You can eat bok choy raw?
Yup, apparently so. And it tastes darn good too.
I have this awesome subscription to Vegetarian Times thanks to one of my friends, and it’s become my monthly dose of vegetable inspiration as I try to eat more plant-based meals. This recipe is slightly modified from their January/February issue. Isn’t it pretty? That rainbow of colours indicates a whole whack load of nutrition!
Bok choy is actually a member of the cruciferous family (like broccoli and cabbage) and touts the same benefits. It contains glucosinolates which help support your immune system and help prevent cancer which are best preserved when eaten raw, like in this recipe. Bok choy also helps to regulate blood pressure and is a source of vitamins A, K and C.
Mango is full of vitamins A, C and D, iron as well as beta-carotene (as you can tell by the beautiful orange colour).
Red cabbage‘s brilliant purple colour indicates it’s chock full of antioxidants (one of the highest) and also an excellent source of vitamins C as a single cup contains nearly 85% of your daily intake requirements!
But not only is this salad a nutrition powerhouse, it’s a flavour explosion! It has sweetness from the mango, heat from the chili, nuttiness from the sesame oil and almonds and saltiness from the tamari. I promise you, you will not be disappointed when this hits your tastebuds. It’ll be slawesome. 🙂 (Yes, I just made that word up).
Asian Mango Bok Choy Slaw
- 3 cups baby bok choy, thinly sliced
- 1 cup red cabbage, thinly sliced
- 1 cup shredded carrot (about 1 large or 2 medium carrots)
- 1 mango, diced
- 1/2 cup cilantro, roughly chopped
- 1 tbsp. tamari
- 2 tbsp. lime juice (juice of 1 lime)
- 2 tsp. sesame oil
- 1 tbsp. chopped chilis or chili paste
- 1 tbsp. maple syrup or agave
- salt and pepper to taste
- 1/2 cup toasted almonds
- Toss together bok choy, cabbage, carrot, mango, and cilantro in a large bowl.
- To make the dressing, in a small bowl whisk together lime juice, sesame oil, tamari, chilis and maple syrup. Toss with slaw.
- Garnish with toasted almonds before serving. (I forgot to take a photo of that when I served it…oops!)