Kale, Bok Choy and Romaine Salad with Feta

For an extra flavorful and delicious meal try adding raw kale to a salad which does not get soggy even after hours of storage. 

Great for taking to work or on the run in a cooler.

This salad contains:

• Rinsed pesticide-free Kale from Beasley Farm
• Romaine Lettuce
• Baby Bok Choy
• Green Olives
• Sliced Carrots
• Chopped Celery
• Sliced Radish
• Chopped Tomato
• Ringed Sweet Cubanella Peppers

and a home made dressing

The Dressing contains:

Organic Yogurt

Fresh Lemon Juice

Crumbled Feta Cheese

Cracked Black Pepper

Chopped fresh herbs from the garden

Salads are a great way of combining foods you might not consider combining otherwise. Use up what is left in the produce drawer of your frig, and enjoy.

Ming Choy Bok Choy

Ming Choy and Bok Choy are part of the family of super foods known as Cruciferous Vegetables. 

Above photo shows pesticide-free Ming Choy growing in the Beasley Farm fields.

Packed with anti-oxidants, anti-inflammatories, minerals, phyto chemicals and vitamins, these flavorful veggies are versatile and delicious! 


For easy-to-read information, just click Cruciferous Vegetables.

Stir Fried Ming or Bok Choy is a great way of enjoying the entire plant, stalk and leaf.

Prepare your Choy by cleaning, rinsing, and draining. Roll leaves for easier chopping. Let stand for a few moments to allow the phytochemicals to activate. Then stir-fry to suit your family's taste.

Bok Choy Medley

3 big bunches of Pesticide-Free Bok Choy

3-5 Yellow Squash

1 bag frozen Beasley Southern Field Peas

Vegetable or Chicken Stock (about 4 cups)

Seasoning as desired

Begin cooking Field Peas by boiling, until nearly done.

Prepare Bok Choy (chopping into bit size pieces, and then cleaning).

Place into large pot with stock, seasoning and peas, bring to boil and simmer. Add sliced yellow squash to simmer for the last 5-10 minutes.

Serve hot.

Bok Choy - Nutrition

Bok choy is also called Chinese mustard cabbage.  It has a mild flavor, and can be eaten raw in salads (like any cabbage), stir-fried, or added to soups. It is extremely low in calories (13 for 3 1/2 ounces)

Cabbage-Family Vegetables May Reduce Cancer Risk

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

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. 

By Rhonda Parkinson, About.com

Photos: Donna Ellis for Beasley Farm

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.

"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, About.com

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.

Ingredients:

    * 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

Preparation:

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.