Sweet, Sweet Sunday

Bok Choy—The Which?

So now that we have learned more about what bok choy actually is and why bok choy can be an important food for us, how do we know that we are choosing the best bok choy that we could possibly buy?First of all, bok choy should be found in the refrigerated section of the produce aisle because warm temperatures cause the leaves to wilt and negatively affect its flavor.

In fact, bok choy is one of the few vegetables that, even though available throughout the year, reaches its peak availability from the middle of winter through the beginning of spring.

Seems kind of obvious that we never want to purchase any type of produce that has wilted leaves, but what else should we look for when buying bok choy?

Leaves…The leaves of bok choy should be firm and brightly colored. Check the bok choy for any signs of browning, yellowing, and small holes.

Stems…The stems of bok choy should be moist and hardy.

Organic…Buying produce that is certified organic can greatly reduce the likelihood of exposure to contaminants such as pesticides and heavy metals. To make sure that you are buying organic produce, always look for the USDA organic logo.

Bok choy can stay fresh in the refrigerator for about one week if stored properly. Store bok choy in a plastic storage bag in the crisper section of your refrigerator.

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Sweet, Sweet Sunday

Leaves of Grass—and Bok Choy and Butterhead and Romaine

Growing up in the Deep South, I never thought that I would actually enjoy eating, much less, cooking…things like turnip greens or collard greens.

 

But now I actually enjoy eating them…(especially when they’re served with lots and lots of bacon, but more on that later)…

 

In fact, the U.S. Department of Agriculture recommends that adults consume at least three cups of dark green vegetables each week.

Thankfully, there are several varieties of leafy greens out there…

I find the idea of eating three cups of mustard greens or collard greens still repulsive, but my Mom would be so glad that I actually do eat them now instead of feeding to the dog while she wasn’t looking.

So which ones should you choose and how do you use these before they sit too long in your food rotter…

All leafy greens are packed with important and powerful nutrients, and most can also be found year round. This makes adding them to your menu for the week quite an easy task.

As far as nutritional value, all leafy greens are typically low in calories and fat….and high in protein per calorie, dietary fiber, vitamin C, pro-vitamin A carotenoids, folate, manganese and vitamin K.

Studies have shown that eating leafy greens may lower your risk of type 2 diabetes by 14 percent, a fact that I wish that I’d known when I first got married 32 years ago.

Leafy greens have also been shown to improve your eyesight, bone health and skin elasticity while helping your blood to clot normally.

And even better, there are so many more varieties that can keep you from feeling like you are simply eating the required bowl of bagged salad every single night, night after night…

Some options that we will be taking a look at are…

  • Arugula
    Beet Greens
    Bok Choy
    Boston (Butterhead)
    Broccoli
    Cabbage
    Collard Greens
    Edible Green Leaves
    Endive
    Iceberg
    Kale
    Microgreens
    Mustard Greens
    Rapini (Broccoli Rabe)
    Romaine
    Spinach
    Swiss Chard
    Turnip Greens
    Watercress