Bok Choy

​World's Healthiest Foods reports:

This member of the cabbage family is one of our highest nutritionally ranked vegetables and it provides good, very good, or excellent amounts of 21 nutrients.  Unlike some other members of the cabbage family, these ranked nutrients include omega-3s, as well as the antioxidant mineral zinc.

Recent studies have identified over 70 antioxidant phenolic substances in bok choy. These phenolic antioxidants included numerous hydroxycinnamic acids, which have often been referred to as "chain-breaking" antioxidants due to their method of scavenging free radicals. In this context, bok choy has also been included in some current and ongoing large-scale human studies about dietary antioxidants and cancer prevention.

Because of its strong beta-carotene content, bok choy ranks as our 11th richest food in vitamin A. This vitamin A richness places bok choy ahead of some of its fellow cruciferous vegetables, including cauliflower, cabbage, Brussels sprouts, and broccoli. Significant amounts of other carotenoids—for example, lutein—are also provided by bok choy.

4-minute Healthy Sauteed Bok Choy

• 1 lb bok choy, chopped
• 1 clove garlic, chopped
• 3 TBS low sodium chicken or vegetable broth
• 1 tsp fresh lemon juice
• 3 TBS extra virgin olive oil
• 5 drops soy sauce
  
• sea salt and pepper to taste
• Optional:
• 1 TBS grated ginger
• 2 TBS tofu, cubed
• toasted sesame seeds

Directions:

1. Chop bok choy and garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. In a stainless steel skillet, heat broth. When it begins to steam add bok choy and saute for 4 minutes.
3. Toss with garlic, olive oil, and salt and pepper to taste and any of the optional ingredients you would like to include.