We are searching data for your request:
Upon completion, a link will appear to access the found materials.
- Dish type
- Green smoothie
A refreshing dairy free green smoothie made with bok choi, kale, orange, mint, pear, pineapple and banana.
2 people made this
- 1 pear, cored
- 150g green grapes
- 80ml water
- 80g chopped fresh pineapple
- 1/2 banana, frozen
- 35g chopped bok choi
- 35g chopped kale
- 1 orange, peeled
- 2 tablespoons chopped fresh mint
MethodPrep:10min ›Ready in:10min
- Combine pear, grapes, water, pineapple, banana, bok choi, kale, orange, ice and mint in a large blender. Blend, starting on low speed and increasing to high, until smooth.
Reviews & ratingsAverage global rating:(0)
Reviews in English (0)
10 Great Substitutes for Kale
By now, we all know that kale is good for you, and health food blogs are packed with ideas on how to use this versatile, tasty and nutrient-dense green leafy vegetable. But what if you feel like having a tasty kale smoothie or a filling kale soup, but your local grocery store does not have any fresh kale? In such a situation, the most obvious thing to do would be to see if they have frozen kale, and then simply use frozen kale instead of fresh kale in your recipe.
However, not all grocery stores carry frozen kale, and sometimes you may have to (or you may want to) opt for an alternative. The good news is that there are a lot of different vegetables that can be used as substitutes for kale in everything from smoothies and juices to soups and green wraps. So, if you need to swap out the kale in a recipe, here are 10 great alternatives:
5-Ingredient Bok Choy Shrimp Stir Fry Because who doesn’t love an easy, peasy, 5 ingredient dinner you can whip up in less than 20 minutes? In all honesty this recipe is the result of ‘what was left in the fridge’ after a two day food prep, photo-taking binge with my blogger partner in crime Stacie . Stacie, Jess and I are in the midst of creating a super refreshing and yummy ebook so we had lots of fresh veggies on hand for our recipe testing. At the very end of day two, before we called the photoshoot a wrap Stacie asked if there was anything else I wanted to shoot with my new camera. I was pretty low on energy at this point, but since I didn’t have a recipe for this week I decided to scrounge up what was left in the fridge. The result, this super simple, yet flavorful bok choy shrimp stir fry with lemon ginger sauce. Now this is what i call a well balanced, one dish, week night stir fry dinner. Can I get an Amen for easy, healthy meals! Let’s start with the short-list of ingredients — bok choy, shrimp, mushrooms, carrots, and green onions. Stacie had some frozen shrimp on hand so I let those thaw while I chopped up the veggies. As you can I had large bok choy leaves but this would work with baby bok choy too. Wondering what the heck bok choy is? It’s Chinese greens, also known as Chinese white cabbage, and an excellent source of vitamins A and C, folate, calcium, and fiber. If you haven’t tried bok choy, added it to your grocery list. It’s great for stir fry but I also enjoy sautéing it on it’s own with a little lemon pepper or adding it to my green smoothies. But bok choy can be a little bland. So add some flavor by sautéing the shrimp and veggies in this fresh lemon, ginger and garlic sauce. Of course you can always sub ginger powder if you don’t have fresh ginger on hand. 20 minutes, 5 main ingredients, and one pan really that’s all there is to it. this simple stir fry shows off the natural flavor of the shrimp and vegetables. This recipe makes a complete meal for two, but you can also serve with a side of brown rice or quinoa. ps – I’m super excited to say that I took these beautiful pictures all on my own with my new camera. yay! I still have a lot of learning to do, but being an entrepreneur sure had taught me a lot. in fact if you want to learn more about my entrepreneurial journey check out my recent interview with optimistic millennial. 5 ingredient bok choy shrimp stir fry author: lindsey, nourish move love prep time: 10 minutes cook time: 10 minutes servings: 2 servings stir fry ingredients: 12 large shrimp , thawed and peeled 5 large bok choy leaves , chopped 2-3 carrots, thinly sliced 4-5 large mushrooms, chopped 2-3 green onions, chopped lemon ginger sauce ingredients: 2, 1-2″ chunks ginger 1 fresh lemon 2 tbsp extra virgin olive oil 2 cloves garlic, chopped black pepper and sea salt to taste if shrimp are frozen, thaw and peel. heat olive oil in a large wok or sauté pan over medium heat when the pan is hot, add the shrimp and sauté over medium/high heat for 2-3 minutes, until the shrimp start to turn pink. add the veggies and sauce ingredients — ginger, lemon, garlic, salt and pepper. Sauté all ingredients for an additional 7-8 minutes. Once the shrimp are fully cooked and the vegetables are tender and crisp, remove from heat and serve immediately. *This recipe makes a complete meal for two, but you can also serve with a side of brown rice or quinoa. **gluten-free, dairy-free. Shrimp With Chinese Greens
As you continue to explore the many uses of bok choy, you'll find that it pairs nicely with many things. You'll also notice that bok choy is sometimes called "Chinese greens." Keep that in mind as you explore more recipes and you'll know which ingredient to choose.
