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The best recipe for Joy Choy Stir Fry
Until yesterday I didn’t know there was more than one kind of bok choy. To my amazement there are at least 20 varieties! Bok choy, is a member of the cabbage family and is a staple food in China. It has crunchy stems and soft leaves similar to kale. Like rhubarb, it is another great plant source of calcium. One cup contains 15% of your daily allowance.
Yesterday at the Farmers’ Market I purchased two beautiful bunches of bok choy, I was told they were a variety called “joy choy.” I never heard of it before but I thought I would give it a try!
Joy Choy Stir Fry
The best recipe for Joy Choy Stir Fry
Servings 4
Calories 202kcal
Cost $
Ingredients
- 2 tablespoons coconut oil
- ½ red onion thinly sliced
- 4 cloves garlic thinly sliced
- 2 bunches bok choy cut into 1 inch pieces
- 1.5 tablespoons bragg’s amino acids coconut amino acids or soy sauce
- ¼ teaspoon crushed red pepper flakes
- ¼ cup toasted pine nuts
- 1 tablespoon sesame seeds I used black sesame seeds
Instructions
- Heat coconut oil in a wok or large frying pan over medium heat.
- Add onions and garlic and stir-fry for 5 minutes.
- Add bok choy, amino acids or soy sauce and red pepper flakes, stir-fry for an additional 5 minutes or until greens are wilted.
- Top with toasted pine nuts, sesame seeds and serve warm over brown rice or quinoa for a complete meal!
- Don’t have coconut oil? Substitute with olive oil. I just like using coconut oil because it remains stable at high heat reducing oxidation.
Notes
Need a reason to add more vegetables into your diet??? Read this AWESOME article on new research that shows a compound in plants called apigenin could stop breast cancer cells from becoming resistant to cell death. It’s difficult to pinpoint one compound to increase in the diet because nutrients, vitamins and antioxidants work symbiotically in the body. That’s why it’s SO important to eat a plant based diet 🙂 www.beginwithinnutrition.com
Nutrition
Calories: 202kcal | Carbohydrates: 13g | Protein: 8g | Fat: 16g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 278mg | Potassium: 1161mg | Fiber: 5g | Sugar: 6g | Vitamin A: 18808IU | Vitamin C: 191mg | Calcium: 457mg | Iron: 4mg
As a registered dietitian and a devoted mother, my passion lies in promoting health and wellness. With a Master's degree in Human Nutrition, I advocate for a realistic, balanced approach centered around whole foods and plant-based eating, aiming to empower individuals with small, impactful changes for long-lasting well-being instead of restrictive diets.
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