4 Healthy Reasons to Eat Bok Choy
Bok choy is a powerhouse of nutrition that can be a great addition to a healthy diet. Here’s why:
1️⃣ Rich in Antioxidants – Bok choy is packed with vitamins C, E, and beta-carotene, which help fight inflammation and support a strong immune system.
2️⃣ Supports Bone Health – It’s an excellent source of calcium, magnesium, and vitamin K, all essential for maintaining strong bones and preventing osteoporosis.
3️⃣ Aids Digestion – With a high water content and dietary fiber, bok choy supports gut health and can help regulate digestion.
4️⃣ Low in Calories, High in Nutrients – It’s a low-calorie, nutrient-dense vegetable that provides essential vitamins and minerals without adding unnecessary calories—great for weight management and overall health.
Tex-Mex Bok Choy & Black Bean Tacos 🌮
Yes, you can absolutely give bok choy a Tex-Mex twist! Its crisp texture pairs beautifully with bold, spicy flavors. Here’s a healthy, plant-based taco recipe that fits the South Texas flavor profile.
Ingredients (Serves 2-3)
✅ For the Bok Choy & Black Bean Filling:
- 1 small head of bok choy, chopped (both leaves & stems)
- 1 cup black beans, drained & rinsed
- 1/2 cup corn kernels (fresh or frozen)
- 1/2 red bell pepper, diced
- 1/2 onion, diced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp chili powder (or to taste)
- Juice of 1 lime
- Salt & pepper to taste
✅ For the Spicy Avocado Crema:
- 1 ripe avocado
- 1/4 cup plain Greek yogurt (or a plant-based alternative)
- 1 tbsp lime juice
- 1/2 tsp garlic powder
- 1/2 tsp chipotle powder (or smoked paprika for a milder taste)
- Salt to taste
✅ For Serving:
- 6 corn tortillas, warmed
- Fresh cilantro, chopped
- Sliced radishes (optional, for crunch)
- Crumbled cotija cheese (optional, or use nutritional yeast for a dairy-free option)
Instructions
1️⃣ Sauté the Bok Choy Mixture
- Heat olive oil in a skillet over medium heat.
- Add onion, garlic, and red bell pepper, cooking for 2 minutes until softened.
- Stir in chopped bok choy stems (save the leafy greens for later) and cook for another 2 minutes.
- Add black beans, corn, cumin, smoked paprika, chili powder, salt, and pepper. Cook for 3 more minutes, stirring occasionally.
- Toss in the bok choy leaves and let them wilt slightly (about 1 minute). Remove from heat and squeeze in fresh lime juice.
2️⃣ Make the Avocado Crema
- Blend together avocado, yogurt, lime juice, garlic powder, chipotle powder, and salt until smooth. Add a splash of water if needed for a creamy consistency.
3️⃣ Assemble the Tacos
- Warm corn tortillas and fill them with the bok choy & black bean mixture.
- Drizzle with spicy avocado crema.
- Top with fresh cilantro, sliced radishes, and crumbled cotija cheese (if using).
4️⃣ Enjoy! 🌮✨
Why This Recipe Works
✅ Bok choy stays crisp and fresh, adding texture and nutrients to the tacos.
✅ The spices give it a smoky, Tex-Mex kick that pairs well with the creamy avocado topping.
✅ High in fiber and protein, making it a nutrient-dense, plant-based meal.
This is a fusion of East Asian and Tex-Mex flavors, proving that bok choy can be part of a spicy, satisfying meal!