This recipe shows off how well bok choy works with shrimp and mushrooms. It's another simple stir-fry that requires the typical Chinese ingredients like soy sauce and ginger and it's fun to cook up.
Do you have a favorite fruit smoothie already? Just add some greens!
Below are a few recipes to get the ball rolling. Be sure to check out our forum and recipe section for more ideas and the opportunity to share your creations.
The Basic Green Smoothie Recipe
This is what we recommend for starting out (makes about 1 quart/1 liter).
1 or 2 ripe bananas
1/2 cup of another fruit: (pineapple, blueberry, apple, peach, mango)
1 1/2 cup fresh greens: (
12 oz water (or to desired consistency)
Mint Melon Medley Green Smoothie Recipe
For a sweet refreshing mint feeling.
1 mint sprig, or 2
3 cups spinach packed in the blender
2 cups cantaloupe
16oz water (to desired consistency)
Green Apple Glory Green Smoothie Recipe
For sweet creamy goodness.
1 ripe banana
1 large apple cored
1/2 medium ripe avocado
1 cup packed spinach
1 cup packed romaine (about 3 large leaves)
1 pint of water
Irish Banana Split Green Smoothie Recipe
Sweet dessert heaven.
2 frozen ripe bananas
1 cup frozen pineapple
1/2 cup frozen strawberries
2 cups packed spinach
1 pint of water
Sweet visions of the tropics.
1 1/2 c pineapple
1 frozen banana
2 cups spinach
4 small kale leaves
More recipes in our » forum
And » Here
And on » Facebook
Healing and Hormone Balancing Bok Choy Smoothie
I want to support my body with the right nutrients while I am recovering from a recent laparoscopy, which was necessary to remove an ovarian cyst.
Ovarian cysts are usually influenced by hormones, therefore I use ingredients like flax seeds and pumpkin seeds to apply seed-cycling for hormone balance. Check out this article if you want to learn more about how to balance hormones with whole foods.
Collagen powder is great to increase the protein content in a smoothie but it is also a great wound healer. It stimulates new tissue growth and encourages the deposition and organization of newly formed collagen fibers. Vitamin C is a mandatory co-factor in collagen synthesis. It’s responsible for holding cells together during the creation of collagen.
Bok Choy, amla powder, lemon are part of this smoothie and an excellent source of vitamin C to support new tissue growth and healing.
Instead of anti-inflammatory in pill-form, I opt for whole foods.
Baby Bok Choy for mild flavor but mega nutrients!
As one of my favorite vegetables, I like bok choy in a mixed salad or like here in a smoothie. I can say, most of my family members are picky with food, but never has anyone complained about bok choy. Super healthy vegetable + no complaints = win-win for me.
In terms of hormone balancing benefits, cruciferous vegetables, such as broccoli, kale, cabbage, bok choy, and collard greens, have a compound called indole-3-carbinol that helps promote the production of less potent forms of estrogen.
Packed with phytonutrients such as phenols it offers a unique composition to prevent unwanted oxygen damage to cells and body systems. Different types of antioxidants work in different ways, and it is the combination of these types in cruciferous vegetables—including bok choy—that make them so valuable in terms of their antioxidant support. It is also a key reason why whole, natural foods like fresh bok choy provide benefits that antioxidant supplements cannot.
