Do you know what vegetable is in the top three on the aggregate nutrient density index, meaning it delivers one of the highest levels of nutrients per calorie compared to other foods? That would be bok choy (Brassica rapa subsp. chinensis) — also called pak choi and white cabbage.
Its in the same family as mustards, cabbages, and also broccoli and cauliflower, kale and collards! Bok Choy grows FAST and so avoids some of the bug and heat problems that other members of this family can fall prey too.
Bok Choy can be added to soups, pan seared, steamed as a side dish, or stir-fried with other veggies, or sautéed on its own.
The recipe below is super simple and tasty. Use it as a base and experiment with other seasonings (e.g. soy sauce, sesame oil, sesame seeds, mustard,
a dash of honey...)
Sautéed Bok Choy Recipe
2 large heads bok choy
1 clove garlic, finely chopped
1 tablespoon grated fresh ginger (can use ginger powder instead)
¼ teaspoon kosher salt, plus more to taste
2 tablespoons extra virgin olive oil
Trim off the bottom core (about 1 inch) and discard. Then slice the leaves into 2-inch wide strips. Stop once you reach the stalks. Slice the stalks into ½-inch wide pieces. Rinse and spin dry the leaves and stalks separately.
Chop the garlic and grate the ginger.
In a large pot, heat the oil over medium heat. Add the garlic and ginger and cook for 30 seconds, or until fragrant. Add the stalks and stir to coat. Add ¼ cup of water, cover tightly, and cook 2 to 3 minutes, or until the stalks are crisp-tender. Remove the lid. Add the leaves and salt and cook, stirring, 2 to 3 minutes only, until the leaves are wilted. Taste for salt, or skip the salt and drizzle with soy sauce.
Serve the it hot! leave any excess liquid in the pot.