Meatless Monday – Sauteed Watercress & Bok Choy

Happy Monday!! I am starting off the week with another Meatless Monday recipe.  This recipe is right off the Sunday Game Plan list posted yesterday.

I was introduced to watercress and bok choy at a family style Chinese restaurant when I was a child.  The dish is usually served stir fried with garlic slices and oil.  Last weekend, I went to H Mart, which is Korean owned supermarket in Flushing, NY and saw that watercress and bok choy were on sale so I purchased two bunches of each.

Watercress (Nasturii herba) is considered one of the healing foods to consume.  Consumption of watercress can have the potential health benefits such as:

  • Serves as an anti-carcinogen.
  • Reverses DNA damage to white blood cells
  • Rich in Vitamin C, which fight off cancer and treat common colds
  • Calcium content helps maintain bone health
  • Rich in folate, which prevents birth defects, depression, stroke, cognitive decline
  • Rich in Vitamin A, which helps maintain ocular health found in beta carotene

Here is a three ingredient side dish, which is so easy to make ( <5 minutes):

Saute Watercress:

2 tablespoons of olive oil – 240 calories

2 tablespoons of minced garlic ~ 38 calories

2 bunches of watercress ~ 30 calories

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Bok Choy (Brassica campestris) aka white cabbage originated in China over 5000 years ago.  Consumption of Bok Choy has the following health benefits:

  • Rich in Vitamin C, which fight off cancer and treat common colds
  • Rich in Vitamin A, which helps maintain ocular health found in beta carotene
  • Contains fiber, which aids in digestion
  • Contains calcium and potassium with low sodium, which reduces blood pressure

Here is a three ingredient side dish, which is so easy to make in less than 10 minutes:

Saute Bok Choy:

1 tablespoon of olive oil – 120 calories

2 cloves sliced garlic  ~ 40 calories

3 heads of bok choy  ~ 330 calories

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Both vegetable dishes are low in calories and relatively healthy.  Stay tuned for the next post.

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