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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Bok Choy (pak-choi)

(Bok Choy)  Bok choy is also called Chinese mustard cabbage.  It has a mild flavor, and can be eaten raw in salads (like any cabbage), stir-fried, or added to soups.  A 100 gram (3-1/2 oz.) portion has only 13 calories.  See complete nutritional charts below for raw and cooked bok choy.

Cabbage, Chinese (pak-choi), Raw
Scientific Name:
     Brassica rapa (Chinensis Group) - Raw

NDB No:     11116

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup, shredded
-------
70g
Proximates
Water
g
95.32
2
0
66.72
Energy
kcal
13
0
0
9
Energy
kj
54
0
0
38
Protein
g
1.50
1
0
1.05
Total lipid (fat)
g
0.20
1
0
0.14
Ash
g
0.80
0
0
0.56
Carbohydrate, by difference
g
2.18
0
0
1.53
Fiber, total dietary
g
1.0
0
0
0.7
Sugars, total
g
1.18
0
0
0.83
Minerals
Calcium, Ca
mg
105
1
0
74
Iron, Fe
mg
0.80
1
0
0.56
Magnesium, Mg
mg
19
2
0
13
Phosphorus, P
mg
37
1
0
26
Potassium, K
mg
252
2
0
176
Sodium, Na
mg
65
2
0
46
Zinc, Zn
mg
0.19
0
0
0.13
Copper, Cu
mg
0.021
0
0
0.015
Manganese, Mn
mg
0.159
0
0
0.111
Selenium, Se
mcg
0.5
0
0
0.3
Vitamins
Vitamin C, total ascorbic acid
mg
45.0
1
0
31.5
Thiamin
mg
0.040
1
0
0.028
Riboflavin
mg
0.070
1
0
0.049
Niacin
mg
0.500
1
0
0.350
Pantothenic acid
mg
0.088
0
0
0.062
Vitamin B-6
mg
0.194
0
0
0.136
Folate, total
mcg
66
0
0
46
Folic acid
mcg
0
0
0
0
Folate, food
mcg
66
0
0
46
Folate, DFE
mcg_DFE
66
0
0
46
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
4468
0
0
3128
Vitamin A, RAE
mcg_RAE
223
0
0
156
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.09
0
0
0.06
Vitamin E, added
mg
0.00
0
0
0.00
Vitamin K (phylloquinone)
mcg
35.8
0
0
25.1
Lipids
Fatty acids, total saturated
g
0.026
0
0
0.018
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.001
0
0
0.001
14:0
g
0.001
0
0
0.001
16:0
g
0.022
0
0
0.015
18:0
g
0.001
0
0
0.001
Fatty acids, total monounsaturated
g
0.015
0
0
0.011
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.014
0
0
0.010
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.096
0
0
0.067
18:2 undifferentiated
g
0.039
0
0
0.027
18:3 undifferentiated
g
0.051
0
0
0.036
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.015
17
0
0.011
Threonine
g
0.049
17
0
0.034
Isoleucine
g
0.085
17
0
0.060
Leucine
g
0.088
17
0
0.062
Lysine
g
0.089
17
0
0.062
Methionine
g
0.009
17
0
0.006
Cystine
g
0.017
1
0
0.012
Phenylalanine
g
0.044
17
0
0.031
Tyrosine
g
0.029
1
0
0.020
Valine
g
0.066
17
0
0.046
Arginine
g
0.084
17
0
0.059
Histidine
g
0.026
17
0
0.018
Alanine
g
0.086
1
0
0.060
Aspartic acid
g
0.108
1
0
0.076
Glutamic acid
g
0.360
1
0
0.252
Glycine
g
0.043
1
0
0.030
Proline
g
0.031
1
0
0.022
Serine
g
0.048
1
0
0.034
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
2681
0
0
1877
Carotene, alpha
mcg
1
0
0
1
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
40
0
0
28
USDA National Nutrient Database for Standard Reference, Release 18 (2005)

Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt
(This is similar to stir-frying in water with the liquid remaining in the prepared dish)

NDB No:     11117

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup, shredded
-------
170g
Proximates
Water
g
95.55
0
0
162.44
Energy
kcal
12
0
0
20
Energy
kj
50
0
0
85
Protein
g
1.56
1
0
2.65
Total lipid (fat)
g
0.16
1
0
0.27
Ash
g
0.95
1
0
1.61
Carbohydrate, by difference
g
1.78
0
0
3.03
Fiber, total dietary
g
1.0
0
0
1.7
Sugars, total
g
0.83
0
0
1.41
Minerals
Calcium, Ca
mg
93
1
0
158
Iron, Fe
mg
1.04
1
0
1.77
Magnesium, Mg
mg
11
1
0
19
Phosphorus, P
mg
29
1
0
49
Potassium, K
mg
371
1
0
631
Sodium, Na
mg
34
1
0
58
Zinc, Zn
mg
0.17
0
0
0.29
Copper, Cu
mg
0.019
0
0
0.032
Manganese, Mn
mg
0.144
0
0
0.245
Selenium, Se
mcg
0.4
0
0
0.7
Vitamins
Vitamin C, total ascorbic acid
mg
26.0
0
0
44.2
Thiamin
mg
0.032
0
0
0.054
Riboflavin
mg
0.063
0
0
0.107
Niacin
mg
0.428
0
0
0.728
Pantothenic acid
mg
0.079
0
0
0.134
Vitamin B-6
mg
0.166
0
0
0.282
Folate, total
mcg
41
0
0
70
Folic acid
mcg
0
0
0
0
Folate, food
mcg
41
0
0
70
Folate, DFE
mcg_DFE
41
0
0
70
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
4249
0
0
7223
Vitamin A, RAE
mcg_RAE
212
0
0
360
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.09
0
0
0.15
Vitamin E, added
mg
0.00
0
0
0.00
Vitamin K (phylloquinone)
mcg
34.0
0
0
57.8
Lipids
Fatty acids, total saturated
g
0.021
0
0
0.036
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.001
0
0
0.002
14:0
g
0.001
0
0
0.002
16:0
g
0.017
0
0
0.029
18:0
g
0.001
0
0
0.002
Fatty acids, total monounsaturated
g
0.012
0
0
0.020
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.011
0
0
0.019
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.077
0
0
0.131
18:2 undifferentiated
g
0.031
0
0
0.053
18:3 undifferentiated
g
0.041
0
0
0.070
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.015
0
0
0.025
Threonine
g
0.051
0
0
0.087
Isoleucine
g
0.089
0
0
0.151
Leucine
g
0.091
0
0
0.155
Lysine
g
0.093
0
0
0.158
Methionine
g
0.009
0
0
0.015
Cystine
g
0.017
0
0
0.029
Phenylalanine
g
0.046
0
0
0.078
Tyrosine
g
0.030
0
0
0.051
Valine
g
0.069
0
0
0.117
Arginine
g
0.087
0
0
0.148
Histidine
g
0.027
0
0
0.046
Alanine
g
0.090
0
0
0.153
Aspartic acid
g
0.112
0
0
0.190
Glutamic acid
g
0.374
0
0
0.636
Glycine
g
0.045
0
0
0.076
Proline
g
0.032
0
0
0.054
Serine
g
0.050
0
0
0.085
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
2549
0
0
4333
Carotene, alpha
mcg
1
0
0
2
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
38
0
0
65
USDA National Nutrient Database for Standard Reference, Release 18 (2005)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-6)

Your Comments are Welcome:

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