Chemistry and nutrition textbooks with worn down spines have been sprawled about the coffee table and the living room floor. Flash cards are sprinkled around our Christmas tree and have lodged themselves in between our couch cushions. It’s the heat of finals season and Allison has been slaving away, and this brutal academic season has caught our attention and we wanted to share a bit more science and research with you all — to share with you why we truly love to share these health-focused recipes that we create in this kitchen of ours.
Harvard’s School of Public Health has done countless research on nutrition and diet, and how our diet can help to prevent numerous health complications:
“A diet rich in vegetables and fruits can help to lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.”
— Harvard School of Public Health
There are deep scientific findings that we have analyzed and studied through our nutrition studies that have helped to fuel our passion for nourishing our bodies with the freshest and most nutrient dense foods possible. This is why us sisters at Abbey Kitchen will continue to emphasize in our WHY EAT THAT sections the positive and health benefiting reasons to love fresh and wholesome ingredients. Today we’re highlighting a special leafy green… 🙂
In our Steadfast Farm CSA box for this week that we talked about in our last post here, we were THRILLED to see a dark leafy bok choy in the box. Bok choy triggers a whirlwind of recipe-brainstorming that is far beyond on our usual kitchen creations. We can’t help but relate bok choy to more interesting and ethnic dishes. We envision it warm in a dish that may require the usage of chopsticks, and we LOVE to have a little challenge in the kitchen.
We also can’t get enough of the health benefits that this fella provides, and numerous studies have been conducted on leafy greens that basically shout at the top of their conclusion-lungs that they’re health rockstars.
WHY EAT THAT: Bok Choy
Bok choy is a type of Asian cabbage that has large white stems and dark leafy greens. It’s loaded with antioxidants called carotenoids which help to protect many parts of the body, especially our eye health. It’s also loaded with Vitamin C which helps protect our skin, bones, and gums. Vitamin C can also help prevent iron deficiencies, which Allison has been doing crazy amounts of research on this semester. Enjoy bok choy in your stir fries or by itself sautéed in olive oil and drizzled with lite soy sauce and topped with sesame seeds.
We stumbled upon this udon noodle soup through on one of our favorite foodie resources, The Kitchn. We did a few modifications to this recipe to accommodate for what we had in the house and to also make just the amount that the two of us needed. The cinnamon and Chinese 5 spice packed this soup with just enough flavor to provide a comforting liquid for the noodles and bok choy to cook and simmer in. The udon noodles cook quickly and their flat shape make them easy to twirl and eat. The egg adds a punch of protein and a hearty texture; you can also let the yolk spill inside of your soup.
Recipe modified lightly from The Kitchn
4 cups low sodium vegetable broth
2 tsp Chinese 5 spice
1 stick whole cinnamon
2 large eggs
2 packages dry udon noodles
4 bok choy leaves, sliced diagonally into ribbons
1 tbsp green onions, sliced thin
3 tbsp lite soy sauce
1. Bring the vegetable broth to a simmer in a medium saucepan and add the Chinese 5 spice and the cinnamon stick. Simmer for about 8-10 minutes. Remove the cinnamon stick.
2. Crack eggs into two separate bowls and add gently into the broth, pouring in one at a time. Cook eggs for about 2-3 minutes.
3. Add in the noodles and the bok choy and stir gently as to not break the eggs. Cook for about 2-4 minutes until egg is set and the noodles are soft.
4. Turn off heat and sprinkle on the green onions and drizzle in the soy sauce (add more to your liking). Stir gently.
5. Spoon the soup into two separate bowls and provide one egg for each.
6. Enjoy! May also want to add in any spicy thangs you like to the dish. Store any leftovers in an airtight container in the fridge for about 1 week.