Baby Bok Choy

Walking through the farmers market this past week, the baby bok choy at Mt. Olive Organic Farm caught my eye. This crisp, super tender vegetable is so delicious steamed, added to a stir-fry, or even eaten raw. This cruciferous vegetable, which is native to China, has been eaten for more than 1,500 years and has been cultivated in America for the past 100 years. This cabbage is full of fiber, vitamins, minerals and other nutrients. The addition of cruciferous vegetables in our diet has been shown to prevent certain types of cancer. With vitamins C, E, beta-carotene, folate, and selenium, the body is able to prevent cell damage from free radicals. Selenium also helps slow the rate of tumor growth. Bok choy, like other dark leafy greens, contains quercetin, which is a flavonoid known for reducing inflammation in our body and lowering our risk for developing certain chronic health issues such as heart disease, diabetes, and cancer. The high levels of calcium, phosphorus, iron, magnesium, and vitamin K are all essential for our bone health. Bok Choy contains vitamin C, an antioxidant known for fighting free radicals and helps our body produce collagen, which fights signs of aging. Let’s take our bok choy into the kitchen! 

Steamed Baby Bok Choy with Black Garlic and Sesame Oil and Chili Crisp 

Yield: 4 Servings

1 tablespoon tamari 
1 tablespoon water 
½ tablespoon rice vinegar 
1 teaspoon mirin 
¼ teaspoon toasted sesame oil 
1 garlic clove, minced
6 black garlic cloves, sliced 
2 teaspoons avocado oil 
1 pound baby bok choy, halved and quartered 
1 tablespoon chili crisp 

Directions: 

1. In a small bowl, stir together the tamari, water, rice vinegar, mirin, sesame oil, garlic, and black garlic. 

2. Heat the avocado oil in a large skillet over medium-high heat. Add half the bok choy, cut side down, and sear until browned on each side, 1 to 2 minutes per side. Remove, add more oil to the pan, if necessary, and add the remaining bok choy and repeat.

3. Add all of the bok choy back to the pan along with the sauce. Toss, then cover and cook 1 to 2 more minutes, or until the bok choy is tender.

4. Transfer to a platter, and sprinkle with the chili crisp.