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.

So What's the Difference?

When it comes to greens, what's the difference?

Greens offer a variety of tastes to suit any palate!

Mustards have a softer texture and more peppery taste.

Collards allow other flavors to be easily appreciated.

Turnips are a tiny bit bitter in comparison, with more texture.

Try them all in a variety of dishes!

When Greens are in season, be sure to plan ahead, and freeze for enjoyment during the summer months.

• Greens may be prepared ahead of time and frozen for quick, easy meals during the year on those days where there is no time to cook! 
• Greens may also be washed, and torn, then placed in freezer baggies for future use. 
• Because Greens tend to do well in winter (being chemically enhanced naturally by cold weather changes), it's the perfect time to purchase our reasonably-priced, pesticide-free Greens (collards, mustards, turnips) to freeze for use later in the year.
• Greens are delicious in soups, stews, casseroles, with pasta - just about any side dish can be enhanced with nutritious, colorful, greens!

Greens are excellent sources of soluble and insoluble fiber, assisting in LDL cholesterol levels, and protecting against constipation, colon issues, and hemorrhoids.

They are high in folates, Vitamin C, A, K and B complex. The leaves and stems are excellent sources of copper, manganese, zinc, calcium and selenium.

Mercola.com says:

Beet Greens: contain notable amounts of calcium, iron, magnesium and phosphorus. They also contain vitamins A, B-complex and C.

Kale: eases lung congestion and is beneficial to the stomach, liver and immune system. It contains lutein and zeaxanthin, which protect the eyes from macular degeneration; indole-3-carbinol, which may protect against colon cancer; and is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.

Mustard greens are an excellent anticancer vegetable. They may also be beneficial for colds, arthritis or depression. While mustard greens sold in the United States are relatively mild in flavor, some mustard green varieties, especially those in Asia, can be as hot as a jalapeno pepper depending on their mustard oil content.