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Steamed Bok Choy and Broccolini Recipe Helps Ward Off Colon Cancer

Maria Steinhauer

Steamed Bok Choy and Broccolini

Bok choy is a type of Chinese cabbage and is used mainly in Asian dishes. The white bottom part resembles celery, but the green leafy part at the top looks like lettuce. Bok choy is part of the cruciferous family of vegetables, which includes kale, broccoli and cauliflower.

Studies have shown that people who eat multiple servings each week of cruciferous vegetables, like bok choy, have a lower risk of developing certain cancers, including colorectal cancer. Bok choy’s cancer-fighting properties are largely due to the fact it contains sulfur-containing compounds called glucosinolates and other phytochemicals that help neutralize carcinogens. The phytochemical sulforaphane specifically can help prevent colon polyps.

Bok choy also provides antioxidants (especially Vitamins A and C) that protect your body’s cells from free radical damage and fiber to help keep your bowel healthy.

Broccolini, a cross between broccoli and Chinese kale, is a perfect vegetable to pair with bok choy in continuing the Asian theme. Also a cruciferous vegetable, it provides more of the same properties to prevent colon cancer. This steamed bok choy and broccolini recipe is an easy, yet tasty way to add bok choy to your diet.

Steamed Bok Choy and Broccolini Ingredients (serves 2-3)

  • 1 bunch baby bok choy
  • 1 bunch broccolini (or “broccolette”)
  • 1 teaspoon grapeseed oil
  • 1 tablespoon onion, diced
  • 1 clove fresh garlic, minced
  • ½ teaspoon fresh ginger, grated
  • 2 teaspoons low sodium soy sauce
  • Juice from ½ lime
  • Sea salt and pepper to taste
  • 1 teaspoon sesame seeds

Cooking Directions:

  1. Chop off the bulb part of the bok choy about 2 inches from the end and discard. Separate and wash the stalks/leaves. Cut off the bottom white part of each stalk and set aside the “leaves.” Cut the white stalks long ways into skinny straight matchsticks.
  2. Cut about two inches off the ends of the broccolini and wash the broccolini. You can also cut any thicker stems in half lengthwise for an even cooking time.
  3. Use a large steamer basket to steam the broccolini first, for about 4-5 minutes. Then add the bok choy (leaves and chopped stalks) and steam for about 5 more minutes. All the veggies will soften a little and turn bright green in color.
  4. Meanwhile, put a little oil in a pan and sauté ginger, garlic, onions together for a couple minutes. (If you don’t have a steamer, the vegetables can be sautéed in a pan with a little oil on medium heat. Just put the broccolini in first, and sauté for 5 minutes, then add the bok choy, onions, garlic, ginger, and cook until the veggies are softened and bright green.)
  5. In a medium bowl, mix veggies and onion mixture together, then pour soy sauce and lime juice over it.
  6. Add pepper and sea salt to taste. Sprinkle with sesame seeds and serve immediately.

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