I love the combination of lemon, ginger, and greens with a touch of sweetness from low-sugar fruits such as green apple. For more sweetness, I add a piece of frozen pineapple, which is anti-inflammatory and helps to reduce the swelling after surgery.
Don’t throw away the pineapple stem!
Bromelain, a protein-digesting enzyme, is primarily concentrated within the stem and is beneficial for health conditions such as inflammation, cancer, immune disorders, irritable bowel disease, osteoarthritis, tendon injury, and many more. The health industry uses bromelain in many supplements.
The almighty ginger root
has been shown to be more effective against bacterial staph infections than antibiotics. It is a strong anti-inflammatory and is also known for its gastrointestinal soothing effects. There must be whole books just about the health benefits and medical application spectrum of ginger.
Lemon peel to balance gut bacteria
Lemon has evidence-based healing properties such as lowering blood pressure, lessen constipation, dissolving kidney stones, reducing inflammation, lifting depression, inducing weight loss, and many more. Don’t cut off the peel from organic lemons! Polyphenol in lemon peel has a lot to offer. Polyphenols can balance the gut flora by increasing good bacteria and decreasing bad bacteria. It is crucial to care about our gut bugs because their existence and balance determine how well our immune system functions.
Amla, a whole fruit vitamin C source
Amla berry or Amalaki is commonly known as Indian Gooseberry, is a small, greenish fruit with a tart, sour taste. It is a source of whole food Vitamin C and Fiber. One teaspoon of powder provides 42 mg of whole food Vitamin C. Amla berry powder has a naturally tart, citrus-like taste. While it can be used as an everyday tonic, it is particularly beneficial during cold and flu season and in times of stress due to its high content of Vitamin C.
Healing Hydrolyzed Collagen Peptide
is the collagen powder which you can find in every health food store because it has caught the public’s attention for its superior healing benefits and protein content. It can be used as a protein powder because it contains many amino acids which are the building blocks of our body. Furthermore, amino acids are important for a large number of metabolic pathways.
Hydrolyzed collagen peptide skip the normal protein digestion pathway and get immediately absorbed which speeds up the body’s natural ability to repair connective tissue such as bone, tendons, ligaments, cartilage, skin, hair and nails.
From bok choy to escarole: This guide to greens will help you make the tastiest salads, smoothies, stir-fries
Earlier this week, freelancer Nelly Paulina Ramirez shared some of her favorite spring greens recipes and some tips on using them in a variety of dishes.
She also compiled a helpful green-by-green guide, which can help you figure out when is the right time to use, kale instead of bok choy or collards instead of chard. For instance, mustard greens and chard cook much faster than collards and bok choy, so you&rsquoll want to add them at the end of a stir-fry. Also, mustard greens are usually too spicy for smoothies, but spinach has a light enough flavor to mix well with bananas, peanut butter or other smoothie ingredients.
Kale is one of the many greens for sale through Johnson&rsquos Backyard Garden, but you can find it in mainstream supermarkets, too. DEBORAH CANNON / AMERICAN STATESMAN
Kale: The tougher texture of this green is an asset if packing salads in advance. The greens hold up well even when dressed for at least a couple of days. Slice very finely, similar to slaw, if you are looking for a finer texture and for easy adds to scrambles and cooked foods.
Flavor/Texture: Relatively mild taste with a tougher texture.
Pairs well with: Citrus, vinegars, potatoes, smoked flavors, garlic
Good for smoothies: Yes
RELATED: Pick the right greens for salads, sautes, stir-fries, scrambles
Will $15 of locally grown produce feed a family for a week?
Recipe of the week: Creamy kale dip perfect for a graduation party
Bok choy isn&rsquot great in smoothies, but it&rsquos excellent for stir-fries and for broth-based soups. Photos by Addie Broyles
Bok Choy: Blanched in broth is my favorite way to eat bok choy. Saute both the stems and greens in peanut oil with lots of garlic for a great addition to your bowls or over steamed rice.
Flavor/Texture: Sweet with crisp edible stalks and tender leaves.
