VelaPoint Insurance: Health Matters   /   In Season: Bok Choy

In Season: Bok Choy

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Bok choy is the perfect vegetable for strengthening your immune system this winter.

Bok choy is a staple of traditional Chinese cuisine, but its subtle flavor can easily fit in a variety of dishes. Whether cooked in a stir-fry or soup or eaten raw in a mixed salad, this veggie is delicious, easy to prepare and packed with vitamins and minerals. Just 3 ounces of bok choy will provide about 75 percent of the recommended dietary allowance of vitamin C, 25 percent of vitamin A and 11 percent of calcium, as well as being a significant source of iron and magnesium. On top of its many health benefits, bok choy is also naturally low in calories, making it an excellent choice if you happen to be watching your weight.

Sautéed Bok Choy


2 Tablespoons vegetable oil
2 cloves garlic, minced
1 teaspoon freshly grated ginger
1 1/2 pounds bok choy, cleaned, trimmed and cut into 1-inch pieces
1 Tablespoon soy sauce
1 Tablespoon water
1/4 teaspoon toasted sesame oil


In a frying pan with a tight-fitting lid, heat vegetable oil over medium heat until simmering, then mix in garlic and ginger, stirring constantly. Next, add bok choy and gently coat the leaves in the oil mixture. Add soy sauce and water, and cover the pan to steam bok choy for about 1 minute. Once the bok choy has wilted, turn off heat and stir in sesame oil. Serve over rice.

Nutritional Information (per serving)

Servings: 4
Calories: 86
Fat: 8g
Cholesterol: 0mg
Carbohydrates: 3g
Protein: 2g
Fiber: 1g
Sodium: 271mg

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