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Home » Meals » The Beauty of Bok Choy!

The Beauty of Bok Choy!

September 21, 2015 by Andrea Leave a Comment

Bok choy is such a beautiful lettuce!  It has tender sweet leaves and the white is mild and juicy.  The botanical name of this beauty is Brassica campestris and it’s been cultivated in China for over 6,000 years.  Bok choy means “soup spoon” and is called that due to its shape.

Bok choy is high in the “good stuff” and low in the not so good stuff like unhealthy fats, salt, and sugars (yes there are good fats, salt, and sugar, yeah!). A 1 cup serving has only 10 calories and you can’t overdo this balance of nutrients so eat away! Specifically, it is a valuable source of folate and vitamins A, C and K (50+% of your daily dietary needs!). Along with that you will receive 8% of your daily needs of calcium and 4% of your iron. Bok choy also contains magnesium, potassium, and manganese.

Whenever you hear of eating your dark leafy greens think of Bok choy. It is right up there with kale and chard as a nutrient dense, healing food. Be sure to protect these nutrients by not heating them over 110 degrees Fahrenheit. Here’s a raw bok choy recipe.  Try it out and enjoy!

Live Plant Based Coconut Bok Choy Soup

bok-choy-recipe-3Marinade 1:
4 cups fresh shredded bok choy
3 tablespoons Coconut Aminos
2 tablespoons sesame oil

Marinade 2:
3 tablespoons Coconut Aminos
2 tablespoon sesame oil
1 1/2 cup thinly sliced mushrooms
1 tablespoon coconut palm sugar

Soup Base:
1 young Thai coconut, meat and liquid (frozen meat and water can be purchased from Whole Foods)
Filtered water (enough to make 2 1/2 cups total liquid when combined with the coconut water)
1/2 teaspoon cumin
1/2 teaspoon turmeric
1 1-inch piece ginger, peeled and chopped fine
1 large clove of garlic
Dash of cayenne
Himalayan salt and pepper to taste

1. Separate the leaves, wash, pat dry, and toss bok choy with marinade 1 and then dehydrate at 110 degrees F for about an 1 hour.
2. Toss mushrooms with marinade 2 and cool in the fridge for at least one hour.
3. Place coconut flesh, coconut water and filtered water in a high-speed blender. Blend until the mixture starts to feel slightly warm.
4. Add cumin, turmeric, ginger, garlic, cayenne, salt and pepper. Blend until well combined.
5. Pour bok choy and mushrooms into a bowl and add contents of blender. Enjoy!
6. Will keep refrigerated for about 3 days. Re-heat in the dehydrator at 110 degrees F stirring every few minutes until desired temperature.

Citations:

  1. http://www.livestrong.com/article/272936-nutritional-value-of-bok-choy/
  2. http://foodfacts.mercola.com/bok-choy.html
  3. http://www.webmd.com/food-recipes/features/bok-choy-10-healthy-facts

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Meals, Recipes disease prevention, healing food, health, health food, healthy eating, home cooking, live plant based, nutrient dense, plant protein, raw food, raw vegan, recipes, Self-Care, vegan, vegetarian, whole food nutrition

About Andrea

Andrea Lambert is one of Arizona’s preeminent health educators and live plant based lifestyle experts. Since 2007, she’s been focused in the studies of and participating in alternative health practices, plant based nutrition, and endurance athletics. Andrea recently authored her first book entitled, "Life Without Cancer: How to Stop Making Disease in Your Body." She’s been featured on The Food Channel, The Examiner, AZ Life and Style, Pure Bar, Balance for Busy Moms, and Plant Based Nation; and held a 2 year staff position at an alternative cancer treatment center. Andrea currently maintains a successful private practice, syncRAWnicity, as a health educator, coach, author, and public speaker. Andrea’s mission is to empower people to take their health into their own hands through evidence based education. Your body holds the cure!

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