What to do with that big head of Bok Choy in your box this week.

Bok Choy is a member of the cabbage family and quite popular in Asian cuisine. Also known as Chinese white cabbage, among other names, it is frequently found in wonton soup and many stir-fry dishes ordered in Japanese and Chinese restaurants. Mildly flavored with a tender sweetness, bok choy is a welcome accompaniment to many meals without being overpowering. It can be found fresh year-round in supermarkets.

Important health benefits that have been associated with consuming bok choy include its abilities to aid in healthy digestion. It is high in vitamin A, vitamin C, beta-carotene, calcium and dietary fiber. The leafy vegetable is lowfat, low calorie, and low carb, and also contains potassium and vitamin B6. Some of the vitamins found in bok choy are also powerful antioxidants, making this tasty cabbage an extremely healthy treat.

The rich amount of beta-carotene inherent in bok choy can help to reduce the risk of certain cancers. Beta-carotene has also been known to reduce the risk of cataracts. Bok choy is also an excellent source of folic acid, and can also contain other healthful nutrients like iron.

Bok Choy Salad



1/2 cup butter

2 tablespoons sugar

1/2 cup sesame seed

2 (3 ounce) packages ramen noodles (uncooked, broken up, & do not use seasoning packs)

1 (3 ounce) package sliced almonds

1 (2 lb) bok choy

3 stalks green onions with tops

3/4 cup vegetable oil

1/4 cup red wine vinegar

1/2 cup sugar

2 tablespoons soy sauce

Directions

In large pan melt butter and add sugar, broken ramen noodles, almonds.

Brown and set aside to cool. After cooled, break up and set aside in small bowl.

Wash and chop/shred bok choy (smaller is better) and green onions in large salad bowl.


For Dressing


Mix vegetable oil, red wine vinegar, sugar, and soy sauce. Mix well.

Just prior to serving the salad, mix bok choy, ramen noodles mixture and sunflower seeds together. Then add dressing over salad and mix.

Note: You could also grill chicken that has been marinated in garlic, olive oil, red wine vinegar and soy sauce. Cube or shred chicken and add to salad for a complete summer supper.


Bok Choy Stir Fry Recipe

1 1/2 pounds bok choy or baby bok choy

1 1/2 tablespoons canola, vegetable or peanut oil

1-2 cloves garlic, finely minced

1 teaspoon grated fresh ginger

3 tablespoons broth or water (or 2 tablespoons broth/water + 1 tablespoon wine)

salt to taste

1/2 teaspoon sesame oil

1. Start by trimming the stem off – don’t trim too much – just the end. Cutting the thick stem off will ensure that the bok choy cooks evenly. Separate out the leaves, keep the tender center intact and clean under running water. Drain.

2. Finely mince garlic and grate fresh ginger with a microplane grater. Grating the ginger helps break up the tough fibers! (and yeah, sometimes when the ginger is nice and fresh, I don’t even bother peeling off the paper-thin skin)

3. Place wok or frying pan on your stove and pour in the cooking oil. Add the garlic and ginger. Turn the heat to medium-high. Let the ginger and garlic gently sizzle in the oil. When the aromatics become fragrant and light golden brown, add the bok choy leaves. Toss very well to coat each leaf with the garlicky, gingery oil for 15 seconds. Pour in broth, water or wine. Immediately cover and let cook for 1 minute. Season with salt and drizzle a bit of sesame oil on top.