Bok choy. The title itself suggests that we will be talking about something related to China. And this “something” is Chinese cabbage. But not the one we call, but the Chinese call petsai, and the other is leafy.
What is bok choy
Bok choy (or pak choy) is one of the most popular vegetables in China, Vietnam, the Philippines and other countries in the East Asian regions. Not long ago, the Western world also paid attention to this inconspicuous appearance, but very healthy vegetable. The first people to grow bok choy were people from China and some other regions of Asia. And this happened, as researchers believe, more than one and a half thousand years ago.
Bok choy is a leafy vegetable from the cruciferous family. Green spoon-shaped leaves with slightly flattened stems are collected in a rosette with a diameter of 30 cm and fit tightly to each other. Outside of China, as a rule, two varieties of this vegetable are common: with light green petioles and leaves, and a variety with dark green leaves and white petioles.
IN different regions this cabbage is called different names, including pak choy, bok choy, mustard or celery cabbage, white mustard celery, Chinese chard. And in translation from Chinese the name “pak choy” means “horse ear”, and I must say there is a reason for it - the external similarities are obvious. And although in the official classification of plants this crop is classified as a variety of cabbage, but in Lately researchers who carefully studied the characteristics of this culture came to the conclusion that bok choy is not cabbage at all. Experts say that in fact, from a botanical point of view, this is a variety. Perhaps over time, biologists will revise the official classification and classify “horse ear” as a turnip, but for now we continue to call this crop cabbage.
Chemical composition and nutritional value
The benefits of Chinese kale are determined primarily chemical composition product. And this vegetable is rich in many vitamins and minerals. In particular, it is an excellent source of vitamins A, C, and K, and contains surprisingly large reserves of calcium, phosphorus, potassium, iron and sodium. I wonder what's in this leaf vegetable contains almost as much vitamin A as in, and in terms of vitamin C concentration, bok choy surpasses all other salad crops. In addition, bok choy is rich in fiber and essential amino acids.
| 13 kcal | |
| 1.5 g | |
| 2.2 g | |
| 0.2 g | |
| 95.3 g | |
| 1 g | |
| 0.8 g | |
| 2681 mg | |
| 0.04 mg | |
| 0.07 mg | |
| 0.75 mg | |
| 6.4 mg | |
| 0.09 mg | |
| 0.19 mg | |
| 45 mg | |
| 0.09 mg | |
| 45.5 mcg | |
| 65 mg | |
| 252 mg | |
| 19 mg | |
| 105 mg | |
| 37 mg | |
| 0.16 mg | |
| 0.8 mg | |
| 0.19 mg | |
| 0.02 µg | |
| 0.5 mcg |
Beneficial features
In the East about healing properties kale has been known for several centuries. Modern research indicate that bok choy may be beneficial for the immune system, promoting proper metabolism and supporting the body's health at the cellular level. This vegetable is known to be good for the heart and eyes, removes toxins from the body and contains more than 70 antioxidant substances.
Do you think vitamin C is only found in sour fruits? Bok choy also contains a lot of ascorbic acid, which makes it beneficial features vegetables expand significantly. It is common knowledge that vitamin C is essential for maintaining the immune system. But besides this, ascorbic acid is an indispensable participant in the process of collagen formation, which is necessary to maintain skin elasticity and elasticity of blood vessels. Bok choy is also beneficial for the circulatory system because it prevents excessive platelet formation and also increases hemoglobin.
Pak choy is a low-calorie, high-fiber food. Thanks to this, it is useful for people who want to lose excess weight. In addition, dietary fiber makes cabbage beneficial for the intestines. It helps remove toxins from the body and also helps reduce blood pressure.
How to grow
Pak choy is still exotic for our regions. But its popularity is growing rapidly.
Since climatic conditions allow us to grow this vegetable in our gardens, many summer residents have begun to “populate” their gardens with this useful crop. And very successfully. Bok choy is a frost-resistant, early-ripening vegetable (no more than 30 days pass from the day of sowing to harvest). In latitudes with warm climates, you can harvest 5 harvests of kale in a year.
