NutritionArtist.com :: Creative and Practical Nutrition Tips for Real Life.
  • Home
  • About
  • Services
  • Media & Writing
  • BLOG
    • Recipes
  • Work With Me

RECIPE :: How to Cook Baby Bok Choy 白菜

2/17/2017

0 Comments

 
Picture

For the rest of this month and into March, I am celebrating some of my favourite Asian green vegetables in a “How to Cook [ insert Asian vegetable ]” recipe blog series. This is post 1 out of 3!
 
Despite the fact that I grew up eating LOTS of Asian green vegetables like Bok Choy 白菜, I admit that I didn't always love them.
 
Yes, that’s right!
 
This dietitian-nutritionist, like many children, did NOT grow up loving vegetables as a kid.

However, I was offered it every night at dinnertime, and eventually I learned to love them!
 
Most of my Dietitian colleagues would call this method of offering the food several times the Ellyn Satter Model of Eating Competence, and it is.
 
But this is often the way of family-style meal times in many Asian households - Everyone eats the same thing (no kids menus or special diets) that has been practiced over centuries, before it became tested and validated as “science”.
 
Force-feeding was also never a thing. If I did not want to eat anymore, that was all I ate for the rest of the meal. My parents would tell me that the next time to eat would not be until the morning. The same foods were eaten on most nights, so bok choy 白菜 was offered to me again and again and again.
 
And now, I can say how much I LOVE Asian vegetables.
Picture
These little yellow flower-like things are in the middle of most of the bok choy. You can eat them – I always do!
Although, I do prefer the baby bok choy 白菜 over the regular one. The leaves are more tender and cook faster! If you are new to bok choy 白菜, I say go for the baby ones!
 
I love 白菜 Bok Choy with a bit of high quality sesame oil (thanks for Noble Queen Inc for the sample), salt and garlic topped with a sprinkle of sesame seeds. Please note that this is a different kind of sesame oil, one with a subtle taste that can be heated at high temperatures. Therefore, it was cooked in sesame oil, instead of the sesame oil being added at the end for flavour like in most recipes that use the sesame oil often used in many traditional Chinese dishes.
 
Wash your bok choy 白菜 well, under running water. The complaint I often hear about this Chinese vegetable is that it is “so dirty.” Similar to potatoes or mushrooms, it grows in soil. So make sure you rinse it well to remove all of the soil.
Picture
Washed and torn into smaller pieces. Looks quite pretty. Tastes good too.

RECIPE :: Baby Bok Choy with Sesame Seeds

Ingredients

1 Tbsp Noble Queen Sesame Oil
2 cloves garlic, minced
1.5 lbs baby bok choy 白菜 (washed and ripped into smaller pieces)
¼ cup water
½ teaspoon salt (or to taste)
1 Tbsp sesame seeds
 
Instructions
  1. Heat Noble Queen Sesame Oil in a wok or large pan on medium-high heat. Add the minced garlic and sauté for about 2 minutes.
  2. Add bok choy 白菜  and water (like broccoli, you need to add water to cook it). Cover with lid. Lower heat to medium and cook for about 2-3 minutes or until tender-crisp.
  3. Add salt and remove from heat.
  4. Place on plate and sprinkle sesame seeds on top.

Serves 4-6.
 
Nutrition Information (per 1/2 cup)
 
Calories 45 kcal | Fat 3 g | Saturated Fat 0.5 g | Protein 2.0 g | Carbohydrate 3 g | Sodium 270 mg | Fibre 1.5 g | Sugar 1 g
Picture
Thanks to the generous folks at Noble Queen Inc for this sample of sesame oil!
0 Comments



Leave a Reply.

    Looking for something? Type a keyword in the Search box below!

    RSS Feed

    Categories

    All
    Art & Innovation
    Events
    Health
    Media
    Nutrition
    Recipes

    Archives

    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016

Home
About
Contact

The information on nutritionartist.com is intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on diet, medications or supplements.

Copyright © 2016-2018 NutritionArtist.com All Rights Reserved. All photos and content are not to be used or reproduced without my permission.
  • Home
  • About
  • Services
  • Media & Writing
  • BLOG
    • Recipes
  • Work With Me
✕