because it is loaded with folic acid.

4. Health Benefits Of Bok Choy – Combat Hypertension

combat hypertension

Bok choy helps to reduce your blood pressure levels because it is full of calcium, phosphorous, and sodium. Thus, you need to add a few healthy and tasty bok choy recipes to the daily diet to aid in reducing hypertension.

5. Full Of Antioxidants

Bok choy is brimming with antioxidants because it’s packed with vitamin A and C. Thus, it protects the body from aging and diseases. Furthermore, vitamin C works as a defense mechanism to protect the body from infiltrators such as infections and diseases.

6. Heart Health

One of the outstanding health benefits of bok choy is improving your heart health because it is a powerhouse of vitamin C, B6, folate, and potassium. Folate and vitamin B6 both help to prevent the formation of homocysteine. They’re keeping your heart from any diseases. Thus, you should consider including this wonderful vegetable in your regular diet.

7. Health Benefits Of Bok Choy – Improve Bone Health

As you know, vitamin K and calcium both are essential for bone health. Thankfully, one of the best health benefits of bok choy is improving bone health because one cup of bok choy contains about 64% of vitamin K and 16% of calcium. Vitamin K helps to protect you from bleeding troubles while calcium is great for nerve and muscle function. Consuming bok choy with a supplement of vitamin D can help the body to absorb calcium better.

8. Inflammation

Bok choy contains choline that aids in having a good sleep. This nutrient also improves the memory and muscle movements. Besides, this nutrient reduces the chance of chronic inflammation and aids in the fat absorption.

9. Health Benefits Of Bok Choy – Skin Health

skin health

This is also one of the most excellent health benefits of bok choy you should know. Bok choy supports the formation of collagen due to its vitamin C content. Vitamin C is an anti-oxidant that is inhibiting from damages caused due to smoke, pollution, and the sun. In addition, vitamin C improves the skin texture and smoothes the wrinkles as well.

Apart from some of the health benefits of bok choy, we want to introduce all the readers a few bok choy recipes that are easy to prepare and tasty as well.

Egg Bok Choy

This recipe is full of proteins, minerals, and vitamins. Adding egg to this dish adds a particular various kind of taste to it.

You need to prepare:

  • Bok choy – 1
  • Finely chopped onion – 1
  • Green chilies (minced) – 3
  • Egg – 1
  • Mustard seeds – ¼ teaspoon
  • Urad dal – 1 teaspoon
  • Curry leaves – 6
  • Oil – 1 tablespoon
  • Salt to taste

Instructions:

  • Take 1 bok choy, separate its stalks and next, wash each stalk thoroughly. Then, chop both the leaves & the stalk finely.
  • In a pan, heat the oil and splutter some curry leaves, mustard seeds and Urad dal as well.  Sauté the green chilies and chopped onions for a minute and after that, add the bok choy.
  • Add salt and allow it to cook uncovered until the vegetable turns tender (for around 7 to 8 minutes).
  • Add the egg and mix everything well. Keep mixing for another one or two minutes until this egg is cooked.
  • Finally, serve with roti or rice.

Spicy Bok Choy

With its spicy and tangy, this is a tasty bok choy recipe idea. Try it right now!

You need to prepare:

  • Extra virgin olive oil – ½ tablespoon
  • Diced bok choy heads – 4
  • Chopped red onions – ½
  • Mustard seeds – ½ teaspoon
  • Cumin seeds – ½ teaspoon
  • Green chili – ½
  • Hing or asafetida – 1/8 teaspoon
  • Turmeric – ½ teaspoon
  • Salt to taste

Instructions:

  • Take a medium-sized pan and heat the oil in it over medium to high heat.
  • Start adding the green chili and the spices and now stir until the cumin & mustard seeds pop.
  • Then, add the onions once these spices are popping and wait till these onions get caramelized.
  • Add the bok choy afterward and cook till cooked down. It is done once it is caramelized.
  •  Finally, consume it.

Bok Choy With Lentils

Basically, this a nutritious dish because it is full of vitamins.