The most suitable cabbage varieties for growing in our climatic conditions are “Prima”, “Lastochka”, “Gipro” and “Four Seasons”. These varieties are resistant to pests, easy to care for, and have excellent taste characteristics and give good harvests. But for a rich harvest, you should not plant bok choy in a bed where other varieties of cabbage previously grew. By the way, the maximum yield should be expected from seeds planted in June.
It is also interesting that bok choy in the garden pleases not only gardeners and cooks, but also landscape designers. They use Chinese cabbage leaf for their flower beds. One of the most winning combinations– bok choy and marigolds. And by the way, such a neighborhood will protect the cabbage from pests.
Chinese kale is rapidly conquering the Western world. Once you try this amazing salad vegetable, it is difficult to refuse it in the future. Bok choy is a case where nature has combined an incredible amount of beneficial properties in one plant. All a person has to do is learn how to properly prepare these greens and take advantage of their benefits.
Pak choy or Chinese cabbage (Brassica chinensis) is one of the oldest vegetable crops China, which today enjoys enormous popularity in Asian countries and is increasingly gaining fans in European countries. A close relative of Chinese cabbage, it differs from it in appearance, both in biology and economic qualities. Gardeners often confuse these plants, although they are completely different cabbage.
An early-ripening variety of kale that does not form a head. Its leaves are collected in a rosette with a diameter of 20-40 cm, the petioles are thick, strongly convex at the bottom, very tightly pressed to each other and often occupy 2/3 of the plant’s mass. The taste is reminiscent of spinach. Fresh leaves are used to prepare salads, soups, and stews.
Main difference Chinese cabbage from Beijing - coarser and hairless leaves.
One has dark green leaves and bright white petioles. The other has both leaves and petioles light green.
Pak choy, some call it salad, but it's actually a type of cabbage that... different nations has different names, celery, mustard, etc.
This cabbage is much juicier than Chinese cabbage, and also has a more piquant taste and spiciness. The leaves are dark green, round, and grow on white petioles.
Pak choy is a member of the mustard family, so it has a distinctive pungent, somewhat spicy aroma.
In Korea, the smaller the pak choy, the better it is, because... small heads of pak choy are more tender.
Chinese cabbage Pak Choi has crispy petioles and leaves that are crushed like spinach.
Pak choy is usually stir-fried with meat, tofu, or other vegetables, but can also be steamed or fried as a side dish on its own.
Chinese cabbage is a valuable dietary vegetable. Indicated for people with diseases of the cardiovascular system and gastrointestinal tract.
Pak choy juice is bactericidal and contains biologically active vitamins, enzymes and minerals.
You can eat everything in pak choy - from roots to leaves. Pak choy is convenient to prepare and easy to clean.
The leaves are chopped, separated from the petiole, and that is also cut into small circles.
But this cabbage ancient remedy.
Its healing juice is used in the treatment of long-term non-healing wounds, ulcers, and burns.
The leaves are grated, mixed with raw egg white and applied to the wounds.
This vegetable is especially valued as a vitamin product in the fight against anemia. Together with the fiber in Chinese cabbage, cholesterol is removed from the body, which plays an important role in the prevention of atherosclerosis. It is used for dietary nutrition for cardiovascular diseases, stomach ulcers.
Benefits of pak choi cabbage
Lovers of low-calorie food should like it, because... in it very few calories. 100 gr. This cabbage contains only 16-18 kcal.
In addition to being low in calories, pak choy, like the more familiar white cabbage, is rich in plant-based, indigestible fibers and fiber.
And this is a very important ingredient in our diet, because... cellulose not only helps to avoid problems with stool (constipation), it also effectively “vacuums” the intestines of toxins, waste and cholesterol.
Pak choi leaves contain a large number of so valuable for the body and blood vessels vitamin C. In particular, thanks to it, blood vessels retain their elasticity.
