By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian
Baby Bok Choy
Bok Choy - Harvest of the Month: Harvest of the Month is a community initiative that encourages people to explore and increase their intake of produce. Participants include schools, hospitals, grocery stores and businesses. This month the Asian vegetable bok choy is featured. It’s crispy, refreshing and growing in popularity. The entire stalk is edible including the dark green leaves and crunchy stem.
Bok choy is a member of the cruciferous family – which means it’s high on the healthy scale. Cruciferous vegetables like bok choy, cauliflower, broccoli, Brussels sprouts and cabbage are rich in nutrients linked to health promotion and disease prevention.
Nutrition: Bok choy contains vitamins A, C, K, folate, calcium and iron. It’s also rich in antioxidants - compounds found in plant-based foods which play a role in reducing the risk of chronic diseases. Eating a wide variety of colorful fruits and vegetables boosts intake of antioxidants. Aim for 5 or more per day.
Cooking Tips: Bok choy can be enjoyed simply raw as you would celery and carrot sticks. Toss bok choy into stir fries, soups, salads and appetizers. Refrigerate bok choy in its whole form and wash/chop just before eating or adding to a recipe.
Hydration: Bok choy is composed of about 95 percent water so it’s an excellent food for hydration. It’s important to consume plenty of fluids for overall health but many people are not reaching their daily goal. The National Institute for Health states standard fluid needs for women are 9 cups (72 oz.) a day and for men 13 cups (104 oz.) a day.
Hy-Vee Hydration Challenge: During July Hy-Vee dietitians are offering a free one-week Functional Beverage Hydration Challenge.
Track your intake for one week and you’ll be put in a drawing for a chance to win one of five $100 Hy-Vee gift cards!
During this 1-week challenge dietitians will highlight the benefits of different functional beverages and how they can meet your wellness needs.
Throughout the challenge, you will receive reminders to track and reflect on your progress meeting your fluid goals. Challenge sponsors include Liquid I.V., Hop WTR, Remedy Kombucha, Core Power, and Smart Water.
Register for the FREE Hydration Challenge HERE
Glazed Salmon with Bok Choy
Ingredients for Glazed Salmon with Bok Choy
Baby Bok Choy
For this Hy-Vee recipe and many more, click here: Glazed Salmon with Bok Choy | Hy-Vee
Harvest of the Month Recipe: Glazed Salmon with Bok Choy
4 Servings 10 min Prep | 25 min Total
All you need:
¼ c. Hy-Vee light soy sauce
3 Tbsp. Hy-Vee honey
4 tsp. rice wine vinegar
½ tsp. sesame oil
4 (4-oz. each) Coho salmon fillets (or other variety)
4 c. bok choy, chopped
1 large carrot, peeled and cut into ribbons (or ½ c. shredded carrots)
2 small cucumbers, thinly sliced
2 tsp. sesame seeds
Lime or lemon wedges, for serving
All you do:
Preheat oven to 425 degrees. Line a baking sheet with parchment paper. For glaze, whisk together soy sauce, honey, vinegar, and sesame oil in a small bowl. Reserve half of mixture for salad.
2. Place salmon, skin side down, on prepared baking sheet, generously brush with half of glaze. Bake for 15 to 17 minutes or just until fish flakes easily with a fork (145 degrees). Remove fish from oven and keep warm.
3. Assemble salads. Arrange bok choy, carrot ribbons, and cucumber slices on four plates. Top each salad with salmon and sprinkle with sesame seeds. Serve with the remaining half of glaze and lime (or lemon) wedges.
Nutrition Facts (Makes 4 Services) Per Serving: Approx. 330 Calories. Total Fat: 17g (Saturated Fat: 3.5g, Trans Fat: 0g), Cholesterol: 60mg, Sodium: 630mg, Total Carbohydrates: 20g (Dietary Fiber: 2g, Total Sugars: 17g, Added Sugars: 14g), Protein: 25g, Daily Values: 6% Iron, 10% Calcium, 60% Vitamin D, 15% Potassium.
Recipe credit: Hy-Vee, Inc. Photo Credit: Ruthie Chipps
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, Hy-Vee La Crosse, local school districts, The Library and the community. TV segments are hosted by Hy-Vee Dietitian Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.
To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios