Sunday, July 28, 2013

Stir Fried - Baby Bok Choy

Cabbage-Family Vegetables May Reduce Cancer Risk

Including Chinese stir-fries in your family's diet could help reduce their risk for cancer.

(to the left is my friend Joann who grows vegetables on her farm)

"Vegetables in the cabbage family like Chinese bok choy contain protective phytochemicals called glucosinolates that help the body eliminate carcinogens," said Dr. Janice Stuff, an assistant professor at Baylor College of Medicine and a CNRC nutrition scientist.

According to Stuff, the traditional Asian diet is rich in cabbage-family vegetables, also called cruciferous vegetables, and contains nearly three times the level of protective glucosinolates as the typical American diet.

Did you know? Chopping cruciferous vegetables like broccoli increases the activity of protective glucosinolates, while prolonged cooking decreases glucosinolate levels. Stir-frying and light steaming have little effect on the compound's concentrations.

"Research suggests that consuming just two servings a day of cruciferous vegetables could cut the risk for certain types of cancer, including prostate and esophageal cancers, by nearly 50 percent," she said. Other cruciferous vegetables include broccoli and broccoli sprouts, Brussels sprouts, horseradish, mustard greens, collard greens, cauliflower, cabbage, horseradish, kohlrabi, rutabaga, watercress, and Japanese wasabi. 

Information By Rhonda Parkinson,

Our Recipe:
Baby Bok Choy and regular Bok Choy contain the same nutrients and delicious flavors. Baby Bok Choy is often more tender. Try stir-fried Bok Choy solo in a side dish, or combined with other stir-fried veggies in a medley.

    * several bunches pesticide-free Beasley baby bok choy (basically, 1 bunch per person)
    * 2 tablespoons soy sauce
    * 1/4 teaspoon salt, or to taste
    * 1/4 cup water, vegetable broth or chicken broth
    * OPTIONAL: A few drops sesame oil
    * 1 1/2 tablespoons olive oil for stir-frying
Wash the baby bok choy and drain. Slice bok choy, cutting leaves into bite sized pieces.
Heat pan and add oil. When oil is ready, add the bok choy. Stir in other ingredients except liquid, and stir-fry on high heat for 1 minute.

Add the liquid, cover the wok and simmer for about 2 minutes. 
Optional: Stir in the sesame oil and serve. 
Note: try adding chicken strips, scallions, red onions, squash, or broccoli.

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