Healthy Foods & Recipes: 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.

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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)

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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! 🌮✨

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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!