Thick, white, crunchy stems, beautiful green foliage… In the cabbage section, an Asian neighbor is gradually making its place in our stalls before our intrigued gaze. However, pak choi, or Chinese cabbage, would benefit from being much better known and tasted. Very rich in fiber and antioxidants, it would be a protective asset for the heart not negligible.
A Chinese cabbage with many benefits
Pak choi looks like a cross between chard and romaine lettuce. Low in calories, it is nevertheless full of nutrients interesting for the heart.
As Pauline Pied explains, this vegetable is above all “very rich in fiber, which helps eliminate some of the excess cholesterol through digestion. It also contains polyphenols, antioxidants naturally present in cruciferous vegetables, which help to limit the oxidation of LDL, the famous “bad cholesterol”“.
The benefits of Chinese cabbage have also been studied by researchers in a scientific publication published in the journal Food & Function in 2020 on… hamsters. The latter, fed a fatty diet without bok choy, showed a sharp increase in cholesterol and triglycerides. In contrast, those consuming 7% Chinese cabbage showed a significant decrease in LDL and triglycerides, as well as an increase in HDL. Proof of the effectiveness of cruciferous.
Pak choi also provides potassium and calcium, two minerals essential for good cardiovascular functioning and blood pressure balance. What more could you ask for?
How to cook bok choy easily?
According to Pauline Pied, cabbage has another significant advantage “Pak choi is a cabbage that keeps for a long time in the refrigerator, cooks extremely quickly and fits easily into many dishes”.
One of the great advantages of bok choy is its speed of preparation. In just a few minutes, it can accompany many dishes.
Pauline Pied also shares her favorite way to cook it: “I brown some garlic in a little olive oil, then I cut the bok choy into small pieces and sauté it for three or four minutes. Then, I add soy sauce”
- The dietician also recommends using it in Asian broths, with tofu, noodles or other vegetables;
- Cut in half or thirds, it provides crunch and a very pleasant light peppery flavor;
- Another possibility: steam it gently to preserve its nutrients as much as possible.
People with a sensitive digestive system can also blanch it a few minutes before cooking to make it more digestible.
A vegetable to rediscover to take care of your heart
Easy to find in supermarkets, economical and simple to cook, bok choy probably deserves more space in our menus. Without being a miracle food, it can be perfectly integrated into a varied and balanced diet, rich in vegetables and beneficial for cardiovascular health.
As Pauline Pied reminds us, “it’s a vegetable that goes with many things and can be cooked very quickly”. A good reason to give it a chance during your next races. Your heart will say thank you.