Bok Choy (pak choi)
If you are not familiar with bok choy, you should get to know it. Bok choy, also known as pak choi or chinese cabbage, is as far as we know, the KING of the anti-cancer Brassisca (cabbage) family. This delicious green is power-packed with nutrition yet has a very mild flavor in a green smoothie.
Not only does bok choy provide low calories and high fiber for weight loss, it contains an incredible amount of vital phyto-nutrients and anti-oxidants as well as a fantastic source of vitamins and minerals. Few greens, or foods for that matter, have such an abundance of natural Vitamin C along with vital B-complex and usable calcium. You want folate? Bok choy is loaded with folate and of course, a good source of protein.
| Nutrition Facts | ||||||
| Serving Size 70g (~1 cup chopped) | ||||||
| Amount Per Serving | ||||||
| Calories 9 |
Calories from fat 1
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% Daily Value*
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| Total Fat 0g |
0%
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| Saturated Fat 0 g |
0% |
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| Cholesterol 0 mg |
0%
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| Sodium 46 mg |
2%
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| Total Carbohydrate 2 g |
1%
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| Dietary Fiber 1 g |
3%
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| Sugars 1 g | ||||||
| Protein 1g | ||||||
| Vitamin A |
63%
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| Vitamin C |
52%
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| Calcium |
7%
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| Iron |
1%
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| *Percent Daily Values are based on a 2000 calorie diet. Your Daily value may be higher or lower depending upon your calorie needs. | ||||||
Excellent Source of:
- Vitamin C, Vitamin A, Vitamin K, Vitamin B6, Vitamin B5, Vitamin B1
- Calcium
- Potassium
- Iron
- Manganese
- Folate
- Magnesium
- Antioxidants
- Protein
- Fiber
Bok Choy Green Smoothie Recipe:
- 1 banana
- 1 cup pineapple
- 1 cup Fresh bok choy
- ~1/2 cup water
Simple, delicious and a powerhouse of anti-oxidants and usable calcium.
Bok choy has been a popular crop in Asia and South East Asia for ages. Considered by many to be one the most nutrient dense food in the world it is becoming more known in North America. Like all cruciferous vegetables, bok choy is known for containing anti-cancer compounds like lutein, zeaxanthin and more. With its low oxalate levels, balanced ph and high Magnesium it also contains the more usable amount of Calcium than most foods of the world. Those with a thyroid condition should take note that like most cabbage vegetables, bok choy contains goitrogens.
While grown year-round, bok choy is at its best in the late fall and winter season. When selecting, look for dark colored leaves that are firm and turgid (avoid those with limp leaves). Also look at the bottom where it was cut for harvest as it will give you an indication of how long ago it was cut. The dryer and more discolored the bottom is the longer it has been sitting in a box or on the shelf.
* Nutrition Source: USDA National Nutrient Database for Standard Reference
2 Comments
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thanks for this – i was wondering recently whether bok choy would have too strong of a taste to use instead of spinach in my smoothies. i’ll definitely give them a try now.
You are welcome. Keep in mind that there is a difference in flavor between the green leaves and the white stem. Experiment to see what is most pleasing to you.
We tend to use the top leafy part for smoothies and juice the stalks.