This bok Choy and oyster mushroom recipe incorporate the newly identified low FODMAP product, oyster mushroom, with bok Choy, an all-time Asia favorite. Bok Choy is an Asian term that means white vegetables and is available in different varieties. The vegetarian stir-fry is packed with an arsenal of delicious aromatics such as cilantro, garlic, ginger, and shallots and a meaty flavor of mushrooms.
This easy to prepare recipe is developed for big heads of the bok Choy shaped like the romaine lettuces, with thick white edible stems and dark green leaves. If you don’t want to use the chili vinegar, you can use one tablespoon of wine vinegar and add a couple of red pepper flakes. The incredible crunch of the pepitas may appear like an undesired addition, but a wide variety of stir-fries include a crunch of legumes such as cashews or peanuts, seeds like white or black sesame seeds, and nuts like macadamia nuts or walnuts.
- Calories – 71kcal
- Fat – 5g
- Carbs – 5g
- Protein – 3g
- Total Time – 35 mins
- Preparation Time – 15 mins
- Cook Time – 20 mins
- Servings – 12
- 3 pounds bok Choy
- ¾ pounds oyster mushroom
- 2 tbsps. canola oil or peanut
- 2 tbsp. toasted sesame oil
- Three fresh garlic cloves
- 1 tbsp. gingerroot
- 2 tbsp. water
- 3 tbsp. soy sauce
- 2 tsp. sugar
1. Start by rinsing your bok Choy with cold water. Remember to cut off the lower parts of bok Choy stems. Cut the leaves to halves (into two) and set them aside.
2. Next, heat the pan or wok on medium to high heat. Add your oil until it’s heated, and then add the garlic cloves. Next, stir-fry until flavored. Add the oyster mushroom and stir as you add the bok Choy. You can then add salt and continue to stir-fry up to when the leaves start wilting, but your stems remain crispy. You can then turn off the heat and serve the bok Choy and oyster mushroom immediately.
Tips For Preparing Main Ingredients
As mentioned in our ingredient section above, there are various ingredients you’ll need to prepare this boy Choy and oyster mushrooms. However, the main ingredients are oyster mushrooms, bok Choy, peanut/canola oil, and garlic. Following are some tips you can use while preparing the ingredients.
The real taste of oyster mushrooms is mild, but some people describe it as slightly woody or with a flavor such as seafood. The texture is what makes oyster mushrooms different from other types. Both king oysters and pearly mushrooms can have a meaty texture when prepared properly.
Oyster mushrooms grow on wood, so it’s highly likely they have not been in contact with the dirt and should not need much washing. Carefully clean every mushroom with a damp cloth. Incase you have many oyster mushrooms, you should consider rinsing them but don’t rinse them for so long; else, they might become waterlogged and lose their flavor.
By shredding oyster mushrooms, seasoning your mushrooms with spices, and cooking can create a vegetarian mushroom pulled Bok Choy that rivals other stuff. A great pulled bok Choy alternative for nachos, tacos, and sandwiches.
You should learn how to prepare and cook bok Choy utilizing the stir-fry technique to create crisp-tender stalks and beautifully browned edges. The bok Choy is very popular in Asian cuisines that make for a healthy lifestyle.
When working with the large varieties, thoroughly rinse the dry stems and leaves. You can start by cutting off the leafy green sections. You can then cut them crosswise into some thin strips.
You should then cut your stalks into smaller pieces, about ½ to 1 inch, while removing the root portion around 1 inch from the rear end. You can now toss your bok Choy into stews, soups, or stir-fried.
You can buy peanut oil from your local convenience store or supermarket. The flavor ranges from sweet to nutty. Just head to the oil section and pick the refined peanut oil.
- You should separate and wash each bok Choy individually to remove any soil or sand that might still be clinging to the stems
- If you choose to use the Chinese bottled oyster sauce, you can use the ½ tablespoon of oyster sauce rather than salt.
- Remove dirt from the oyster mushrooms and quickly rinse them before slicing them.
What Type Of Minerals And Vitamins You Get With This Recipe
The bok Choy and oyster mushroom is a nutrient-dense meal that provides you with many valuable nutrients. With ingredients such as bok Choy, you’ll be getting vitamin K, vitamin A, vitamin C, zinc, sodium, potassium, and more. Not to mention oyster mushrooms which is an excellent source of several vitamins, including niacin. Minerals in oyster mushrooms include selenium, manganese, zinc, magnesium, iron, copper, potassium, and phosphorus.
