Description

Baby Bok Choy is one of our best-selling vegetables!

Here’s a comprehensive overview of baby bok choy, including its description, nutritional information, PLU code, Ayurvedic data, and some healthy recipe ideas:

1. Description:

Baby bok choy, also known as “Shanghai bok choy,” is a smaller and more tender variety of regular bok choy. It has smooth, spoon-shaped, dark green leaves and thick, light green stalks. This leafy vegetable is commonly used in Asian cuisine due to its mild, slightly sweet flavor and tender texture. It is a versatile vegetable that can be eaten raw, stir-fried, steamed, or added to soups.

2. Nutritional Data (per 100 grams):

• Calories: 13 kcal
• Carbohydrates: 2.2 g
• Fiber: 1.0 g
• Protein: 1.5 g
• Fat: 0.2 g
• Vitamin A: 4468 IU (high in beta-carotene)
• Vitamin C: 45 mg
• Calcium: 105 mg
• Iron: 0.8 mg
• Potassium: 252 mg

Bok choy is low in calories but rich in vitamins, minerals, and antioxidants, making it excellent for weight management, immune health, and eye health.

3. PLU Code: 4554

4. Ayurvedic Data:

In Ayurveda, bok choy is considered a cooling food. It:

• Balances Pitta and Kapha doshas while slightly aggravating Vata if consumed in excess.
• Offers a light, moist, and cooling quality.
• It is recommended in moderation for individuals with Pitta and Kapha imbalances.
• Considered beneficial for digestion and elimination, bok choy helps detoxify the body and is particularly useful for enhancing the digestive fire (Agni) when combined with spices like ginger, cumin, or garlic.

5. Ten Healthy Recipes Using Baby Bok Choy:

1. Garlic Stir-Fried Baby Bok Choy

• Stir-fry chopped baby bok choy with garlic, a dash of soy sauce, and sesame oil. Serve as a side dish or over rice.

2. Baby Bok Choy Soup

• For a comforting soup, combine bok choy with mushrooms, ginger, garlic, and a vegetable or chicken broth.

3. Bok Choy Salad with Sesame Dressing

• Toss raw baby bok choy leaves with a sesame dressing made from tahini, rice vinegar, and honey for a crunchy, fresh salad.

4. Grilled Baby Bok Choy with Miso Glaze

• Grill halved baby bok choy, then brush with a miso paste, honey, and rice vinegar glaze for a savory flavor.

5. Bok Choy and Mushroom Stir-Fry with Tofu

• For a plant-based protein dish, Stir-fry baby bok choy with mushrooms and tofu cubes in soy sauce, garlic, and a pinch of chili flakes.

6. Ginger Garlic Bok Choy in Broth

• Simmer baby bok choy in a ginger-garlic broth for a light, flavorful soup, adding rice noodles or wontons if desired.

7. Sautéed Bok Choy with Hot Chili Oil

• Sauté bok choy in hot chili oil with sesame seeds and a splash of rice vinegar for a spicy kick.

8. Baby Bok Choy Smoothie

• Blend baby bok choy with apple, cucumber, lemon juice, and ginger for a refreshing, detoxifying smoothie.

9. Stir-fried shrimp with Baby Bok Choy

• Toss shrimp with garlic and stir-fry with bok choy for a protein-rich, low-carb meal.

10. Roasted Bok Choy with Garlic and Lemon

• Roast bok choy in the oven with garlic, olive oil, and lemon juice for a charred, caramelized flavor.

These recipes offer a variety of ways to enjoy baby bok choy, enhancing its nutritional profile while delivering delicious meals.