Pairs well with: Garlic, ginger, nut oils, peanuts, cashews, chilies, soy sauce, ferments like miso and kimchi
Good for smoothies: No
Collard greens have broad leaves that are thicker than chard and spinach. You can cut the leaves into thin ribbons to encourage it to cook faster. Addie Broyles / American-Statesman
Collards: These hearty greens are best simmered, but the smaller leaves are more tender. Slice collards into thin ribbons for quicker cooking times.
Flavor/Texture: Mild flavor with leathery texture (similar to green leaf cabbage).
Pairs well with: Smoked paprika, roasted peanut oil, toasted sesame oils, coconut milk, garlic, ginger, butter, whole wheat pasta, potatoes
Good for smoothies: No
Nelly Paulina Ramirez loves to use spinach in salads, pestos, soups and stratas. Contributed by Nelly Paula Ramirez
Spinach: With a quick cooking time, spinach is one of the more flexible greens our Texas spring offers. Use it in salads, add to pestos if you are short on basil, and add ribboned handfuls onto your spring stews for a bright green pop.
Flavor/Texture: Fairly neutral and as it gets warmer out, lightly sweet
Pairs well with: Dairy (butter, cheeses, cream), eggs, potatoes, mushrooms, lemon, basil
Good for smoothies: Yes
RELATED: 9 green smoothie recipes you&rsquoll actually enjoy drinking
Swiss chard, the plant with the red stems in this photo, pairs well with onions and garlic, and it soaks up the flavor of whatever spices you cook it with. Contributed by Rene Studebaker
Chard: A bit bitter when raw, chard is a chameleon when cooked, taking on whatever flavors you decide to pair it with.
Flavor/Texture: Mild to slightly bitter, with texture similar to spinach.
Pairs well with: Onions, garlic, lentils, grains, basil, cilantro, cumin, ricotta, queso fresco, eggs
Good for smoothies: Yes
Austin author Georgia Pellegrini makes a dandelion salad, one of the dishes from her book, &ldquoModern Pioneering.&rdquo LAURA SKELDING/AMERICAN-STATESMAN 2014
Dandelion Greens: These easily foraged greens have a surprising amount of moisture in the thin leaves, which make them a great base for pestos. Really yummy sautéed, but the green from the leaves does bleed into other food.
Flavor/Texture: Mild and grassy with delicate leaves.
Pairs well with: Citrus, vinegars, pumpkin seeds
Good for smoothies: Yes
RELATED: Be a weed eater, straight from your backyard
Gabrielle Hamilton&rsquos Escarole Salad is the best-yet recreation of a traditional Roman recipe with American ingredients and why crushed ice belongs in your salad. (James Ransom/Food52)
Escarole: Similar to endive, escarole is easy to shred and use as a compliment to other greens in your salads or bowls. A quick sauté helps to ease the bitter.
Flavor/Texture: Slightly bitter with texture of a much thicker lettuce.
Pairs well with: Beans, pasta, olive oil
Good for smoothies: No
Arugula is a common salad ingredient these days, especially at restaurants, such as Central Standard Kitchen & Bar. RICARDO B. BRAZZIELL/AMERICAN-STATESMAN
Arugula: Eat this first when you get home from the market as it has a very short life. In salads is best, but can make for a really exciting pesto base.
Flavor/Texture: Peppery bite and very fragile leaves.
Pairs well with: Earthy flavors like mushrooms, beets and tubers pasta, saltier cheeses
Good for smoothies: No
Mustard greens cook very quickly, no matter the method. Contributed by Judy Barrett
Mustard Greens: These cook down quickly compared to other brassicas so they make for a great weeknight side. Try mixing with milder greens like spinach and kale for a slightly less aggressive flavor if eating fresh.
Flavor/Texture: Strong and spicy
Pairs well with: Peanut oil, sesame oil, ginger, chilies, garlic, peanuts
Good for smoothies: No
RELATED: Easy-to-grow mustard green packs spicy bite, kitchen possibilities
How to Make a Green Smoothie
The trick to making green smoothie recipes is packing in as many green leafy's as possible while simultaneously creating a nice balance of flavor that tastes good to you. Because dark leafy greens tend to be somewhat bitter it is important to balance them with sweet tasting fruits. This could be in the form of sweet fruits like banana, mango, blueberries, peaches or apricots.
