What does bok choy taste like?
How do you prepare bok choy?
How nutritious is bok choy?
Bok choy is a nutrient-packed vegetable that has a glycemic load of only 1 (how much carbohydrate is in the food) and only 20 calories in one cup (sliced and cooked). It is low in sodium and is a moderate source of dietary fiber. It is a good source of iron, vitamin B6, folate, calcium, potassium, and manganese. It is an excellent source of vitamins C, K and A (3). Bok choy is also rich in antioxidants and sulfur-containing compounds, which are known to play a role in cancer prevention, among other benefits (1).
When eaten raw or lightly-cooked, it is higher in vitamin C and vitamin K than when eaten cooked.
The recipe below is a simple vegetable dish that is colorful and fresh for the summer.
Colorful Bok Choy Vegetable Mix
Inspired by a vegetable mix found in the produce section at Whole Foods
~ Nancy Miller, MS, RDN
2. https://www.wholefoodsmarket.com/blog/whole-story/enjoy-bok-choy (you can find many recipe options here, too!)
When I was thinking about which vegetable to highlight, as we are leaving the winter season, I thought of the sorely-misunderstood and poorly cooked Brussels sprouts. They are one of my family’s absolute favorite foods – I’m on the third batch in as many weeks - but most folks treat them badly and I wouldn’t like them cooked that way, either!
Brussels sprouts are in the same cruciferous vegetable family as some of the other vegetables I’ve written about: turnip, rutabaga, & kohlrabi. As well as other, more commonly-eaten vegetables such as broccoli and cabbage. While a Brussels sprout bud has the many layers like cabbage does, Brussels sprouts buds grow on a stalk and cabbage is a large head that has its own root.
You will usually find Brussels sprouts year-round in the grocery store, but they are most abundant in the winter months - think of those large, fresh stalks you can find during the holidays. Those stalks are cheaper, due to less labor to harvest, and they stay fresher longer. Brussels sprouts, in their present form, were cultivated in Belgium, which is where their name originated from. Brussels is the capital of Belgium, so remember the capital “B” and the “s” in the name when you talk about these delicious vegetables!
What do Brussels sprouts taste like?
How do you cook Brussels sprouts?
Most folks boil them, sliced in half or whole. Because the buds are round (or half-rounds), some sections are over-cooked and other parts are raw. Consider trying a different cooking method next time you prepare Brussels sprouts!
If you do boil or steam your Brussels sprouts, it is vital that you cook them until just bright green. They will continue to cook from residual heat. It’s also important that you slice them the same size so they will cook at the same rate.
You can also roast them to bring out their sweet, nutty flavor. Coat them with oil, salt, and pepper first. Click here for more detailed preparation options.
How nutritious are Brussels sprouts?
Brussels sprouts are low in calories and are an excellent source of vitamin C and vitamin K. They are also a good source of fiber, potassium, vitamin A, folate, manganese and vitamin B6 (1). Studies show that cruciferous vegetables play a key role in cancer-fighting (eaten raw; 2), among other health claims. Click here to read more about their “super food” capabilities.
Below is my family’s favorite recipe. For many years, we ate the Brussels sprouts thinly sliced, by hand or by food processor. Recently, I accidentally chose the wrong slicing disc for the food processor and ended up shredding them like cheese! We are totally in love with this new texture and how quickly they cook. Note: Amounts don’t need to be exact, so use these amounts as a loose guideline. I hope you will give Brussels sprouts another chance.
Shredded Brussels Sprouts with Bacon and Cranberries
*Trader Joe’s has an affordable bacon option of “ends and pieces.” Use as much or as little or none of this as you’d like.
This is an original recipe. Click here for a similar recipe, with different cooking methods and slightly different ingredients.
Click here for another delicious-looking recipe. I’m anxious to try it! Leave a comment below if you try it to let me know what you think!
~Nancy Miller, MS, RDN
The past few months I’ve been writing about various cruciferous vegetables, such as kohlrabi and rutabaga. The next logical vegetable to write about is turnips. I have always avoided them, saying to myself that I didn’t like them. When, in reality, I had never had a turnip. Have you? How often do we dismiss vegetables because of their reputation or because of their unfamiliarity, saying we don’t like them, when we have never actually eaten them?
Turnips, like rutabagas, are root vegetables in the cruciferous vegetable category (Brassica rapa genus). Turnips in the U.S. have purple “shoulders” and a white “body” (rutabagas are creamy colored and have a different color of purple “shoulders”). In other parts of the world, turnips and rutabagas are considered similar (rutabagas are also called yellow turnips or wax turnips).
Similar to other root vegetables (like beets and rutabagas), they have a skin that needs peeling to remove a possible wax coating. And, like most root vegetables, their peek season is from late fall through the end of winter.
What does a turnip taste like?
Similar to other cruciferous vegetables, most turnips have a substance that makes them taste bitter when raw, but mellows when cooked (like Brussels sprouts). Some say that turnips taste like a cross between cabbage and a radish; others say they taste more like a cross between a carrot and a potato. When cooked, they have a smooth texture. Give them a try and leave a comment below to let us know what you think!
As a side note, turnip greens are related to mustard greens, so they have a similar flavor. Wikipedia states that rapini (broccoli rabe), bok choy, and Chinese cabbage are all varieties of turnip developed specifically for their leaves instead of the root underneath.
How do you eat a turnip?
How nutritious are turnips?
Turnip roots are high in vitamin C and are a good source of dietary fiber, folate, copper, potassium, manganese, and vitamin B6.
Turnip greens are an excellent source of folate and vitamins A, K and C and are a good source of calcium, Vitamin E, vitamin B6, fiber, potassium, and manganese.
There are many different turnip varieties available to grow in your own garden, including heirloom varieties. These come in all shapes, sizes, colors and flavors. Let us know in the comment box below if you have ever tried any non-supermarket varieties!
I hope you enjoy the recipe below as much as my family has. In the recipe, I used a mix of cauliflower and turnip as an introduction to this powerhouse of a vegetable. I look forward to cooking with it more in the future.
White Bean and Bacon with Greens and Turnips
Recipe adapted from Naturally Ella
What’s great about this recipe is that the amounts don’t have to be exact. And you can use canned beans and tomatoes for a quick weeknight dinner.
~Nancy Miller, MS, RDN
A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!