In addition, this vitamin takes part in the synthesis of collagen, a protein that helps the skin remain firm and elastic. 100 gr. contain about 80% of the daily value of vitamin C.
It also contains a lot vitamin K. It improves blood indicators such as clotting.
By eating 200 grams of this greenery, a person meets the daily requirement for this vitamin.
But it should be noted here that People who take blood thinners should not take it. Due to vitamin K, the effect of these drugs is reduced to “no”.
Well, this is a champion among his relatives in vitamin A.
This vitamin stimulates cell renewal skin, without it, the synthesis of the light-sensitive vision pigment - rhodopsin - is indispensable. A deficiency of this vitamin negatively affects vision and can lead to deterioration of vision at dusk (night blindness).
By the way Pak choi cabbage contains 4,468 units of this vitamin, Chinese lettuce contains 336 units., and in our native white cabbage there are only 90.
This is how our Asian brother left the Russian far behind.
Well, now you know the beneficial properties Let's find out how to choose it.
The leaves should have a juicy, green color. They should not be “flaccid” and good young cabbage has medium-sized leaves that are crisp when broken. The length of the leaves should preferably not exceed 15 cm. In general, these are the selection criteria.
After purchasing it, of course you need put into storage. To do this, separate the leaves from the stalk and rinse them. After this, wet the towel with water, wrap the leaves in it and put the towel in the refrigerator.
Unfortunately, it cannot be stored like this for a long time; the leaves will simply wither. Therefore, it is advisable to consume it as quickly as possible.
Can be cooked salad.
For this you will need bell pepper,
grated, fresh carrots,
dates, a little grated ginger and cabbage leaves.
All this is mixed and poured with lemon juice.
Pak choi salad:
Pak choy - 1 piece
3 tablespoons grated ginger;
Garlic cloves - 2 pieces;
Half a cup of raw soy sauce;
Juice of half a lime;
3 tablespoons olive oil.
Carefully cut the pak choi without touching the leaves too much. Grind all the remaining ingredients in a blender, then mix with the salad and leave to marinate. The marinating time is up to you. But I personally liked it best after a night in the refrigerator.
If you stew or boil the leaves, then know that due to heat treatment they will lose most of their beneficial qualities.
Namely, the vitamins will be destroyed and only coarse fibers will remain.
Well, try pak choi cabbage, you might like its taste, and its useful qualities will help you and your loved ones stay healthy.
Now let's move on to the recipe for stewed cabbage Pak Choi:
We clean a kilogram of pak choi cabbage, trim it and discard the ends of the petioles
We separate the leaves from the petioles, and cut the petioles themselves thin stripes. Leaves cut into large pieces
Cut three or four onions into cubes
Heat 5-6 tablespoons of olive oil in a frying pan and simmer the onion in it until transparent, stirring it so as not to burn
Place three or four cloves of garlic - minced
After a minute, add pak choy stalks to the mixture and simmer for ten minutes
Only now add pak choy leaves and simmer for another three minutes
You can add salt and pepper at any time.
A very interesting, original and tasty side dish for fried meat. Yes, and as an appetizer it turns out to be a very good dish.
Manti Pak-choi
Pork - 400 g
flour
Pak choy cabbage (bok choy) - 2 heads
onions - 2 pcs.
egg - 1 pc.
oil growth - 100 ml
butter - 75 g
green onion - 1 bunch
salt, ground pepper to taste
Knead an elastic, slightly tight dough from flour, salted water and eggs. Cover the dough with a bag and let it rest.
Wash the meat and chop it very finely.
Wash and drain pak choi cabbage, do not confuse it with Chinese cabbage different vegetables). Chop the cabbage, finely chop the onions and green onions.
Mix chopped vegetables with meat, add 50 ml of growth. butter and 75g ghee butter. Season everything with spices and mix thoroughly.
When the dough has rested, roll it out to 2mm thickness. Using a mold, cut out circles. Place the filling on the circle and make a mantu in the Asian style.