The smoothie got its name because they have a "smooth" texture. This smooth consistency is produced when you use some kind of frozen fruit. It is not absolutely necessary, but it does provide a nice texture to offset the fibrous green leaves in your recipe. In addition, other ingredients like nuts and seeds, chia, or coconut oil can be added to create a creamy thickness.
The healthiest green smoothie benefits come from those blended without too much fruit sugar or fat content. But this all depends on your unique situation and health goals. Below we give some ideas for customizing your own green smoothie recipes.
Customizing Your Green Smoothie Recipes
For Weight Loss - Use a blend of greens, fruits and chia seeds. Chia seeds, along with leafy greens, help to provide a feeling of fullness that keeps the appetite satisfied for many hours. Chia, as well as aloe vera, also acts as a natural mild laxative to help move things through the digestive tract.
For Energy - Blend in additional energizing superfood ingredients like moringa, pine pollen, maca, goji, spirulina, astragalus or ginseng extracts or teas as well as mushrooms like cordyceps.
For Diabetics - These would be green smoothie recipes that are low in sugar content. That means frozen bananas and mangos are a no go. Chia seeds are an excellent choice to provide thickness and also help to regulate blood sugar levels. To generate a "sweet taste", so your smoothie isn't all green to the palate, fruits low in sugar like maqui berries, green apple, acai powder, goji, kiwi or blueberries are better options. For a no sugar smoothie you can use a nice fruit flavored stevia extract. This is a natural sweetener that contains no sugar content and is also a great alternative for those with candida.
For Weight Gain - A smoothie for gaining muscle mass would include protein-rich dark greens like kale and collard blended with raw protein powders, like Sunwarrior or hemp protein. Additionalnuts, seeds and fats can be included as well as muscle building superfoods like maca, coconut kefir, spirulina, colostrum (for non-vegans), pine pollen and cordyceps.
For Children - Limit the amount of greens you put in the blender, using mostly sweet fruits with maybe some added nut milk. This will make a less "green" tasting and looking smoothie recipe that your kids are more likely to drink. Overtime, as they get used to the idea, you can slowly add in more greens for added nutrition.
Green Smoothie Benefits List
- Enzymes - Green smoothie recipes are packed with raw living enzymes that will help y ou digest them.
- Alkalizing - Help to balance pH levels and reduce acidity in the blood.
- Fiber Content - Great for toning the digestive tract and moving the bowels.
- Easy to Digest - When we blend our foods we predigest them so the vitamins and minerals are more readily available.
- Purifying - The chlorophyll in greens is cleansing helps to detoxify the liver, blood and lymph.
- Quick and Easy - Way to eat lots of leafy greens in a fast and easy to digest manner.
- Energizing - Great energy building fuel for an active life.
- High in Antioxidants - Inhibits free radicals.
- Promotes Weight Loss - Fills you up and satisfies cravings in one low calorie drink.
- Omega Fatty Acids - Greens are a source of ALA Omega-3 to balance Omega-6 fatty acids.
- Liquid Nutrition - Provides increased hydration for cells and tissues.
2018 CSA Season
I would like to address the “Some Sites Only” for new folks, and as a reminder for past members. When we don’t have a harvest coming in out of the field to distribute to all members that week, we will share what we have with some sites, and then the next time we harvest that crop, we will make sure those that didn’t receive previously, will get that crop in their share. We keep excellent records of the harvest and distribution, so rest assured, you will receive your share!
A word about the Yum Yuck box at the delivery sites….this box is there for members to leave behind any produce they don’t care for, and for other members to take what they do like….it is not a compost bin to leave carrot tops or other items. This box stays behind until the following week, and that can get gnarly for the site hosts if its full of rotting veggies. Thanks for your help with this!
