Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Bok Choy with Avocado Dressing

Bok choy is an excellent choice for bone health due to its combination of low oxalate content and high vitamin K levels.
Low Oxalate Content: Oxalates are naturally occurring compounds found in various foods, and they can bind to calcium in the body and impact calcium absorption. Bok choy is considered a low-oxalate leafy green vegetable compared to high-oxalate foods like spinach and Swiss chard. This makes bok choy a safer choice for individuals prone to kidney stones or those who need to manage their oxalate intake.
High in Vitamin K: Bok choy is rich in vitamin K, particularly vitamin K1 (phylloquinone). Vitamin K plays a critical role in bone health by helping to regulate calcium metabolism. It is essential for the activation of osteocalcin, a protein involved in bone mineralization. Adequate vitamin K intake can improve bone density and reduce the risk of fractures.
The combination of low oxalate content and high vitamin K levels in bok choy makes it a bone-healthy food choice. By providing the necessary nutrients for bone health and reducing the risk of kidney stone formation, bok choy supports overall skeletal well-being.
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Prep Time 5 minutes
Total Time 5 minutes
Course Salad
Cuisine American
Servings 4
Calories 216 kcal

Equipment

  • 1 blender

Ingredients
  

  • 1 Bok choy Either Baby Bok choy or full size will work.
  • 1/3 cup Olive Oil
  • 1/3 cup Apple Cider Vinegar or lemon juice
  • 1 tsp Mustard Dijon
  • 1 tsp Maple Syrup
  • 1/4 Avocado
  • 1 dash salt
  • 1 dash pepper

Instructions
 

  • Wash and dry the Bok choy and cut into bite size pieces.
  • Prepare the dressing by placing the olive oil, apple cider vinegar, mustard, maple syrup, avocado and salt and pepper into a blender.
  • Blend until creamy - approximately 15 seconds
  • Pour the dressing over the Bok CXhjoy and enjoy!
  • Leftover dressing can be stored in the refrigerator for 3-5 days and used on any salad, cooked string beans, asparagus, etc. If dressing is too thick you can thin iw with a little water.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

oxalates: 10mgCalories: 216kcalCarbohydrates: 7gProtein: 3gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gSodium: 162mgPotassium: 611mgFiber: 3gSugar: 4gVitamin A: 9402IUVitamin C: 96mgVitamin E: 3mgVitamin K: 109µgCalcium: 226mgIron: 2mgMagnesium: 46mgPhosphorus: 87mgSelenium: 2µgZinc: 1mg
Keyword avocado, Bok Choy, salad, salad dressing
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