Manta rays should be small. Lubricate the cascans from the pressure cooker. oil, then lower each molded manta bottom into the oil and place it on the cascan, leaving gaps. Boil water in a saucepan from a pressure cooker and place cascans with manti. Steam for 35 minutes.
Manti Pak-choy is best served with sour cream and garlic sauce or as you wish.
Cooking time: 15 minutes
Ingredients for 3-4 servings:
- 400 g Bok Choy (4 ears)
- 2-3 cloves Garlic
- 80 ml warm water
- 25 ml Soy Sauce
- 15 ml Sesame Oil
- 10 g Corn Starch
- 10 ml Lime Juice (or Lemon)
- Black Pepper, Salt - to taste
- 10 g Sesame (I use already roasted)
- Vegetable and Ghee Oil - for frying
Cooking method:
Ideally, use a wok for frying, but if you don’t have one at home, then a good deep frying pan will also work.
Cut the bases off the bok choy cobs and separate them into leaves. Rinse with water. If we use large leaves, cut them into white and green parts - that is, in half. Small leaves can be left whole.
Stir water, soy sauce, sesame oil, cornstarch and lime juice until smooth.
Heat vegetable oil in a frying pan (you can add a piece of melted butter - it tastes better with it). When the oil is hot, add the white parts and crushed garlic in a press. Season with salt and ground pepper and fry for 3 minutes, stirring constantly so that nothing burns.
Add the green parts and fry for another 1-2 minutes. It is important to keep all the leaves crispy, that is, al dente.
Fried Bok Choy or Pak Choy
Pour in the sauce, add sesame seeds, mix well and fry over low heat for another 1 minute, maximum 2.
Serve immediately while the bok choy leaves are crisp and fragrant. You can simply serve it with rice, or as a side dish. Bon appetit!
Fried Bok Choy or Pak Choy
The Chinese have been farming for a long time and have grown many new varieties of vegetables that are now used throughout the world. Such plants include pak choi - leafy Chinese cabbage. It is also called mustard for its pungent unusual taste and celery. Let's figure out what this strange culture is, as well as what is special about growing and preparing pak choi cabbage.
Features of an overseas guest
Unlike white cabbage, pak choi has several specific features:
- The plant does not form a head. Because of this, many consumers confuse pumpkin with lettuce.
- The vegetable is a compact rosette of green leaves with thick petioles pressed against each other.
- One of the best features of the new product is early date ripening - a month and a half after sowing the seeds. This is why pak choi immediately fell in love with summer residents: it became possible to introduce fresh greens into the diet of families and consumers (if cabbage is grown for sale) very early.
- High crop yield. In some regions, gardeners harvest several crops per season.
- Tolerant attitude of the plant to medium-fertilized soil.
For your information, cabbage contains lysine - a useful amino acid, which is the basis for the construction of proteins in our body, regulating metabolism. Many will be interested in the low calorie content of the overseas product - only 13 kcal per 100 g, which is the basis for including the culture in the diet of those who want to get rid of excess weight. Cabbage has a high content of vitamins A, B, P, C, and microelements. 
Varietal diversity of leaf plants
For those who are just starting to cultivate pak choi, it will be interesting to know that there are three types of pak choi:
- dark green appearance with white roots,
- light green plant,
- green bok choy with dark purple leaf tips.
The size of the rosette, reaching a diameter of 40 cm, the height of the crop (from 10 to 50 cm), its early maturity, the safety of the crop, and resistance to pests depend on the type and variety.
When buying seeds of a certain variety, pay attention to these qualities and choose those that suit you. Here are some examples of the different varieties:
Stages of growing a crop
The technology for growing pak choi cabbage is not much different from cabbage production in general. Includes main steps:
- Preparing soil and seeds for planting.
- Sowing seeds for seedlings or open ground.
- Caring for young shoots:
- Abundant watering without waterlogging.
- Loosening, weeding.
- Thinning in the phase of 2-3 leaves to a distance of 15-20 cm (then the rosettes will be large).
- Fertilizer feeding.
- Pest control.
