10 Minute Garlic Bok Choy Recipe

Bok choy is among the top three nutritious plants in terms of nutrient density. A single 100-gram serving, bok choy contains only 13 calories, yet it supplies huge amounts of vitamin C, A, K, and B6, as well as various other minerals and essential nutrients that can seriously affect human health.

The other nutrients include:

Vitamins: Folate, choline, beta carotene, and vitamin E
Minerals: Calcium, iron, potassium, magnesium, phosphorus and sodium, zinc, copper, manganese, and selenium
Amino acids: Glutamic acid, aspartic acids, alanine, arginine, valine, lysine, leucine, and isoleucine

This dense vegetable has earned its place in the diet of many health-conscious people and is often used as a replacement for spinach, collard greens, and other cruciferous vegetables.

Improves Bone Strength

One of the most obvious benefits of bok choy is the impact that it can have on our bone structure and mineral density. The combination of critical minerals, such as iron, zinc, magnesium, and calcium found in bok choy can help to prevent osteoporosis and keep your bones stable and strong well into your advanced years. High levels of vitamin K found in bok choy, are associated with lower risks of bone fractures as you get older.

Boosts Circulation

Iron plays a key role in the production of red blood cells. For those who may not get enough iron in their diet, adding bok choy may help solve that problem very quickly. Adequate iron means proper circulation and oxygenation of key organ systems and extremities of the body.

Helps to Heal Faster

Vitamin K is a very important part of any diet and is closely related to many areas of health, including bone strength and heart health, but in particular, it is known as a blood-clotting agent.

Prevents Chronic Disease

Bok choy is like many other cabbages and cruciferous vegetables in that it possesses sulfur-based compounds that are may help lower the risk of developing chronic diseases. These compounds act as antioxidants and eliminate free radicals before they have a chance to cause healthy cells to mutate or induce oxidative stress in tissues and organ systems.

Eye Care

One of the major vitamin components of bok choy is vitamin A, which is composed of various carotenoids, including beta-carotene and alpha-carotene. Furthermore, vitamin A is closely associated with eye health and the prevention of macular degeneration and oxidative stress in the retina.

Improves Cardiovascular Health

Some of the components found in bok choy, particularly folic acid and vitamin B-6, are linked to

improving the strength of the heart. More specifically, these substances can reduce the level of homocysteine in the blood, which is a strong indicator of heart disease and other cardiovascular issues.

Boosts Immune System

Vitamin C not only helps stimulate the production of white blood cells, but it also acts as an antioxidant, preventing oxidative stress and chronic disease throughout the body. Vitamin C is also an important part of collagen, which is needed for healing and recovery, as well as in every cell of the body!

Skin Care

When it comes to bok choy, there is plenty of vitamin C to go around (33% of the daily recommended amount in a single serving) and it can definitely aid in the rejuvenation of the skin. Vitamin C helps in the production of collagen, and therefore help improve the health and appearance of the skin. Every skin cell requires collagen to be formed, further accentuating how important ascorbic acid is in our diet.

Lowers Blood Pressure

In a single cup of bok choy, there is roughly 20% of your daily recommended amount of potassium. This is very important for heart health, as potassium works as a vasodilator to relieve tension on blood vessels and thus lower strain on the cardiovascular system. Potassium is also a critical aspect of bone health, and water balance throughout the body.

**10 Minute Garlic Bok Choy Recipe**

This recipe is shared from The Forked Spoon.

Crisp & fresh, bursting with loads of unexpected flavor, this Garlic Bok Choy Recipe is guaranteed to be your new favorite side dish.

Prep Time 2 mins

Cook Time 8 mins

Total Time 10 mins

Servings 6 as a side

Calories 54 kcal

INGREDIENTS

tbsp avocado oil (or sesame)
5 cloves garlic (minced)
2 large shallots (minced)
2 pounds baby bok choy (halved or quartered)
2 tbsp coconut aminos
1 tsp sesame oil
1 tsp crushed red pepper (optional)
1 tsp sesame seeds (optional)

INSTRUCTIONS

Add the oil to a large wok or skillet over medium-high heat. Swirl to coat the entire surface of the pan.
Add the garlic and shallots, stirring continuously for 1-2 minutes, or until fragrant.
Add the bok choy, coconut aminos, and sesame oil. Toss to coat and cover.
Cook for 1-2 minutes, uncover and toss, and then cover and continue to cook until bok choy is cooked to desired doneness (approximately 3-5 minutes more).
Sprinkle with crushed red pepper and sesame seeds.

Serve immediately. Enjoy!

NOTES

You may use bok choy or baby bok choy for this recipe. If you use bok choy, I recommend chopping into smaller pieces to expedite cooking time.

NUTRITIONAL INFORMATION

(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)