Greens – Part 3

Today we are going to explore a green that has become one of my favorites in the last few months.

BOK CHOY,otherwise knows at Chinese Cabbage.

As you can see it is somewhat similar in looks to celery and also white like cabbage. If you buy a fully mature stalk of Bok Choy you will discover that the white part tastes like very very mild cabbage. The green leafy part it excellent to use in stir fry.

However, what I do the most with bok choy is put it in my green smoothie. Here are some the the reasons why.

It is mostly water, as are many vegetables and fruit. Since our bodies are at least 70 % water, we need to eat mostly food that is mostly water! Bok choy is an excellent choice. In 70 g of Bok Choy 66.72 g of it is water! I has protein, a little bit of carbohydrate but not much. It also is a fiber food and has a minute amount of the good kinds of fat. No cholesterol, as in all leafy greens. However,  it is chock full of micronutrients and phytonutrients!

Here is a list of all that nutrients that are in a pieces of bok choy:
Calcium
Iron
Phosphorus
Potassium
Sodium (the good kind)
Zinc
Vitamin C
Thiamin
Riboflavin
Niacin
Panthothenic Acid
Vitamin B6
Folate
Vitamin A
Vitamin E
Vitamin K
Beta Carotene
Lutein and Zeaxanthin

Sometimes I buy the regular mature bok choy, but often I buy the tiny baby bok choy for my smoothies.

Baby Bok Choy

Both kinds are good for you! I cup of shredded bok choy only has 2 g of carbohydrates and that is the complex kind that we need. Of the 2 grams 1 g is fiber. So you only count one gram of carbohydrate.

Bok Choy is a significant choice of Vitamins A and C. I cup of Bok Choy gives you 60% of your daily value of Vitamin A, half of your Vitamin C for the day!

1 cup of Bok Choy only has 10 calories!!

If you have not tried Bok Choy you should. If you like cabbage, especially, you will be in for a treat!
Even if you don’t like cabbage you might be surprised because it is such a mild version of cabbage.
Look for Bok Choy that has vibrant green leaves that are not wilted. Look for nice white Bok Choy without any brown spots. There are many ways you can use Bok Choy and I have some practically every day in my green smoothie since Bok Choy is such and excellent source of so many nutrients!

Bok Choy is an excellent choice for nutrition and calorie ratio!

Happy Eating! : )

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