- Harvesting.
Preparing the land for planting
When determining the location where you will plant pak choy, there are some things to consider:
- Cabbage loves sun or partial shade.
- Crop rotation rules affect the degree of crop yield. Onions, legumes, grains, pumpkins will be good predecessors Chinese women. It is advisable not to grow in this area used to be cabbage, since they have the same pests and diseases.
- If there is no suitable place, it is worth treating the soil with a disinfectant, for example, 1% pharmaiod.
The land for planting pak choy should be prepared in the fall. It is dug up, adding fertilizers (approximately 10 kg of organic matter and 1 tablespoon of superphosphate per square meter). If the soil is acidic, add 1 tbsp to the mixture. a spoonful of lime or wood ash, approximately 200 g per square meter.
In the spring, the soil is loosened, spring digging for sowing is done to a depth of 15 cm. Add 1 tsp. urea per square meter of soil.
Determining the time of planting a crop
Pak choi responds to increasing daylight hours. If it is planted in May, the crop will begin to grow actively, form a stem and bloom.
The best time for planting is April, mid-July. For the southern regions, planting is possible in the second half of August and early September.
Preparing vegetable seedlings
Although root system Cabbage is very tender; the seedling method of cultivation is practiced. The sequence is followed:
Sowing Chinese cabbage seeds
The time for sowing seeds is chosen in early April before the active increase in daylight begins or already in July. During sowing, follow the instructions:
- In the case of sowing seeds directly into open ground, make a distance of at least 30-40 cm between the beds, depending on the cabbage variety.
- The depth of embedding the material is 1-2cm.
- It is recommended to dust the crops with ash to protect them from the cruciferous flea beetle.
- Cover the grooves plastic film to accelerate seed germination.
- Shoots appear on 7-10 days.
For your information, pak choy leaves quickly become coarse when they reach maturity. You shouldn’t sow a lot of seeds at once; it’s better to sow them after a week or a week and a half.
To the two methods described for planting cabbage, you can add one more: obtaining a seedling based on a stalk.
Specifics of plant harvesting and storage
Harvesting can begin even after the plant reaches full maturity, cutting off several young leaves for lettuce.
Young pak choi is cut at a height of 2-3 cm above the ground, an adult - slightly higher. The stem is left to regrow and produce a secondary harvest.
It is advisable to consume pak choy immediately after cutting, as it is stored for a short time. You can wrap the washed cabbage leaves in a damp towel and place them in the refrigerator for a day or two, which will slightly increase the shelf life.
For your information, breeders have developed varieties that have a longer shelf life. For example, Pawa is a hybrid of pak choi and Chinese cabbage. 
Main crop pests and their control
Growing pak choy cabbage is not complete without pest control. Most dangerous for cabbage, especially for young sprouts, cruciferous flea beetles, cabbage whites and slugs.
Cruciferous flea beetles
They overwinter in the ground, so loosening the soil and abundantly watering the beds can prevent plant damage. Agrofibre will also save cabbage if it is used to cover young crops.
Fleas gnaw large holes in the leaf, the leaf gradually dies, which significantly weakens the young sprout, depriving it of adequate nutrition.
Having discovered symptoms, sprinkle the planting with ash or a mixture of ash and tobacco dust, taken in equal quantities. Spraying with tobacco infusion will also help.
Cabbage white
If you see white butterflies fluttering over cabbage, then you need to take action right away. Sprinkle, for example, with tobacco dust to repel. It is not the butterflies that cause harm, but the caterpillars that emerge from oviposition on inside leaf. Eggs must be removed.
Slugs
Rain snails can significantly damage the presentation of the product and disrupt its nutrition. They must be removed from plants. To help summer residents, baits made from bran infused with alcohol are sold. Lay out on the beds in accordance with the instructions.
In addition to the simple techniques described, there are many chemicals for pest control, which you can buy in specialized stores for gardeners. 
Cooking Chinese Vegetable
Both the cultivation of pak choi cabbage and its preparation have several specific features:
- Young heads of cabbage are most often used. Their leaves are tender and tasty.