WHAT’S IN YOUR SHARE THIS WEEK:
- Pac Choi (Bok Choi)
- Bunch of Carrots
- Bunch of Radishes
From the Winter Green Farm Boxnotes Archive circa 2008….. recipe from the “Real Dirt on Farmer John” cookbook
Creamy Pac Choi Soup
- 1 Tbsp peanut oil
- 1/2 cup scallions, chopped & divided
- 3 cloves garlic, minced
- 2 tsp ginger, coarsely chopped
- 1 Pac Choi, chopped
- 1 large potato, peeled & diced
- 3 cups veggie stock or water
- 3/4 tsp salt
- 1/4 tsp black pepper
- 1 tsp toasted sesame oil
- 2 Tbsp sour cream
- hot pepper flakes
Heat oil in medium pot over Med High heat. Set aside some scallions for garnish. Add remaining scallions, garlic & ginger to pot. Cook, stirring, until fragrant (1 min). Add Pac Choi & potato. Pour in stock or water and add salt, pepper & hot pepper flakes to taste. Increase heat and bring to boil. Cover, reduce heat and simmer until potato is tender (about 20 min). Remove pot from heat. Stir in toasted sesame oil. Transfer soup to food processor or blender, and puree. Serves 4
It doesn’t get much better than this! While we welcomed the rain for the past few days, it is always wonderful to wake up to a sunny, blue sky day. We received over an inch of rain here on the farm, and it was much needed! All of the crops look vibrant and sated, and the whole farm feels fresh and clean. We’ll be back to irrigation before we know it!
We’re excited to share this week’s box with you. The Pak Choi will keep unwashed in the fridge for a week, in a plastic container or loosely wrapped in a plastic bag. It is firmest and most tasty when used in a few days. When ready to use, slice stalks away from the base and wash, then separate the leaves from the stalk…add them at the end of your recipe. Enjoy raw or add to stir fries and soups. We had hoped to have a pint of strawberries for every member this week, but the rain squashed that dream….we had a lot of berries that succumbed to the moisture and had to be composted. Since we grow an everbearing variety, we will have more heading your way.
You have a lovely bag of spinach in your share this week. It was a very muddy harvest, and although we did wash it already, we recommend washing it again before you use it. Spinach (Spinach oleracea) is an annual flowering plant in the Amaranthaceae family, and is native to central and southwestern Asia. Spinach is a rich source of iron, but notes rich as the myth of Popeye and his fantastic strength after eating it implied. That myth was brought about in 1870 when Dr. E con Wolf misplaced a decimal point in an article he wrote. In 1937, German chemists decided to reinvestigate the findings and discovered the iron content figure was ten times too high and corrected the mistake. Spinach also contains Vitamins A, C, E, K and a fair amount of magnesium and several vital antioxidants. Spinach is a good source of folic acid, and in fact, this vitamin was first purified from Spinach. Nutrients are best obtained when Spinach is eaten fresh, steamed, or quickly boiled….so, eat yer Spinach!
We did also wash the radishes, but again with such a muddy harvest, best to wash them again before eating. They can be eaten raw, no peeling necessary, or store them in a damp towel in the fridge.
Josh having fun packing your share this morning! Steve bringing in the early morning greens for Farmers Market tomorrow
We hope that you all have a lovely week and a wonderful weekend ahead….lots of graduations, wedding and school trips ahead, and not course the beginning of summer vacation soon! We’re glad our veggies can be part of all of the celebrations! Enjoy!
Apple Bok Choy Salad Recipe [video]
I found the original recipe in a book by Dr. Joel Fuhrman called the Eat to Live Cookbook. I discovered it when I was doing my 42-Day Challenge last year, and an integral component of the challenge that I incorporate is to try a new recipe very week. That way when you’re done, you’ve learned a whole slew of recipes that will help you stay on track after you’ve finished.
This one was a super winner.
Your Salad Chopping Technique is All Wrong
The thing I think is the most important when you start to cook with lots more vegetables is to keep your preparation interesting and suited to your taste and texture preferences. Like, if you’re not a raw broccoli fan, don’t force yourself to eat it that way.
If you don’t like beets, just don’t eat them! (Pass them over to me instead)
And above all, learn some new techniques to keep the textures of these veggies interesting to YOU…that can make all the difference.
For me, the key here are easy chopping and slicing tools that create smaller, easier-to-eat textures and sizes.
For instance, when I’m making a soup, I always chop the pieces into the size that I’m actually going to want to eat in one bite. Like, I’ll never chop broccoli or cauliflower into a full floret size. It will always be smaller. Size doesn’t matter nutritionally, so I just chop to suit my preference.
