Shiitake & Bok Choy

Name: Shiitake & Bok Choy
Cook time: 12 min
Total time: 12 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#under_15

#vegetarian

#folate

#calcium

A light, pretty home veggie — green bok choy for calcium with umami shiitake; low-oil, good for pregnancy calcium and folate.

MumEat recipe

✨

Nutritional Highlights

🍊

64%

DAILY RDI

Vitamin C

54.6mg

🌿

28%

DAILY RDI

Folate

166µg

🦴

16%

DAILY RDI

Calcium

164.4mg

+ 4 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Shiitake bok choy is a home calcium veggie in pregnancy.

🔬 Modern Science

Bok choy is a higher-calcium green; shiitake adds umami and some vitamin-D precursor — quick-fried to keep nutrients.

⚠️Moderate evidence

🍳

Instructions

3 steps

Wash bok choy; slice shiitake (soak if dried).

Fry shiitake, add bok choy over high heat.

Season with garlic and salt; light thicken if desired.

🌿

Full Nutrition Breakdown

🦴Calcium

16%(164.4mg)

🌿Folate

28%(166µg)

☀️Vitamin D

1%(0.1µg)

Iron

7%(1.9mg)

Protein

5%(3.5g)

Vitamin C

64%(54.6mg)

Zinc

10%(1.1mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2022》.

深绿叶菜是钙与叶酸的植物来源。

✨You Might Also Like

Kelp & Pork Rib Soup

⏱ 15min

Black Fungus & Yam

⏱ 15min

Boiled Corn & Egg

⏱ 5min

Yogurt, Nut & Fruit Cup

⏱ 8min

← Browse More Recipes