- Petioles and leaves are most often used in different ways. The leaves are consumed fresh, the petioles are boiled and stewed.
- The vegetable product is most useful in its raw form; it is an excellent addition to any dish.
- Please note that during heat treatment, lysine, the most valuable element of cabbage, is destroyed. Therefore, the plant is used in mixed salads, and also as a vegetable side dish for meat or fish.
- Traditionally, for salads, pak choy is thoroughly washed and separated into leaves. If necessary, coarsely chop.
- When fresh, the Chinese taste has a specific bitterness, like arugula.
- Chinese does not require long-term heat treatment during stewing. First, slices from the thicker petioles of the plant are laid out on the frying pan, then after 2-3 minutes of stewing, leaves are added to process for 30-40 seconds. After processing, the taste of kale changes and becomes pleasantly sweet.
To begin with, use the simplest recipes for preparing dishes from new cabbage.
Cooking recipes
Chicken soup with pak choi
Ingredients for 4 servings:
- Chicken fillet (without skin) - 2 pcs.
- Pak choy - 6 bunches.
- Potatoes – 4-6 pcs.
- Small carrots – 4 pcs.
- Celery – 2 stalks.
- Onion – 1 head.
- Garlic – 2 cloves.
- Vegetable oil – 1 tbsp.
- Bouillon cubes – 2 pcs.
- Water – 1.5 l.
Before cooking, cut the chicken and vegetables into cubes, garlic – very finely.
Cook chicken in a saucepan for 10-15 minutes. Add vegetables - potatoes, carrots, celery, pak choi stalks. Place chopped onion and garlic in vegetable oil heated in a frying pan. Fry over medium heat until the onion softens. Transfer the contents of the frying pan into a saucepan and cook until tender, 10-15 minutes. At the end, add Chinese cabbage leaves and bouillon cubes, salt to taste. 
Salad with pak choy
Ingredients for 8 servings:
- Young bok choy cabbage - 1 head.
- Green onions - 1 medium bunch.
- Chinese Ramen Noodles instant cooking– 1 package (94g).
- Peeled chopped almonds - 0.5 cups.
- Toasted sesame seeds – 2 tbsp.
- Olive oil – 5 tbsp.
- Lemon juice – 3 tsp.
Preparation procedure:
- First you need to chop the cabbage and onion and cover with a lid.
- Then whisk olive oil, lemon juice and noodle seasoning.
- Place the prepared vegetables and sauce in the refrigerator to cool.
- Break the noodles randomly, add almonds and sesame seeds.
- Mix all ingredients well. Salad ready.
Pak choy cabbage has great importance for dietary nutrition. Its regular use normalizes metabolism, strengthens the walls of blood vessels, promotes fast healing wound
The speed and ease of cooking at maximum, as well as the relatively neutral taste and delicate texture, provide pak choi with many advantages over other cruciferous vegetables. It is not surprising that children like this cabbage more. (In our family, pak choy has always been the children's favorite leafy vegetable.)
This issue contains accessible recipes for making super-nutritious pak choi cabbage. According to expert opinion, to be effective, you need to consume at least ¾ cup of cruciferous vegetables daily. And even better - twice as much. I hope the recipes here will make this task easier. (If you have weakened thyroid function, it is recommended to use recipes that include cooking cabbage - at least 2-3 minutes of steaming).
Shredded Chinese Cabbage Salad
Yield 8 servings
Ingredients:
- ¼ cup rice vinegar (can be replaced with apple cider vinegar)
- 1 tbsp. sesame oil
- 2 tsp sugar (or honey or
- 2 tsp mustard (preferably Dijon)
- ¼ tsp. salt
- 2 medium sized carrots, grated
- 2 green onions, finely chopped
Preparation:
- Mix vinegar, sugar, mustard and salt in a large container until the sugar granules dissolve.
- Add cabbage, carrots and green onions. Mix everything with dressing.
