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Bok Choy, a Nutritional Powerhouse

I’ve always liked bok choy and other cruciferous vegetables, but since acquiring a tower garden, which makes it so easy to grow, I’ve developed even more of a passion for this super healthy veggie.

Besides being delicious, vegetables in this family have certain anti-cancer properties.

See the National Cancer Institute for information on how these vegetables may help to prevent cancer.

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Horseradish
  • Kale
  • Radishes
  • Rutabaga
  • Turnips
  • Watercress
  • Wasabi
bok choy tower

Harvest is easy with a tower garden.

Bok choy contains folate that plays a role in the production and repair of DNA. It also contains vitamin C, vitamin E, and beta-carotene. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals.

Bok choy contains something most other vegetables do not — the mineral selenium which can help prevent inflammation. Because of the many vitamins in bok choy, it also helps with reducing high blood pressure and contributes to bone health.

bok choy 2 & cabbage

Bok choy ready for harvesting or waiting for larger leaves.

If you’re a data geek, According to the (USDA) National Nutrient Database, 1 cup of raw bok choy, weighing 70 grams (g) contains:

  • 9 calories
  • 1.05 g of protein
  • 1.53 g of carbohydrates
  • 0.7 g of dietary fiber
  • 0 g of cholesterol
  • 0.067 g of polyunsaturated fat
  • 74 mg of calcium
  • 0.56 mg of iron
  • 13 mg of magnesium
  • 26 mg of phosphorus
  • 176 mg of potassium
  • 46 mg of sodium
  • 0.13 mg of zinc
  • 31.5 mg of vitamin C
  • 46 micrograms (mcg) of folate
  • 156 mcg of vitamin A (RAE)
  • 31.9 mcg of vitamin K

One of the advantages of growing bok choy in a tower is that the snails and other winter garden bugs will have a harder time finding it. It does so well in our northern California climate in the winter along with the other cool weather crops like peas and spinach.

Here is a quick and easy way to use bok choy.

olive oil

Olive oil and garlic make preparation for this dish so easy.

Heat olive oil in a large skillet or wok over medium heat, and cook a few garlic cloves sliced or chopped in the hot oil until fragrant, 1 to 2 minutes.

Mix in 6 to 8 heads of trimmed bok choy (bite-sized pieces) and cook and stir until the green parts of the leaves turn bright green and the stalks become slightly translucent. Sprinkle with salt and lemon juice if desired before serving.

Use as a bed for baked salmon or roasted chicken.

How Tower Gardens® work

A pump in the reservoir pushes the nutrient solution to the top of the tower. The nutrient solution evenly cascades over the exposed plant roots.

Aside from checking water levels and cleaning the pump filter, the aeroponic Tower Garden® will take care of itself. And in just a few short weeks, you’ll be enjoying abundant homegrown produce, harvested at its peak (so you can be at yours).

Gwen O’Neill has been a gardener for over 40 years and has always been a passionate cook. Her own health challenges led her to experiencing a variety of healing modalities. After finding that her health improved with eating more whole food and improving her nutrition using a real, whole food based supplement called Juice Plus, she committed to sharing this experience with others. The Tower Garden by Juice Plus makes it easy to grow produce right outside your kitchen door.

trio plus omega pic

Juice Plus real food!

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