Calcium-rich Bok Choy Stir Fry

Why add Bok choy to your diet?

• Supports bone health (10)

• Helps reduce inflammation (5)

• Strengthens immune health (2)

• Reduces risk of cancer (1), (6)

• Supports thyroid function (9)

• Lowers blood pressure (7)

Bok Choy Nutrients: (Per 100 gm) (8)

• Energy- 13 Kcal

• Protein – 1.5 g

• Total lipid (fat) 0.2 g

• Carbohydrate 2.18 g

• Sugars 1.18g

• Calcium, Ca 105 mg

• Iron, Fe 0.8 mg

• Magnesium, Mg 19 mg

• Phosphorus, P 37mg

• Potassium, K 252 mg

• Sodium, Na 65 mg

• Zinc, Zn 0.19 mg

• Copper, Cu 0.021 mg

• Manganese, Mn 0.159 mg

• ⁹Selenium, Se 0.5µg

Vitamins:

• Vitamin C 45 mg

• Vitamin B1,0.05 mg

• Vitamin B2, 0.07 mg

• Vitamin B3,0.5 mg

• Vitamin B5, 0.088 mg

• Vitamin B6, 0.194 mg

• Folate, 66 µg

• Vitamin K, 45.5 µg

• Vitamin A, 223 µg

Cautions: Bok choy is rich in Vitamin K, which plays a vital role in blood clotting. If you are on blood-thinning medication, avoid consuming Bok Choy in more significant amounts. (4) Bok Choy does not harm when taken in moderation.

Bok choy is a cruciferous vegetable native to China. This leafy nutrient-rich vegetable contains many vitamins, minerals, fiber, and antioxidants (3). In addition, Bok choy is loaded with selenium, a mineral that benefits brain health, immunity, cancer prevention, and thyroid function. Bok Choy is a rich source of Vitamin A, Vitamin K, Calcium, and other nutrients among its many nutrients. Bok Choy stir fry is an easy and quick recipe yet packed with nutrients, especially when looking for accessible calcium-rich food. Bok Choy stir fry is an easy and quick recipe yet nutrient-dense, especially when looking for an accessible calcium-rich food. I am using broccoli here, which further boosts calcium intake. This recipe is customizable, and you can add any stir fry veggies of your choice. I often add mushrooms to the recipe for rich umami flavor and a boost of Vitamin D that helps your body absorb Calcium. If you love hot and spicy food, add chili flakes for some extra punch.

Serves: 3-4

Preparation time: 10 mins

Cook time: 12 mins

Total time: 22 mins

Ingredients

Onion – 1 Chopped

Bok choy - 8 oz

Broccoli - 1 medium head (cut into bite-size florets)

Garlic – 2 pods (finely chopped)

Light soy sauce – 1 ½ Tbsp

Black pepper – 10 (ground)

Chili flakes – 1 tsp (optional) if you prefer some heat

Roasted Sesame seeds – 1 Tbsp

Sesame oil/ Peanut oil – 1 tbsp

Salt – as per taste

Directions

Heat oil in a wok.

Add Chopped onions to the wok. Sauté it for 2 mins on medium flame.

Add garlic. Sauté it for 2 min. Add broccoli, and stir it for 3-4 mins.

Add Salt and pepper. Please give it a nice stir.

Add chopped Bok Choy and turn the flame to high. As you add Bok Choy, it releases lots of water. Cook Bok choy till it gets tender. It will take not more than 2 mins.

Add Soy Sauce and chili flakes. Cook for another 1 min.

Sprinkle sesame seeds and serve hot.

References:

1. The role of selenium in cancer and viral infection prevention - PubMed (nih.gov)

2. The relevance of selenium to immunity, cancer, and infectious/inflammatory diseases - PubMed (nih.gov)

3. Phenolic compounds in Brassica vegetables - PubMed (nih.gov)

4. Vitamin K - StatPearls - NCBI Bookshelf (nih.gov)

5. Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women - PubMed (nih.gov)

6. Cruciferous vegetables and cancer risk in a network of case-control studies - PubMed (nih.gov)

7. Potassium, magnesium, and calcium: their role in both the cause and treatment of hypertension - PubMed (nih.gov)

8. FoodData Central (usda.gov)

9. Low Population Selenium Status Is Associated With Increased Prevalence of Thyroid Disease - PubMed (nih.gov)

10. https://pubmed.ncbi.nlm.nih.gov/