Ingredients (Serves 1):
· Microgreen Bok Choy – 25–30 g (washed & dried)
· Rock salt or black salt – ¼ tsp
· Lemon juice – 10 ml (freshly squeezed)
· Roasted cumin powder – ¼ tsp
· Cold-pressed mustard oil – 3–5 ml (optional, adds pungent Indian flavor)
· Red chili powder or crushed pepper – a pinch (optional)
Steps:
1. Place fresh microgreen Bok Choy in a small bowl.
2. Sprinkle salt, cumin powder, and chili/pepper if using.
3. Drizzle lemon juice over the greens.
4. (Optional) Add a few drops of mustard oil for depth and aroma.
5. Toss gently and serve immediately.
o No cooking — retains vitamins A, C, K, enzymes, and antioxidants.
o Condiments enhance flavor while keeping it low-calorie, alkaline, and digestive-friendly.
o Perfect as a side dish, salad topper, or digestive bite.
Bok Choy Salad (Crunchy & Alkaline)
Ingredients (Serves 1–2):
· Microgreen Bok Choy – 40 g
· Carrot – 50 g (julienned or grated)
· Cucumber – 50 g (sliced)
· Roasted peanuts – 20 g
· Lemon juice – 10 ml
· Olive oil – 5 ml
· Rock salt – ¼ tsp
· Black pepper – ¼ tsp
· Roasted cumin powder – ¼ tsp (optional for Indian flavor)
Steps:
1. In a bowl, combine microgreen Bok Choy, carrot, cucumber, and peanuts.
2. In a small bowl, whisk together lemon juice, olive oil, salt, pepper, and cumin.
3. Pour the dressing over the salad and toss gently.
4. Serve fresh.
o Great as a light lunch or side dish, alkaline and rich in fiber and vitamin C.
Bok Choy Juice (Alkaline & Immunity Booster)
Ingredients (Serves 1):
· Microgreen Bok Choy – 30 g
· Cucumber – 50 g (peeled and chopped)
· Lemon juice – 10 ml
· Ginger – 2 g (grated, optional)
· Water – 150 ml
· Rock salt – ¼ tsp
Steps:
1. Blend microgreen Bok Choy, cucumber, ginger, and water until smooth.
2. Strain using a fine mesh strainer or muslin (optional).
3. Add lemon juice and rock salt. Mix well.
4. Serve immediately, preferably chilled.
o Detoxifying, anti-inflammatory, supports hydration and gut health.
Bok Choy Smoothie (Cooling & Calcium-Rich)
Ingredients (Serves 1):
· Microgreen Bok Choy – 30 g
· Green apple – 80 g (peeled and chopped)
· Plain yogurt or Greek yogurt – 100 g
· Coconut water or almond milk – 100 ml
· Mint leaves – 5 g (about 5–6 leaves)
· Honey or stevia – to taste (optional)
Steps:
1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Taste and adjust sweetness if needed.
4. Serve chilled, ideally within 10 minutes of blending.
o Benefits: Rich in vitamins, aids digestion, supports bone health, low calorie.
Ingredients (Serves 2):
· Split yellow moong dal – 100 g
· Water – 400 ml
· Microgreen Bok Choy – 40 g
· Ghee – 10 ml
· Cumin seeds – ½ tsp
· Asafoetida – a pinch
· Turmeric – ¼ tsp
· Salt – to taste
· Ginger – 5 g (grated)
Steps:
1. Pressure cook dal with turmeric and water for 2–3 whistles.
2. In a pan, heat ghee, add cumin, asafoetida, and ginger.
3. Add microgreen Bok Choy and sauté for 1 minute.
4. Pour this into the cooked dal, add salt, simmer for 2 minutes.
5. Serve hot with rice or millet.
o Rich in protein and iron, gentle on the stomach.
Ingredients (Makes 4 parathas):
· Whole wheat flour – 200 g
· Water – 100 ml (adjust as needed)
· Salt – ½ tsp
· Microgreen Bok Choy – 30 g (finely chopped)
· Ajwain (carom seeds) – ¼ tsp
· Oil or ghee – for roasting (10 ml)
Steps:
1. Mix flour, salt, ajwain, and microgreen Bok Choy in a bowl.
2. Add water gradually to make soft dough. Rest for 15 mins.
3. Divide and roll into parathas.
4. Roast on tawa with ghee or oil until golden.
o Ideal for breakfast or lunchboxes
o Boosts fiber and micronutrient content
Ingredients (Serves 1):
· Curd – 100 g
· Water – 100 ml
· Microgreen Bok Choy – 20 g (finely chopped)
· Roasted cumin powder – ½ tsp
· Black salt – ¼ tsp
· Mint leaves – 3–4
Steps:
1. Blend curd and water until smooth.
2. Add spices, microgreens, and mint. Mix well.
3. Serve chilled.
o Cooling, digestive, and hydrating — especially good in summer.
Bok Choy & Moong Dal Chilla (Diabetics, Low-Glycemic, High-Fiber)
Ingredients (Serves 2):
· Split yellow moong dal (soaked) – 100 g
· Microgreen Bok Choy – 30 g (finely chopped)
· Ginger – 5 g
· Green chili – 1 (optional)
· Salt – ½ tsp
· Cumin seeds – ½ tsp
· Water – 50–75 ml (for batter)
· Cold-pressed oil or ghee – 5 ml (for cooking)
Steps:
1. Blend soaked moong dal with ginger, green chili, and cumin into a thick batter.
2. Mix in salt and chopped microgreen Bok Choy.
3. Heat a nonstick tawa and cook chillas with minimal oil.
4. Serve with plain yogurt or green chutney.
o Why it works: High in fiber & protein, low glycemic index, balances blood sugar.
Warm Bok Choy Salad with Lemon (For Weight Loss)
Ingredients (Serves 1):
· Microgreen Bok Choy – 40 g
· Lemon juice – 10 ml
· Flaxseeds or sunflower seeds – 10 g (roasted)
· