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!)
Collards have a reputation for needing to be cooked for hours and end up smelling up the house. This couldn’t be further from the truth. They can be enjoyed raw, steamed or lightly cooked. Or, long-cooked, such as with ham hocks.
Collards are one of the oldest vegetables found in the same cruciferous vegetable family as some of the other vegetables I’ve written about in this blog: Turnip, rutabaga, kohlrabi and Brussels sprouts. As well as broccoli and cabbage, among others. Collards are sometimes called “tree cabbage” and “non-heading cabbage.” (1)
While collards are hearty enough to grow during the winter, they usually are available year-round. They are a versatile option for recipes, as you can find below.
What do collards taste like?
Collard leaves can range from a lighter shade of green to a deep shade. The leaves are flat with a thick rib through the center. Many folk will cut out the ribs and throw them away, but the ribs have good flavor and nutrition. See below for preparation tips.
Some say their flavor is bitter, others say they are more alkaline. Some say you must cook them for ages. Others know you do not need to. Now is the time to find some fresh, tender leaves! Avoid the brittle leaves.
As with Brussels sprouts, when cooked too long, the sulfur in collards can smell up the kitchen. That smell is a compound that fights cancer. See the section called “How nutritious are collards?” for more details.
How do you prepare collards?
To enjoy them cooked or raw, it’s common practice to cut the ribs out from the leaves first. This is because the ribs and the leaves are different textures and thicknesses. Depending on the dish, finely chop the ribs to use within the dish or save for another dish. One of my favorite ways to use the ribs is to sauté them with chopped peppers and onions. I call it “confetti greens.”
Once the ribs are removed, collard leaves are often rolled up and chopped very finely, before sautéing or slow cooking. Leaves can also be used as an alternative to a tortilla wrap. Some steam them before using to aid in rolling; others use the fresh leaves raw. I recommend using the steaming method if the leaves are a bit older.
Note: Some folks find cruciferous vegetables a little bitter. If you raise the pH of the dish by adding some vinegar or citrus juice (lemon or lime), this can help tone down the bitterness.
How nutritious are collards?
Collards are low in calories and are an excellent source of vitamins A, C and K. They are also a good source of fiber (2). Studies show that cruciferous vegetables play a key role in the following: cancer-fighting, detoxification, anti-inflammatory, and heart health, among other benefits. Click here to read more about their “super food” capabilities.
Leave a comment below and let me know how you enjoy this delicious vegetable!
Adapted from The Cancer Lifeline Cookbook
Note: Freezes well; add other colors, such as chopped red peppers, for variety of texture, color and flavor.
Adapted from: Cancer Lifeline Cookbook. By Kimberly Mathai, MS, RD with Ginny Smith. Sasquatch Books; 2nd edition (May 11, 2004), page 154.
Click here for more recipe ideas!
~ Nancy Miller, MS, RDN
I’d like to introduce you to one of my family’s favorite vegetables. It’s called kohlrabi (“coal-rah-bee”). You may have seen this vegetable at your local grocery store, looking like a misshapen UFO. You have likely overlooked it, not knowing what it was or what to do with it.
Kohlrabi is a cruciferous vegetable, just like broccoli, cabbage, kale and Brussels sprouts. Like these other vegetables, it grows above ground where part of the stem of the plant swells into a ball close to the soil. Leaves sprout from this ball. Kohlrabi comes in three different colors: white, light green, and purple. The inner flesh is white in all varieties.
What does a kohlrabi taste like?
Smaller kohlrabi globes are sweet and juicy like apples. The larger ones are more fibrous and must be peeled before you can enjoy them. While a kohlrabi globe can be stored in the refrigerator for 2-3 weeks (in a container), you need to use the greens and stems (yes, they are edible) as soon as possible. Note: not all kohlrabi is sold with their greens.
How do you eat kohlrabi?
How nutritious is kohlrabi?
Kohlrabi is a nutrient-packed vegetable that has only 48 calories in one cup (sliced and cooked). It is low in sodium and is a good source of dietary fiber, vitamin B6, potassium, copper, manganese, and is an excellent source of vitamin C (1). Studies show that cruciferous vegetables play a key role in cancer-fighting (2), among other health claims.
Even though kohlrabi can usually be found year-round, you might not find it in your local grocery store. Request it in the produce section of your grocery store to see if they will order it for you. You can often find it in a natural food market or at an Asian grocery store. It is also more likely to be found in the winter and spring. It is very easy to grow and can be grown even during the winter months in the Pacific NW.
I encourage you to try this delicious vegetable - it may become a new family favorite!
Shredded Kohlrabi with Greens and Peppers
Note: If the kohlrabi does not have greens, buy about five ounces of greens (spinach, kale, Swiss chard, etc.) This dish freezes well.
Nutrition per serving (1/6th of recipe - no salt added): 74 Calories; 5g Fat; 2g Protein; 7g Carbohydrates; 3g Fiber; 32mg Sodium
~Guest Post by Bastyr University Masters of Nutrition Student Nancy Miller
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!