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
Marinade 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.
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