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By Melissa Becker at Baywater Farms Market
If you're always interested in eating more healthy vegetables, and want to try some of the unique varieties but don't know how to prepare them... here's a great, simple recipe for you. Baywater Farms grows so many wonderful veggies right here on their farm in Hebron, Md. Be sure to visit their new Market location to see an array of farm-fresh produce that includes rainbow carrots, swiss chard, winter squash, lettuces, herbs and more. See more info on the health benefits of this cruciferous cabbage below the recipe.
Seared Bok Choy
4 Fresh Baby Bok Choy
1 Tbsp. Extra Virgin Olive Oil
1 Tsp. Red Pepper Flakes
1 Tbsp. Lime/Lemon Juice
1 Tbsp. Soy Sauce
½ Tsp. Crushed Black Pepper Powder
½ Tsp. Garlic Powder
Wisk everything other than bok choy in a bowl.
Cut bok choy into two halves lengthwise.
Wash and dry bok choy.
Marinate for 10 min.
Heat cast iron pan on high.
When it's super hot, place bok choy on the pan, inside down first .
Sear bok choy for 2 min. on each side.
Serve immediately and enjoy!
Along with being crunchy and delicious, bok choy is full of fiber, vitamins, minerals, and other nutrients that make it a beneficial addition to your diet. Like other dark, leafy greens, it’s full of antioxidants and other compounds that help to promote better health.
Studies show that cruciferous vegetables such as bok choy help to reduce your risk of developing cancer. It’s full of cancer-fighting compounds such as vitamins C and E, beta-carotene, folate, and selenium. Vitamin C, vitamin E, and beta-carotene are powerful antioxidants that can help to prevent cell damage from free radicals, which may help to lower your cancer risk. Selenium may help to slow the growth rate of tumors. Bok choy is also full of fiber, which keeps your digestive system healthy and may help to prevent colon cancer.
Like other dark, leafy greens, bok choy is an excellent source of the flavonoid quercetin. Quercetin can help to reduce inflammation in the body, which may help to reduce your risk of developing a variety of chronic health issues such as heart disease, diabetes, and cancer.
Bok choy may help to lower your risk of developing heart disease in a few ways. For one, it contains folate and vitamin B6. These nutrients help to remove homocysteine from your blood. Too much homocysteine can damage your blood vessels, increasing your risk of heart problems. Studies show that diets high in leafy green vegetables, including cruciferous vegetables, have an overall lower risk of developing heart disease.
https://www.webmd.com/diet/health-benefits-bok-choy#1
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