The Food Coach

Healthy Food Database - Bok Choy

Known as Bok Choy, Baby Bok Choy or Pak Choy, this vegetable has crisp olive-green leaves and fleshy white stems. Varies in size from 10-30cm, the smaller plants being the most tender. The leaves have a mild, cabbage-like flavour.
Bok Choy, like other Asian greens doesn't contain oxalic acid which is good news for people with inflammation or at risk of kidney stones. Nutritionally it's one of the best vegies you can eat being very rich in vitamins and mineral and very low in energy.
Look for fresh "sprightly" dark leaves and pale green/white stalks.
To store: Cut the string that ties the bunches together and store them separately in plastic bags in the crisper section of the fridge for up to 4 days.
Category: Vegetable
In Season: Spring Autumn
To Buy: The best bok choy is always found at Asian stores with the greatest turnover of produce. Look for fresh "sprightly" dark leaves and pale green/white stalks.
To Store: Cut the string that ties the bunches together and store them separately in plastic bags in the crisper section of the fridge for up to 4 days.
Tips & Tricks: If cooking whole, wash thoroughly in cold water, paying particular attention to the leaves folding into the heart of the plant. Trim any insect-damaged leaves and the base of the stalks. If stir-frying leaves cut them along the veins of the leaf and the stalks lengthwise. One serve is equivalent to one cup of chopped bok choy.

Nutrition (Per serve):

Energy (kJ): 46
Protein (g): 0.9
Saturated Fat, g : 0.0
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Carbohydrates, g: 0.9
Fat (g): 0.2
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount

Cooking:

Cooking Tips: Bok Choy is a gem of a veggie - it's delicious stir-fried with Asian sauces (tamari, lemon, oyster sauce) or steamed whole with fish.

Benefits the Following Health Conditions:*

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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