Blog Post Introduction: After reading Julie Daniluk’s recipes, Marcie Mom discovered that some readily available foods in Singapore are of high nutritional value but we may not have thought of giving them to our kids! Thus, Marcie Mom catches up with Julie to find out the nutritional benefits of these foods and knowing how nutritious they are will certainly motivate us to cook for our kids!
More on Julie Daniluk – Julie Daniluk, TV Host and Nutritionist, hosts Healthy Gourmet (OWN: the Oprah Winfrey Network) and is a health expert for the Marilyn Dennis Show (CTV). She has also appeared on numerous TV and radio shows including The Dr Oz Show, CTV’s Breakfast TV and Wylde on Health (CP24). Her book, Meals that Heal Inflammation features a practical nutrition guide, menu plan and 130 easy and delicious recipes.
Thank you Julie for taking time to explain the nutritional benefits of these foods. I’m so excited to learn about them and to feed my eczema toddler healthy!
Question: What are the (i) nutritional benefits of Bok Choy and (ii) how much can a child take?
Julie: Brassica chinensis, better known as Bok Choy, is a member of the Chinese cabbage and its chinese name ‘白菜’ meant ‘white vegetables’. Bok Choy is a good source of sulforaphane, calcium, beta-carotene, iron, magnesium, manganese, phosphorous, potassium, Vitamins A, B-complex, C, K and fibre. Benefits of some of these nutrients are:
- Prevents cancer – due to a compound, sulforaphane, that can prevent cancer cells from multiplying
- Reduces risk of osteoprorosis and hypertension – credited to its high calcium content, sufficiently high to be an alternative to diary and it’s more easily absorbed into the body
- Aids eyesight development – pregnant women and infants especially, can benefit from its high Vitamin A content
- Reduces blood cholesterol – through its soluble and insoluble fibre that can bind bile to fats, thus preventing fats from entering into our blood stream
- Protects against hypertension – its high potassium content can help to reduce blood pressure level
- Protects against & reduces inflammation – through its rich source of anti-oxidants content, namely of Vitamin C and manganese
(ii) Bokchoy is self-limiting, which means a child will not eat more then they need. Have you ever met a kid say- I want another head of cabbage please!
2 TB is the standard serving a child will eat. The only contra-indication for Bok Choy is if someone has thyroid issues, they should not eat it raw!
MarcieMom: Thanks Julie, I’ll be sure to ask my parents to cook for themselves too! As obviously, they can benefit from Bok Choy as aged parents are at risk of osteoprorosis and high blood pressure. Will also be cooking for my toddler, just wondering how to make it cute! Some recipes that I’ve found online, mostly a quick stir fry will do!
Garlic BokChoy Stir Fry – by Julie Daniluk
Bok Choy Recipe – by Jaden Hair
Baby Bok Choy with Cashews – by Simply Recipes
Braised Bok Choy – by Deana Ferreri, PH.D