When was the last time you tried a new vegetable? Since participating in our local CSA, I have been able to try several new foods. Most recently, I had the opportunity to try cooking with bok choy. It is a type of leafy green typically found in Asian dishes like stir-fry or it can be simply roasted. It is also easily added into soups like the featured recipe below, Bok Choy & Chicken Soup.
Introducing new foods to your family can be challenging, but if you keep an open mind your family will likely follow your lead. Let your children pick out a new vegetable at the store. Be willing to try something you’ve never had or that you maybe thought you didn’t like. Let them know you’re trying this with them. Keep in mind that children need to be exposed to a new food several times (often 10 or more times) before they will try it. Bottom line, keep offering foods overtime because you never know when they will try it and decide they like it. If you stop offering it, they won’t have the chance to decide if they like it.
Bok choy is a great source of vitamins A & C. Plus, it provides a small amount of a calcium and iron. This is one vegetable that gives you a lot of nutrition for very few calories. One cup of shredded bok choy only has 10 calories.
It can be eat raw or cooked. You should rinse it just before using it. If you won’t be using it immediately, bok choy can be stored unwashed in the refrigerator for one week.
Bok Choy & Chicken Soup
This Asian-inspired soup is delicious. Serve it alone or add a bit of your favorite rice to make it more filling. Our family, kids included, enjoyed this flavorful soup. The tumeric and garden fresh celery enhanced the depth of flavors.The red pepper flakes were not prominent, so if you like a little extra spice, you can definitely add more.
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 small stalks celery, minced
- 1 Tablespoon sesame oil (or any vegetable oil)
- 1 head of bok choy
- 2 boneless skinless chicken breasts, finely chopped
- 32 ounces low-sodium chicken broth
- 1 Tablespoon soy sauce
- ¼ teaspoon tumeric
- freshly ground black pepper, to taste
- pinch of red pepper flakes (more to taste)
- Heat oil in large pot over medium heat.
- Add onions, garlic and celery. Saute until onions begin to soften and become translucent.
- Meanwhile, tear leaves off of bok choy. Chop the stems, set aside. Tear or chop the leaves.
- When onions are ready, add the chicken. Turn heat up to medium high and cook chicken until done and slightly browned.
- Add chicken broth, soy sauce, tumeric, pepper, and pepper flakes. Bring to boil.
- Add bok choy stems and cook about 10 minutes.
- Add bok choy leaves, cook another 5 minutes.