Nutritional properties: per serving: 36 calories, 2 g fat, 0 g sat., 0 mg cholesterol, 135 mg sodium, 4 g carbohydrates, 1 g fiber, 1 g protein, 100% DV vitamin A, 43% DV vitamin C, 39% DV vitamin K, 10% folate DV, GL 2
Chinese cabbage salad with creamy dressing
Yield 8 servings
Ingredients:
- 1/3 cup low-fat sour cream (or vegan alternative)
- 1/3 cup good quality mayonnaise
- 2 tbsp. vinegar (apple, white wine or rice)
- 2 tsp sugar (or honey or)
- 1/2 tsp. salt with celery powder (or replace with 1/4 tsp sea)
- 1/4 tsp. sea salt
- 6 cups finely shredded Chinese cabbage (about 500g)
- 1 large green apple, grated
- 1 large carrot, grated
- 1/2 cup red onion, thinly sliced
Preparation:
- Mix sour cream (or substitute), mayonnaise, vinegar, sugar (honey), salt in a large container until a homogeneous consistency is obtained.
- Add cabbage, carrots, apple and onion. Mix all.
Nutritional characteristics: Per serving contains 71 calories, 4 g fat, 1 g sat., 7 mg cholesterol, 270 mg sodium, 7 g carbohydrates, 1 g fiber, 1 g protein, 74% DV of vitamin A, 43% DV of vitamin C, 49 % DV for vitamin K, 9% DV for folate, GL 3
Pak choi salad with tangerines
Yield 8 servings
Ingredients:
- 6 cups chopped pak choi (about 500g)
- 1 bunch green onions (about 6-8), chopped
- ¼ cup sliced almonds, lightly toasted
- 1 jar (220 g) canned tangerines, drained
- 2 tbsp. olive oil
- 3 tbsp. rice vinegar
- 1 tbsp. + 1 tsp. sugar or honey (or)
Preparation:
- In a large bowl, combine pak choi, onions, almonds and tangerines.
- In a smaller bowl, combine olive oil, vinegar, sugar (honey) and soy sauce. Season the salad with the prepared mixture.
Nutritional properties: Per serving contains 100 calories, 6 g fat, 1 g sat., 0 mg cholesterol, 173 mg sodium, 11 g carbohydrates, 2 g fiber, 3 g protein, 63% DV of vitamin A, 73% DV of vitamin C, 66 % DV of vitamin K, 12% DV of folate, 8% DV of calcium, GL 4
Braised pak choi with ginger
Ready in 5 minutes. Good served as a side dish. 
Yield 4 servings
Ingredients:
- 1 tbsp. olive oil
- 1 tbsp. freshly chopped ginger
- 1 clove garlic, minced
- 8 cups shredded pak choi
- 2 tbsp. lightly salted soy sauce (to use gluten free)
- Salt and pepper to taste
Preparation:
- Heat oil in a frying pan (not until hot). Add garlic and ginger. Cook for one minute.
- Add pak choi and soy sauce and simmer for another 3-5 minutes over medium heat or until the leaves are wilted and the stems are juicy-soft. Add salt and pepper to taste.
Nutritional properties: Per serving contains 54 calories, 4 g fat, 0 g sat., 0 mg cholesterol, 318 mg sodium, 4 g carbohydrates, 2 g fiber, 3 g protein, 125% DV of vitamin A, 65% DV of vitamin C, 66 % DV of vitamin K, 13% DV of vitamin B6, 16% DV of folate, 14% DV of calcium, 10% DV of iron, 16% DV of potassium, 88 mg Omega 3, GL 2
Lo mein with vegetables - Chinese noodles
Yield 6 servings
Ingredients:
- 230 g noodles or vermicelli (for the HD diet, use gluten-free ones)
- ¾ tsp sesame oil
- ½ tsp vegetable oil(I have avocado)
- 3 cloves garlic
- 1 tsp grated fresh ginger
- 2 cups chopped pak choi
- ½ cup chopped green onions
- 2 cups grated carrots
- Approximately 150-170g firm tofu (organic), drained and diced
- 6 tbsp. rice vinegar
- ¼ cup tamarind sauce or plum jam (can substitute 2 tbsp honey or to taste)
- ¼ glass of water
- 1 tsp lightly salted soy sauce (to use gluten free)
- ½ tsp red hot pepper flakes (or to taste)
Preparation:
- Cook spaghetti or vermicelli according to package instructions. Drain the water and place in large capacity for mixing. Stir in sesame oil.