Also known as vitamin B3, niacin is an essential nutrient that the body needs to function properly. Niacin might help boost brain function, ease arthritis and lower cholesterol. As with other B complex vitamins, vitamin B3 helps convert the food you eat into energy. It’s also a major component of NADP and NAD, two coenzymes involved in cell metabolism.
Vitamin K plays a major role in helping prevent excessive bleeding and blood clotting. Vitamin K belongs to a group of compounds often obtained from eggs, cheeses, meats, and synthesized bacteria.
Phosphorus is an essential mineral that plays a major role in regards to how the body uses fats and carbohydrates. Also, it’s needed for the body to produce protein for the growth, repair, and maintenance of tissues and cells. It also helps the body produce ATP.
Manganese is a trace mineral present in minimal amounts in your body. It’s often found in the pancreas, kidneys, liver, and bones. It helps the body form sex hormones, blood clotting factors, bones, and connective tissue.
About The Main Ingredients
As you already know by now, the main ingredients you need to use in this recipe are bok Choy and oyster mushroom. Below we’ll discuss the main ingredients required to prepare this recipe, where you can get them, and the main health benefits you can get from each ingredient.
Also known as the Chinese white cabbage, bok Choy is a popular staple ingredient in Asian dishes. The soft dark green leaves and the crisp off-white stalks offer a nice fresh crunch. The green leaves taste like spinach with mild bitterness. You can buy bok Choy in two sizes, large mature stakes and baby bok Choy. The large mature stalks will have to be chopped into small pieces. While the leaves might be eaten raw or even tossed into a fresh salad, cooking the entire cable enhances the taste benefits.
When buying, you should look for the bok Choy with bright green leaves. The stalks must be firm and off-white (can also be pale yellow based on variety) without any brown spots. The baby bok Choy might be cut into small portions or eaten whole. If you’re using the baby bok Choy, you can add them to the large bowl of cold water and plunge several times to remove excess dirt. Also, you can quickly rinse under running tap water.
Remember to shake off the excess moisture and rigorously dry the outer parts. You should also consider cutting the baby bok Choy into two halves after washing, ensure the inside of the vegetable is dry, particularly if stir-frying or sautéing. It’s also important to note that whole portions are perfect for stews or braises. There are different ways of cooking bok Choy like simmering, braising, and steaming.
An oyster mushroom is one of the most popular edible mushrooms. They provide many essential ingredients, including beta-glucan, dietary fiber, and other valuable ingredients that might boost health. Also, they have a delicate taste and can be used to add more flavors to different savory dishes. They can be found in flavorful dishes. You can easily find oyster mushrooms in grocery stores, which make them great and add to your daily diet.
Oyster mushrooms have several substances that help improve overall health. These compounds include beta-glucan, dietary fiber, and other polysaccharides. Studies have examined the possible benefits of this type of mushroom. Some of the health benefits you can expect from oyster mushrooms including:
- Might lower cholesterol
- Promotes better immune function
- May decrease risks of cancer
- Improves metabolic health
Oyster mushrooms are commonly sold in many supermarkets and grocery stores. Many varieties are available throughout the year as mushroom farmers grow them all year round. However, in the wild, these mushrooms are available between the fall and early spring.
When purchasing oyster mushrooms, look for firm and dry clusters. Avoid mushrooms that are too moist, wilted, or dark.
The peanut oil contains monounsaturated fat, which makes it a great option for high heat cooking. Also, it’s high in vitamin E, which has numerous health benefits.
If you’re tired of the standby roasted or steamed bok Choy and need an easy to prepare recipe that’s healthy, delicious, and interesting, look no further! This versatile bok Choy and oyster mushroom recipe goes well with nearly any meal and is without a doubt a great crowd-pleaser. The trick is to stir fry the oyster mushroom in a flavorful soy sauce.
Although similarly tasting to other take-outs, this bok Choy recipe is a much healthier option because you’re in control of the ingredients. And you have a chance to taste and also adjust the soy sauce to your preference – just make sure you don’t add excess sugar, else it will lose the healthy quality.
How do you cook bok Choy?
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Do you eat bok Choy cooked or raw?
Are oyster mushrooms good for you?