Tag Archives: calcium

Nutritious Bok Choy Recipes

Bok Choy is a member of the cabbage family, although it doesn’t look much like the cabbages we’re used to.  Its texture is more like celery at the bottom and a leafy green such as spinach at the top.

Bok Choy is common in Chinese food, but rarely used in other cuisines.  It is extremely nutritious. It has a particularly high level of calcium, with 870mg per 100 calorie serving, and an absorption rate of 53%.  When you compare that to cow’s milk, which has only 188mg per 100 calorie serving, and an absorption rate of 32%, you can see that it makes a good addition to any diet.

To prepare bok choy, you can wash the leaves and stem, then simply steam or stir fry it.  Sprinkly a little soy sauce on if you like.  Alternatively you can chop it up and use it as you would any other vegetable, in soups, stews, curries or pies. Add this to as many of your recipes as possible, for a real nutritional boost!

For lots of great vegetarian recipes, see The Veg-Feasting Cookbook.

Recipes

  • Broccoli and Bok Choy with Baked Tofu
  • Spicy Thai Soup
  • Zippy Yams and Bok Choy
  • Macaroni with Creamy Tofu Sauce
Read more

Calcium and mineral mythology

Bok ChoyOne of the many myths we hear about when it comes to minerals is that you need to consume dairy products to get enough calcium. While milk, cheese and yogurt do have calcium, there are plenty of other choices and some distinct advantages for those who want to skip the dairy and get their calcium for plant foods. Plant foods, such as collards and kale, are often good sources of calcium, but don’t carry the price tag of saturated fat and cholesterol, or a grumbly tummy for those with lactose intolerance. Plant foods are also easier on the animals and the environment.

Some people may take time to get used to the idea after seeing all the commercials with celebrities wearing a milk moustache, but as you learn more about it, we think you’ll be reaching for the veggies as the best way to get your calcium. The chart below shows some of the many plant sources of calcium, with dairy milk included for comparison. See our fact sheet to learn more about how to get plenty of calcium in your diet.

Food Calcium mg per 100 cal serving Absorption rate
Bok Choy 870mg 53%
Collard Greens 609mg 52%
Orange Juice (calcium fortified) 320mg 52%
Tofu, set with calcium 287mg 31%
Kale 270mg 49%
Broccoli 215mg 61%
Cow’s milk (for comparison) 188mg 32%
Sesame seeds 170mg 21%
Cabbage 160mg 65%
White beans 72mg 22%
Tempeh 55mg 37%

See professional level article on ensuring adequate calcium.