Wednesday, October 9, 2013

Shanghai Bok Choy


This is a simple dish. Marinated Shanghai Bok Choy.


It is easy to make.
1) Boil water
2) Cut Shanghai Bok Choy to bitable size.
3) Boil it about 2 minutes.
4) Strain
5) Go into sauce.

Sauce 
2.5 cups water
2 tbs Dashi soy sauce
2 tbs Light color soy sauce
2 tbs Mirin
1 piece of sliced garlic
2 tbs of sesame oil
You can add a piece of konbu, kelp.

You can eat in 10 minutes and last 2-3 days at fridge.

Bok Choi Nutrition

Bok choy is one of the popular vegetables very low in calories. Nonetheless, it is very rich source of many vital phyto-nutrients, vitamins, minerals and health-benefiting anti-oxidants.

100 g of bok choy contains 13 calories. This is the recommended vegetable in the zero calorie or negative calorie category of foods which when eaten would add no extra weight to the body but in-turn facilitate calorie burns and reduction of weight.
Bok choy contains certain anti-oxidant plant chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane and isothiocyanates. Along with dietary fiber, vitamins these compounds help to protect against breast, colon, and prostate cancers and help reduce bad cholesterol levels in the blood.

Fresh Bok choy is an excellent source of water-soluble antioxidant, vitamin-C. 100 g provides 45 mg or 75 % of daily requirements of vitamin C. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. 

Bok choy has more vitamin A, carotenes, and other flavonoid polyphenolic anti-oxidants than cabbage, cauliflower, etc.

It is a very good source of vitamin K, provides about 38% of RDA levels. Vitamin-K has a potential role in bone metabolism by promoting osteotrophic activity in bone cells. Therefore, enough vitamin K in the diet makes your bone stronger, healthier and delay osteoporosis. Further, vitamin-K also has established role in curing Alzheimer's disease patients by limiting neuronal damage in their brain.
It has many vital B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid (vitamin B5), pyridoxine, and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.

Further, this vegetable is a moderate source of minerals, particularly calcium, phosphorous, potassium, manganese, iron and magnesium. Potassium is an important electrolyte in the cell and body fluids that helps regulate heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation.
See? You have to eat this right?  2-3 minutes cooking hold all vitamins and minerals. This is a great dish for everyone.

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