Bok Choy is a type of cabbage from China, in the Brassica family of vegetables, typically used raw, in braises, and stir-fries across Chinese cuisine. It’s crunchy, with a watery bite, which makes it great for soaking up any flavor you might add to it, like soy sauce, garlic oil, or sesame oil, my favorite as it offers a simple complement to the crisp, crunch of the light cabbage.

Boy Choy is not just a great side for flank steak or orange chicken; according to studies cited in William Li, MD’s book, Eating to Beat Disease (2019), it’s a powerhouse part of an anti-cancer diet, helping to reduce cancerous cells and starve tumors of blood supply. Sulphuric compounds cause an “increase in the activity of tumor suppressor genes (Li, 2019, p. 200).

According to the WebMD website, “it’s full of cancer-fighting compounds such as vitamins C and E, beta-carotene, folate, and selenium. Vitamin C, vitamin E, and beta-carotene are powerful antioxidants that can help to prevent cell damage from free radicals, which may help to lower your cancer risk” (WebMD, n.d.).

Bok choy can be grown year-round in the ground and in a winterized hot house, making it easy to incorporate it into your meals weekly, ensuring your diet has healthful, anti-cancerous ingredients. Fortunately, bok choy is simple to prepare and delicious.

A few tips:

Don't wash: Bok choy should be stored unwashed in a wrapped in a paper towel.

Signs of spoilage: Look for yellowing leaves, brown spots, or wilted leaves as signs of spoilage.

Small, baby bok choys are preferred by chefs for the tender, light texture.

Preparing bok choy for cooking

Cut in half lengthwise and again if cutting into quarters leaving root intact

Run under cold running water.
Drain cut side down on a clean dish towel.
Cut in half lengthwise
Cut out core using a triangular cut (as for the core of cabbage)
Cut stalks crosswise into small pieces.
Cut leaves lengthwise and crosswise into bite-sized pieces
Place in a salad spinner and fill with cool water.
Swish to remove dirt.
Drain and spin dry.

Bok Choy in Ginger and Garlic

Ingredients:

2 tablespoons extra virgin olive oil

1 clove garlic, minced
1 tablespoon minced ginger root
3 baby bok choys, cut into bite-sized pieces

Step 1: Cook Garlic and Ginger

Heat your oil over high heat in a skillet or a wok (not non-stick) and add garlic and ginger. Cook, stirring constantly until they’re fragrant and starting to brown. This should take about 30 seconds.

Step 2: Add Bok Choy

Stir in the chopped greens and stems all at once – the skillet will be full, so don’t be alarmed. Add sea salt and cover the skillet with a well-fitting lid. Allow the bok choy to cook for 1 ½ to 2 minutes to allow it to soften and wilt.

Step 3: Cook and Serve

Continue cooking, stirring often, until the Bok Choy is crisp, tender, and bright green. This should take about 2 to 3 minutes. Finally, stir in the scallions and remove from the heat, then serve the dish sprinkled with sesame seeds.

Nuttrition:

Calories: 268

Total Fat: 27 g
Saturated Fat: 4 g
Carbohydrates: 6 g
Protein: 2.3 g
Vitamin A: 1,050 IU
Vitamin C: 46 mg
Calcium: 80 mg
Iron: 1 mg

Li, W. W. (2019). Eat to beat disease: The new science of how your body can heal itself. Grand Central Publishing.

WebMD. (n.d.). Health benefits of bok choy. https://www.webmd.com/diet/health-benefits-bok-choy

Easily Cook with Bok Choy, An Anti-Cancer Powerhouse