Pak Choy
The Superfood You Need to Try
Pak choy, also known as bok choy or Chinese cabbage, is a leafy green vegetable that belongs to the brassica family. It has a mild and slightly sweet flavor, and a crunchy texture that makes it perfect for salads, stir-fries, soups, and more. But did you know that pak choy is also a nutritional powerhouse that can boost your health and wellness? Here are some of the amazing benefits of pak choy and how you can incorporate it into your diet.
Pak Choy is Rich in Vitamins and Minerals
Pak choy is loaded with vitamins and minerals that are essential for your body’s functions and immunity. One cup of raw pak choy provides:
63% of the daily value (DV) of vitamin A, which supports your vision, skin, and mucous membranes.
52% of the DV of vitamin C, which acts as an antioxidant and helps your body fight infections and inflammation.
35% of the DV of vitamin K, which is important for your blood clotting and bone health.
12% of the DV of folate, which is involved in DNA synthesis and cell division.
10% of the DV of calcium, which is necessary for your bones, teeth, muscles, and nerves.
Pak choy also contains other vitamins and minerals, such as vitamin B6, iron, magnesium, potassium, and manganese, in smaller but still significant amounts. These nutrients work together to regulate your metabolism, energy production, nerve function, and more.
Pak Choy is Low in Calories and High in Fiber
Pak choy is a great choice for weight management, as it is very low in calories but high in fiber. One cup of raw pak choy has only 9 calories, but 1 gram of fiber. Fiber helps you feel full and satisfied, and also aids your digestion and bowel movements. Fiber can also lower your cholesterol and blood sugar levels, and reduce your risk of heart disease and diabetes.
Pak Choy is a Source of Glucosinolates
Pak choy, like other cruciferous vegetables, contains glucosinolates, which are sulfur-containing compounds that give them their distinctive smell and taste. Glucosinolates are converted into other compounds, such as indoles and isothiocyanates, when you chop, chew, or cook pak choy. These compounds have been shown to have anti-cancer effects, as they can modulate the activity of enzymes, hormones, and genes that are involved in cancer development and progression. Some studies have found that eating more cruciferous vegetables, such as pak choy, can lower the risk of colorectal, lung, breast, prostate, and stomach cancers.
How to Enjoy Pak Choy
Pak choy is a versatile vegetable that can be eaten raw or cooked, and added to various dishes. Here are some examples of how you can enjoy pak choy:
Make a simple and refreshing salad by tossing chopped pak choy with sliced carrots, cucumbers, and scallions, and dressing it with a mixture of rice vinegar, soy sauce, sesame oil, and honey.
Stir-fry pak choy with garlic, ginger, and red pepper flakes, and serve it with rice, noodles, or your favorite protein.
Add pak choy to your soups, stews, or broths, and let it simmer until tender. You can also use pak choy as a base for a vegetable stock, along with onion, celery, and herbs.
Roast pak choy in the oven with olive oil, salt, and pepper, and sprinkle some lemon juice and parmesan cheese on top.
Make kimchi from pak choy, which is a traditional Korean fermented dish that is spicy, sour, and savory. Kimchi has many health benefits, such as improving your gut microbiome, enhancing your immune system, and lowering your blood pressure.
To make kimchi from pak choy, you will need:
2 pounds of pak choy, cut into bite-sized pieces
1/4 cup of salt
4 cloves of garlic, minced
2 teaspoons of grated ginger
2 tablespoons of fish sauce
2 tablespoons of gochugaru (Korean red pepper flakes)
1 tablespoon of sugar
4 scallions, chopped
The steps are:
Rinse the pak choy and drain well. Sprinkle the salt over the pak choy and toss to coat. Let it sit for about an hour, turning occasionally, until the pak choy is wilted and soft.
Rinse the pak choy again and squeeze out the excess water. Transfer to a large bowl.
In a small bowl, whisk together the garlic, ginger, fish sauce, gochugaru, and sugar. Pour the mixture over the pak choy and toss to combine. Add the scallions and mix well.
Pack the pak choy mixture into a clean glass jar, leaving some space at the top. Press down firmly to remove any air bubbles. Seal the jar tightly and let it ferment at room temperature for 1 to 2 days, depending on your preference. You can check the kimchi daily and taste it to see if it is ready. It should be tangy, spicy, and crunchy.
Once the kimchi is fermented, store it in the refrigerator and enjoy it within a few weeks. You can eat it as a side dish, or add it to your sandwiches, salads, rice bowls, or soups.
Pak choy is more than just a vegetable. It is a superfood that can nourish your body and mind with its vitamins, minerals, fiber, and glucosinolates. Pak choy can also add variety and flavor to your meals, as it can be eaten raw or cooked, and paired with different ingredients and cuisines.
Pak choy is a gift from nature that you should not miss. It can help you achieve your wellness goals and satisfy your taste buds. Try some of the recipes in this article and explore the wonders of pak choy. You will be amazed by how much it can do for you. Happy eating!
- By Betsey Sorrell
