Garlic Bok Choy (Quick & Healthy Recipe!) - Rasa Malaysia (2024)

FAQs

Garlic Bok Choy (Quick & Healthy Recipe!) - Rasa Malaysia? ›

All of Bok Choy is edible, so once you get to that point, you can chop up the stem and the bulb.

All of Bok Choy is edible, so once you get to that point, you can chop up the stem and the bulb.

The simplest way to prep bok choy is to cut it in half lengthwise and submerge it in cold water for a few minutes. This will soften the dirt and allow you to remove it easily. Drain the water, check for dirt between the stalks, and run each half of bok choy under cold water.

You can consume all parts of the bok choy plant, including its white stems and green leaves.

Raw bok choy, like all cruciferous vegetables, contains an enzyme called myrosinase. Myrosinase can hinder thyroid function by preventing the body from absorbing iodine. Cooking deactivates it. Eating raw bok choy in moderate amounts does not pose a hazard.

Too much bok choy: Risks and side effects

Like its cousins broccoli, cauliflower, and cabbage, bok choy is a cruciferous veggie. These veggies are notorious for causing gas and bloating, and some people are more sensitive to the cruciferous curse than others.

Traditional bok choy has dark, crinkly leaves and crisp, white stems; Shanghai bok choy has spoon-shaped leaves and jade green stems. 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.

A meta-analysis and review of research in the journal Food Chemistry found that eating 100 grams of cruciferous vegetables, such as bok choy, every day was associated with a 10% reduction in the risk of death from any cause. (100 grams of cooked bok choy is a little more than a half-cup.)

Blanching your greens is key to getting that bitterness level down. Because glucosinolates are water-soluble compounds, a lot of them are leached out into the water, allowing for a less bitter green.

Bok choy offers many health benefits through its antioxidant and anti-inflammatory properties. It may support cardiovascular and bone health while potentially reducing the risk of certain types of cancer.

Is bok choy good for diabetics? ›

In addition to vitamins, bok choy contains important minerals like calcium, potassium, and iron. Its high-water content makes it hydrating and its fiber content aids digestion and helps maintain a healthy weight. Bok choy is especially good for people with diabetes because it is a non-starchy vegetable.

Also known as Pac Choi, this type of Chinese cabbage is a member of the brassica family. The names Pak Choy and Bok Choy are often used interchangeably, but there is a difference, and it's all in the stem. Bok Choy has a white stem, whereas Pak Choy has a green stem.

How to store bok choy. Bok choy can be refrigerated for 3 to 7 days. Place the unwashed bok choy in a breathable plastic bag in the crisper. If you need to store the bok choy for a longer period of time, you can boil it in water for 2 minutes and then rinse with cold water and place the bok choy in the freezer.

Cook for about 6 minutes until the base of the bok choy is slightly tender. Test it with the tip of a knife, then serve. For best results, trim the stalks off before boiling, as the stalks take longer to cook than the leaves.

Bok choy has a stellar lineup of nutrients that help promote bone health — including iron, calcium, phosphorus, magnesium and bone-building vitamin K. In addition, this superfood is a much healthier alternative to fat-filled milk for getting the RDA of calcium and preventing calcium deficiency.

Traditional bok choy has dark, crinkly leaves and crisp, white stems; Shanghai bok choy has spoon-shaped leaves and jade green stems. 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.

The whole bok choy is edible. Bok choy stalks are crisp and have a mild flavor whereas the crinkly leaves are tender after they are cooked a little bit.

The entire plant is edible, which is a good thing, because it is delicious, with a taste halfway between celery and cabbage, but much more delicate than that. I was surprised to read what a nutritional powerhouse bok choy is compared to many other vegetables.