July Nutrition Highlight: Bok Choy
By Kristen Latteri
July's nutrition highlight is bok choy.
Last week, I got a bunch of bok choy at a local farm and have been enjoying it so much, I decided to make it this month's nutritional highlight. I love to use bok choy as a quick side dish, in a stir fry, or even soup. Keep reading for my go-to bok choy recipe!
Like other leafy greens, bok choy is packed with nutrients and is particularly high in vitamins C and K. One cup of shredded bok choy contains the following:
Fiber: 1 gram
Calcium: 6% of the Daily Value (DV)
Iron: 3% of the DV
Magnesium: 3% of the DV
Phosphorus: 2% of the DV
Potassium: 4% of the DV
Zinc: 1% of the DV
Manganese: 5% of the DV
Selenium: 1% of the DV
Vitamin C: 35% of the DV
Folate: 12% of the DV
Vitamin A: 17% of the DV
Vitamin K: 27% of the DV
Simple Sauteed Bok Choy
Here’s what I like to do with bok choy for a quick and delicious side dish:
Ingredients
2 heads of bok choy
2 cloves of garlic, minced
1 teaspoon of fresh ginger, minced
Splash of water (~2 tablespoons)
Optional - Soy sauce or tamari to taste
Salt and pepper to taste
Drizzle of neutral oil (I usually use grapeseed or avocado oil)
Step 1: Cut and rinse the bok choy. Do not skip this step as dirt can get stuck under the leaves. If using baby bok choy, cut in half and then rinse. If using a larger variety, you can cut the base and remove the leaves to rinse.
Step 2: Heat oil in a saute pan over medium-high. Add minced garlic and ginger and stir until fragrant, 20-30 seconds.
Step 3: Add bok choy and cook for a couple of minutes, stirring occasionally.
Step 4: Add a splash of water, cover, and let steam for 1-2 more minutes.
Step 5: Add soy sauce or tamari and salt and pepper to taste. Serve and enjoy!
If you liked this blog, you may like:
April Nutrition Highlight: Strawberries
May Nutrition Highlight: Asparagus
Meet the Author
Kristen is a NASM certified personal trainer who also holds a masters degree in social work from Fordham University. She has a strong interest in the interconnectedness between physical health and mental well-being that led her to pursue a career in personal training. Kristen works to promote healthy and happy lifestyles by coaching her clients through safe and fun workouts designed to help them achieve their personal goals.
Growing up as a competitive figure skater and ice hockey player, movement and physical fitness have always played a central role in her life. Kristen is an avid snowboarder and enjoys spending time outdoors hiking and biking with her family.
“I love helping my clients reach their wellness goals by designing fitness programs that can be incorporated into a balanced lifestyle. My goal is to make working out a fun part of your routine!”
If you'd like to train with Kristen, shoot her an email at kristen@pongopower.com!
Ready to relieve your pain and feel stronger?
Get your free fitness assessment!