- Heat oil in a large nonstick skillet (or wok) over medium heat. Add garlic and ginger and simmer, stirring for 10 seconds.
- Add pak choi and onion, simmer for another 3-4 minutes until the cabbage is slightly softened.
- Add carrots and tofu and simmer for another 2-3 minutes or until carrots soften.
- In a separate small saucepan, combine vinegar, plum jam (or honey), water, soy sauce and red pepper flakes. Heat with constant stirring over low heat until a homogeneous consistency is obtained.
- Mix together spaghetti, vegetables and dressing. Ready to serve.
Nutritional properties: 1/6 recipe 202 calories, 3 g fat, 1 g sat., 32 mg cholesterol, 88 mg sodium, 34 g carbohydrates, 3 g fiber, 8 g protein, 154% DV vitamin A, 17% DV vitamin C, 38 % DV of vitamin K, 33% DV of vitamin B1, 13% DV of vitamin B2, 19% DV of vitamin B3, 10% DV of vitamin B6, 27% DV of folate, 14% DV of iron, 10% DV of potassium and magnesium, GL 20
Hearty spaghetti with pak choi
As a result of this “meeting of East and West” (not uncommon nowadays) a dish with pak choy tasted amazing “ a la Italy". It will not leave anyone indifferent! For better texture, you should choose larger cabbage, then it will retain its juiciness even after poaching. 
Yield 4 servings
Ingredients:
- 1 tbsp. olive oil
- 8 cups shredded pak choi (about 600g)
- 1 sweet red pepper (bell pepper), thinly sliced
- ½ tsp red hot pepper flakes
- 5 cloves garlic, finely chopped (5 tsp)
- 1 cup vegetable broth (lightly salted)
- 4 large eggs
- 250 g spaghetti, whole grain (or BG if you are on a BG diet; for a low-carb diet - legumes or spaghetti squash)
- 4 green onions, finely chopped (½ cup)
- 50-60 g grated cheese Parmesan or Romano (or vegan substitute if dairy is excluded) (about ½ cup)
Preparation:
- Heat oil in a frying pan (but not until hot). Add bok choy, bell pepper and red pepper flakes. Simmer, stirring, for 8 minutes or until the vegetables are lightly browned.
- Add garlic, then broth. Reduce heat and simmer for 3 minutes. Add salt and pepper to taste. Keep on low heat while preparing the rest.
- Prepare poached eggs. Pour water about 5-6 cm high into a small saucepan or frying pan, heat and bring to a low boil. Break the egg and carefully pour into slightly boiling water, do the same with the remaining eggs. Keep on low heat for about 4 minutes.
- Cook spaghetti according to package instructions. Drain the water. Mix with cabbage. Arrange in portions, placing about 2 tablespoons of poached egg on top of each portion. green onions and 2 tbsp. cheese. Add salt and pepper if desired.
Nutritional properties: ¼ recipe with buckwheat noodles 403 calories, 13 g fat, 4 g sat., 222 mg cholesterol, 55 g carbohydrates, 492 mg sodium, 4 g fiber, 23 g protein, 140% DV of vitamin A, 158% DV of vitamin C, 98% DV of vitamin K, 27% DV of vitamins B1, B2 and B6, 31% DV of folate, 15% DV of vitamin B3 and B12, 33% DV of calcium, approximately 25% DV of iron, potassium and magnesium, 16% DV of zinc, 27% DV of selenium, GL 34.
Potato salad with salmon and pak choi
Bon appetit!
