The Low Down on How Good Bok Choy is For You

How are you? Did you miss me? I took a two week break from writing blogs to try and catch up and have plenty of recipes for you in the upcoming weeks. Hope you didn’t miss the recipes too much.

This week I am showcasing Bok Choy as the seasonal vegetable for the month. Right now where I live Bok Choy is in season and the bunches are beautiful. While the protein content of Bok Choy is actually very low it does contain a wonderful amount of other nutrients making it a super healthy vegetable to add to your diet.

It is packed with antioxidants, has sulfur forming compounds which turn into glucosinates which can help when people have cancer. It contains selenium and vitamin C, which is fabulous for building immunity. Bok Choy contains Vitamin K for healthy bones as well as Magnesium, Potassium and Phosphorous. It also contains a good source of Foliate and Iron and can aid in digestion as well as being a great anti inflammatory. I’m adding more of it to my diet that’s for sure.

And above all else what I love about it is that it’s super crunchy even after cooking. This recipe I share with you this week is one you may well want to include in your regular repertoire of cooking. After we ate it we certainly wanted to eat it again the next night. It’s on the menu for this week in our household that’s for sure. Serve this with black rice.

For the low down on black rice

Bok Choy Vegolian

Ingredients

300g mushrooms (I used Oyster mushrooms and tore them up but button mushrooms would also work if sliced)

250g tofu cut into strips

2 tsp corn starch

1 tbsp tamari

2 tsp brown rice vinegar

¼ tsp smoked paprika

1 tbsp oil

1 onion sliced

3 small bunches bok choy roughly chopped

1 head broccoli cut into long pieces

1½ tsp Chinese 5 spice (looks like I need to write a blog on how to make this)

Sprinkling of salt or to taste

¼ cup filtered water

3 extra tbsp tamari

2 tbsp rice malt syrup or agave (if you don’t want to do this then add 2 tbsp date paste. To make date paste soak 1 cup dates for 1 hour in boiling water. Strain from water and blend dates in a blender)

1 tbsp lime juice

½ tsp cracked white pepper

Method

Mix the corn starch with 1 tbsp tamari, smoked paprika and brown rice vinegar until well combined. Add the mushrooms and tofu to this and mix until everything is coated.
In a wok add the oil, onion, pepper and sprinkling of salt and cook for a few minutes then add the Chinese 5 spice and chilli and cook for a further minute or so.
Add the mushrooms, tofu and any remaining sauce they were sitting in and fry until the liquid has absorbed.
Add the broccoli and the bok choy and fry and toss for a few minutes then add the tamari, and up to ¼ cup water. You want liquid but not a soup.
Add in the lime juice and taste test and adjust to your palette.

# If you make this recipe please share on facebook or instagram to #veetsvegancookingschool

Upcoming Facebook Lives

I’m back with another Facebook live

Wednesday 20th May at 11:30am (Sydney time)

Lime Pickle

As limes are coming into abundance I will start you off with making a lime pickle.

What to bring:

Big bag of limes (maybe 15)
Indian spices – whatever you have in your pantry. Some to bring could be turmeric, fenugreek, curry leaves, nigella seeds and mustard seeds.
Salt and chilli powder
5 cloves garlic

Equipment to bring

1 x 1 litre jar

Lime squeezer

Mixing bowl

Spatula

Tea towel

Bowl of warm water

Cooking School News

It is looking like things are changing and there is every chance I will be able to run the June 18th to 20th of June Vegan Foundation Course. I am just checking with the authorities this week to get clarity on this and also making sure that the two people already booked in want to go ahead with it.

If the June Vegan Foundation Course does go ahead I will only take four people for this first one back and there will be a 10% discount. There is one other person interested so I am looking for another keen person who is ready to learn how to cook wonderful vegan food. Please email me if you are interested.

Your Feedback

I would love to know which recipes you have all tried from the blog posts and which are your favourite recipes that I have posted. Very curious about this.

Have a fabulous week everyone.

See you next week

Categories:Mains

Tags:Bok Choy broccoli Chinese 5 spice Onions mushrooms Tofu