It’s our 5th week reviewing vegetables, and this week we though we could take a look at bok choy (also known as white cabbage). Several population studies have shown that people who eat more cruciferous vegetables – such as bok choy – have a lower risk of developing certain cancers such as lung, colon, prostate and endometrial cancers. One reason for the benefit may be that these vegetables contain glucosinolates, which are converted to isothiocyanates in our body. These compounds have been shown to be active in fighting cancer.
Bok choy is convenient to prepare and find. You can find bok choy year round in the grocery store – be sure to look for bok choy with firm stalks and leaves that are not wilted or yellow. Bok choy is a dark leafy green in the cabbage family. It is generally associated with Chinese cuisine, and often appears in stir fries and soups. However, it can be used in many ways, such as steaming, salads, appetizers and soups. The plant has a mildly spicy flavor – it grows in many parts of the world although it is not widely used in regional cuisines besides Chinese cuisine.
In terms of nutrition, bok choy is very low in calories, with only 9 calories per cup. It is high in calcium (73.5 mg per cup) and is a good source of vitamin A, folic acid, and vitamin C.
Rebecca