You need to prepare:

  • Dal or lentil – 1 cup
  • Vegetables such as raw mango, squashes or leafy vegetable (chopped) – 1 cup
  • Chopped onion – ½
  • Garlic cloves – 4
  • Chopped green chilies – 2
  • Tomato – 1
  • Lemon juice – 2 tablespoons
  • Tamarind – blueberry size
  • Oil – 2 tablespoons
  • Turmeric powder – ¼ teaspoon
  • Asafoetida – 1 pinch
  • Cumin seeds – ¼ teaspoon
  • Mustard seeds – ¼ teaspoon
  • Finely chopped cilantro – 1 handful
  • Ghee/ butter – 1 tablespoon
  • Salt to taste
  • Dry red chilies – 2

Instructions:

  • In a pressure cooker, cook the dal with vegetable, turmeric powder, onions, green chilies, tomato, and salt.
  • Cook together everything with enough water for two whistles. Open the cooker after that pressure comes down and add the tank.
  • For tadka: in a pan, heat oil and add the cumin seeds and mustard seeds till they splutter. Then, add asafoetida, dry red chilies, finely chopped garlic cloves and curry leaves.
  • Cook on low flame until the garlic is cooked. After that, for flavor, add this tank on top of that dal. Add finely chopped cilantro afterward and now add 1 dollop of butter or ghee on top before serving.
  • Lastly, serve it either with roti or rice.

Bok Choy & Red Cabbage Salad

We sure that you will love this salad because it’s a combination of a salad’s crunchiness and Chinese flavor.

You need to prepare:

  • Bok choy, chopped into half-inch pieces – 2 heads
  • Thin-sliced red cabbage – 3 cups
  • Sesame seeds – 1 tablespoon

Dressing:

  • Sesame seeds – 6 tablespoons
  • Garlic cloves, minced – 4
  • White wine vinegar – 2/3 cup
  • Raw honey – 4 tablespoons
  • Olive oil – 4 tablespoons
  • Tamari soy sauce – 4 tablespoons

Instructions:

  • Wash the cabbage and bok choy at first and next, prepare as instructed above.
  • In a large bowl, combine the cabbage, bok choy, and sesame seeds and later toss together to combine.
  • For the dressing, combine ingredients in one high-speed blender and after that, blend well until the consistency is thickened & creamy. Thereafter, pour the dressing over this salad and toss well until it is well-coated.
  • Finally, serve on plates or in bowls and enjoy!

Bok Choy Curry

Cook this dish up as well as enjoy its comforting taste.

You need to prepare:

  • Bok choy – 2, washed, feet removal and finely chopped
  • Vegetable oil – 2 tablespoons
  • Finely diced brown onions – 2
  • Finely chopped garlic cloves – 2
  • Ground cumin – 1 teaspoon
  • Turmeric – 1 teaspoon
  • Peeled, finely grated ginger – 1 teaspoon
  • Fennel seeds – ½ teaspoon
  • Chopped coriander – 1 cup
  • Lemon wedges – 3 to 4
  • Chili flakes
  • Coconut cream 400 ml – 1 can
  • Salt

Instructions:

  • Firstly, in a medium saucepan, heat oil and add the ginger, chilies, garlic and onion.
  • Stir-fry for a minute and add the cumin powder, fennel seeds and turmeric.
  • Add the bok choy afterward and now toss with tongs till it turns tender. Add coriander and salt as well.
  • Slowly cook it until it bubbles and after that, mix the coconut cream.
  • Stir and continue to cook until a thick liquid decreases for 10 more minutes.
  • Squeeze the lemon wedges over this dish and finally, serve with rice, chickpeas, lentils or whole-grain pasta.

In fact, it’s time to enjoy these healthy and tasty bok choy recipes if you’re fond of cruciferous vegetables & acquainted with their multiple benefits. These healthy bok choy ideas are a simple and effective way to reap its benefits. You can also read more informative writings by visiting directly our main Health page.

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