That way, when I go to eat the soup, the bites are pleasant to chomp on. :D
The Tools Make All The Difference
And I use a few different types of tools to get the right sizes too, and save time on the preparation. I really like hand-held individual graters and slicers. I am not into the kind that are all-purpose and come with a lot of different blades, etc, because when I’m cooking, I NEVER go to the trouble of getting organized like that.
If I can’t just grab it and use it immediately, it will get lonely in the drawer. Get the types of tools that work for YOUR cooking style, and you’ll be more likely to keep cooking the good stuff. :)
Here are a couple of my favs:
I love (especially for this recipe) making flat slices of things. So a mandoline slicer is my go-to tool. This works well for the bok choy, the apples AND the red onion in this particular recipe. This is the one I have:
There are lots of different textures that you can create for any recipe — but what really matters is that you create textures you like and will eat.
My other go-to tool is a hand-held grater. See I have both the box style and the handheld style, but I NEVER pick up my box style because it’s just too bulky. I love these because I can just grab it and use it, and cleaning is easier than the box. This is similar to the ones I have:
These tools save me a lot of time, and require minimal cleaning.
The other technique I use in this video is the chiffonade technique. It’s a fancy French word that just means to make thin ribbons out of something like greens. I like the chiffonade texture in this salad because to me, bok choy can have a strong flavor, and preparing it like I do takes some of the harshness away and makes is more fun to eat!
How to Chiffonade
Note that this technique can be used on greens of any size, including basil all the way up to collard greens!
Stack your greens on top of one another
And slice thinly (or thickly) and you will produce ribbons of greens
And that is how you chiffonade!
What is Bok Choy Though?
The green in this salad (and that I am using the chiffonade technique on above) is called Bok Choy. Maybe you’ve heard of it…or maybe not. But I’ll tell you what I think of it.
See, I really like it — but in a limited way. It can have a very strong flavor, but it’s a really great vegetable to add to your diet, and keeps it interesting.
Typically bok choy is stir fried. You’ll find it in a lot of Asian dishes cooked this way.
But if we’re trying to get the real fancy nutrients out of the bok choy, it would be great if we could eat it raw. And this salad does just that trick.
The Benefits of Eating Raw Bok Choy
Bok Choy is a member of the super popular cruciferous veggies clan. Think kale, collard greens, broccoli, cauliflower…you know, all that stuff you never wanted to eat as a kid, and wish you knew how to tolerate as an adult.
Cruciferous greens are good for us because, according to DrFuhrman.com:
Cruciferous vegetables contain glucosinolates and in a different area of the cell, an enzyme called myrosinase. When we blend, chop or chew these vegetables, we break up the plant cells, allowing myrosinase to come into contact with glucosinolates, initiating a chemical reaction that produces isothiocyanates (ITCs) – powerful anti-cancer compounds. ITCs have been shown to detoxify and remove carcinogens, kill cancer cells, and prevent tumors from growing.
And about bok choy specifically…according to Fuhrmans’ website DiseaseProof.com:
Bok choy (or pak choi) is a relative of cabbage, scientifically named Brassica chinensis. It is most often associated with Chinese cuisine, and has been grown in China for over six thousand years. Today, bok choy is also grown in Europe, Canada, and the U.S, and is available almost year-round – it is said to be most tasty in the winter months.
Bok choy has crisp, white stalks and dark green leaves, and in Chinese its name means “white vegetable.” There are over twenty different varieties of bok choy – the two most common seen here in the U.S. are the traditional and “baby” or “Shanghai” bok choy – however, if you visit your local Asian market, you may see several more of these varieties.
So these types of cruciferous veggies are super important for us. Bok choy provides fantastic amounts of over 20 plant nutrients and over 70 antioxidants! It’s a great source of zinc and omega-3 fatty acids, vitamin K, vitamin C and beta-carotene, all helping to lower inflammation in the body and reduce the risk of oxygen based damage to your cells!
This is some good stuff, for REAL.
So it behooves you to figure out a way to get it into your body without gagging. :D Trust me, there are many ways…and I am here with this recipe today to give you my favorite way so far.