Here is another installment in Denis Faye’s series on Michi’s Ladder foods, bok choy. Bok choy seems almost like a perfect food: very few calories, but tons of nutrients!

Climbing Michi’s Ladder: Bok Choy
By Denis Faye

You may know it as Chinese cabbage or pak choi or you may not know it at all. A relative of good ol’ American cabbage, bok choy has green leaves and white stalks. If you’ve ever had soup in a Chinese restaurant, you’ve probably eaten bok choy.

The nutrition facts

The beauty of some leafy greens is that they pack a massive nutritional punch while being almost calorically void. At 20 calories for a cup of boiled bok choy, you probably burn more preparing and eating it. But that cup also lands you 144 percent of the recommended daily allowance (RDA)* for vitamin A, 74 percent of vitamin C, 72 percent of vitamin K, and nice little hunks of thiamin, riboflavin, niacin, folate, vitamin B6, calcium, iron, manganese, and potassium. You also get 2 grams of fiber.

How do you eat this stuff?

Pretty much anything you do with cabbage you can do with bok choy, but the three standard methods of preparation are boiling, steaming, and stir-frying. Obviously, the first two are healthiest. The white stalks are much denser than the green leaves, so whichever method you use, separate the two parts and give the stalks a 2- to 3-minute head start in the pan, pot, or steamer.

1 cup of bok choy, cooked, boiled, drained, without salt (170 g)

Calories: 20 g
Fat: <1 g
Carbs: 3 g
Fiber: 2 g
Protein: 3 g

Source: www.nutritiondata.com

Michi’s Ladder is Beachbody’s guide to nutritious eating. If you only ate from Tiers 1 & 2, you would have a near-perfect diet!

Related posts:

1. Michi’s Ladder Foods Exposed: Chard
2. Michi’s Ladder Foods Exposed: Arugula
3. Michi’s Ladder Foods Exposed: Barley
4. Michi’s Ladder Foods Exposed: Artichokes
5. Exposing Michi’s Ladder Foods: Collard Greens