Wonderful bok choy

Containing a wealth of vitamins C, A, and K, and excellent sources of calcium, magnesium, potassium, manganese, and iron, bok choy is a powerhouse among vegetables.

Vitamin A, for instance, is essential for a properly functioning immune system, while vitamin C is an antioxidant that shields the body from free radicals. Bok choy supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism.

Below are three great recipes in which you can add more bok choy to your diet.

Spicy bok choy as a side dish

Ingredients:

• 4 heads baby or regular bok choy, split in half lengthwise
• 1/3 cup oyster sauce
• 1 tbs chilli sauce
• Neutral oil, such as canola or grapeseed
• Soy sauce to taste
• Sesame seeds, toasted (optional), for garnish

Method:

Heat a large cast-iron skillet over medium-high heat until it smokes. Meanwhile, whisk together the oyster sauce and chilli sauce, and brush about 1/3 of the sauce onto the cut side of the bok choy halves.

Add just enough oil in the pan to coat the bottom and sear the bok choy, cut-side down, for about 2 minutes or until lightly charred. While the bok choy sears, brush the exposed side with another 1/3 of the sauce. Flip the bok choy, and sear the rounded sides for another 1-2 minutes.

Remove the bok choy from the heat, and arrange the halves on a platter. Thin out the remaining sauce with enough soy sauce to make it thin enough to drizzle; drizzle the sauce over the bok choy, and sprinkle with sesame seeds.

Hot bok choy rice salad with sesame and ginger dressing

Ingredients:

• 1 cup basmati white rice
• 2 tbs vegetable oil
• 1 small onion, finely chopped
• 1 medium carrot, grated
• 2 cups finely chopped bok choy
• 2 tsp roasted sesame seeds

Dressing:

• 2 tbs lime or lemon juice
• 1 tbs vegetable oil
• 1/4 tsp sesame oil
• 1 tbs minced fresh ginger
• 1 tbs sweet chilli sauce
• 1 tsp brown sugar

Method:

Cook the basmati rice as per the packets instructions.

While the rice is cooking roast sesame seeds in a dry (i.e. without oil) frying pan on medium heat, stirring constantly to avoid burning.

Prepare vegetables. Sauté the onion until translucent, then add the carrot for a few minutes, Toss in the bok choy. Stir fry for about 3 – 5 minutes then add to the cooked rice.

Put all dressing ingredients together and shake in a screw-topped jar.

Pour dressing over and toss gently. Place in serving bowl and sprinkle with sesame seeds.

Serve immediately.

Bok choy and marinated tofu stir fry

Ingredients: 

• 300g tofu diced in 1cm cubes
• 1/4 cup light soy sauce
• A splash of cooking oil (sesame works brilliantly)
• 1 tsp grated ginger
• 2 cloves garlic, crushed
• 1 onion finely sliced
• 2 cups bok choy leaves and stems, sliced into 1cm strips
• 2 cups vegetables (Choose a mixture of colours and textures to add interest and cut into 1-2cm slices. Try celery, broccoli, courgette, green beans, peppers, bean sprouts, carrot, snow peas, turnip, and mushrooms.)
• 1/2 cup chopped tinned tomatoes
• 2 tbs chilli sauce
• Rice or noodles to serve

 Method:

Marinate the tofu in the soy sauce for 30 minutes.

Heat the oil in a wok or large frying pan. Sauté the onion for a few minutes. Add the ginger and garlic.

Cover and cook for few minutes until the onion is soft. Add the rest of the vegetables, slower cooking ones first, quick cooking ones last.

Add the tofu and the marinade and the tomatoes. Cook until the vegetables are tender. Add chilli sauce to taste.

Serve over rice or noodles.