Broccoli Bok Choy Stir Fry

Stir fry is a very simple and quick cooking technique that is so popular today. There are hundreds of meals that you can prepare easily using just a well seasoned wok or a good pan and a stovetop. Broccoli and bok choy stir fry is one great examples of a healthy stir fry. Tamari sauce, broccoli, and bok choy are the main ingredients in this recipe and that’s why we will focus on them here.

Health benefits of broccoli

Broccoli is one of the most nutrient dense foods and is an excellent source of vitamin E, vitamin A, Vitamin C, riboflavin, thiamin, magnesium, selenium, phosphorus, and calcium. Interestingly, 1 cup of broccoli contains about the same amount of protein as a cup of rice but much fewer calories. In addition, it contains a significant amount of potassium, manganese, dietary fiber, B6, and K. Thanks to the vitamin K and calcium that broccoli contains, it promotes healthy bones and osteoporosis prevention. Broccoli is good for the cardiovascular health of people too- reducing risk of heart attacks. Additionally, the presence of sulforaphane in broccoli gives it strong anti-inflammatory properties. It is one of the healthiest vegetables in the world in terms of your eye health. It is especially effective in prevention of cataracts in older people because of carotenoid lutein, which is concentrated in the retina. Also, several studies have confirmed that broccoli can aid people’s efforts to lose weight and at the same time it maintains the stability of the digestive system.

But where broccoli shines most is cancer prevention, especially breast cancer: it is what, rightly so, my dear friend and colleague Tom Malterre calls the DNA whisperer. The main reason for that is the presence of glucosinolates, especially indole-3-carbinol and sulforaphane, which increase the excretion of the form of estrogen (2-hydrocyestone) linked to breast cancer. They that supports DNA repair and inhibit the growth of cancer-affected cells. Indole-3-carbinol has also been shown beneficial in preliminary studies on prostate cancer. In addition, it increases the ability of the liver to detoxify toxic compounds and decreases the growth of human papillomavirus (a virus linked to cervical cancer).

According to research, you need about 2 pounds of broccoli or a similar vegetable a week. Broccoli sprouts contain 30-50 times more of these beneficial constituents, so it stands to reason that additional broccoli sprouts should land in your fridge soon as well!

What is bok choy?

Bok choy is a vegetable in the cruciferous family that has been used in Asia for thousands of years. Several years ago its popularity has spread all over the world. This overlooked vegetable is full of nutrients and it can be used in many ways including stir-fry cooking. Bok choy is known as a low calory vegetable – just 20 calories per one cup. This vegetable also contains a significant amount of vitamin C, vitamin K, folate, potassium, calcium, iron, manganese and vitamin A making it a strong anti-inflammatory and anti-cancer vegetable.

There are a few different types of bok choy including the white stemmed bok choy, Shanghai bok choy (green stemmed) and baby bok choy.  Visit any Asian supermarket and you will be blown away with the number of choy’s and their many sizes, from 4 to 15 inches!

Seasoning Your Stir Fry with Tamari Sauce

Tamari sauce is an upgrade from the commercial soy sauce. The former contains no wheat but the latter does. Both contain soy and alcohol, which is important to know in case you have sensitivities to either. Picking organic Tamari is important in order to avoid genetically modified soy. Note: Asian restaurants use regular soy sauce, and it is mostly not organic, unless the restaurant is upscale and cares about GMOs. So anytime you eat in an Asian restaurant, expect a commercial soy sauce.

Enjoy this flavorful broccoli bok choy stir fry! Looking for more recipes with functional nutrition benefits? Follow me on Pinterest!


Bok Choy and Broccoli Stir Fry

Yield: Serves 2

Bok Choy and Broccoli Stir Fry

Ingredients

  • 1 tablespoon of coconut oil
  • 1 red bell pepper, julienned (matchsticks)
  • 1 green pepper, julienned
  • 1 bunch of green onions, chopped
  • 1 cup of broccoli florets
  • 1 two inch piece of ginger, grated
  • 1 clove of garlic, minced
  • Pinch of salt and pepper
  • 1 pound of bok choy, shredded
  • 2 tablespoons rice vinegar
  • 1 tablespoon of tamari sauce

Instructions

  1. Heat oil in wok or deep skillet. Stir-fry peppers, green onions, broccoli, ginger, salt and pepper until broccoli softens slightly, 3-4 minutes. Add bok choy, garlic, and rice vinegar, cook 2 minutes. Sprinkle with tamari sauce. Serve immediately.
http://www.kasiakines.com/broccoli-bok-choy-stir-fry-2/


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2 Comments

  1. Posted on March 22, 2017 at 1:28 PM by Irene

    I am wondering why b are you adding coconut sugar ? I also whould like to hear from you and learn your opinion about sugars and honey and coconut sugR ?
    Thanks

  2. Kasia Kines

    Posted on March 22, 2017 at 6:14 PM by Kasia Kines

    I apologize, coconut sugar was not needed in that recipe and was removed. I personally recommend raw honey and natural maple syrup as the best choices.

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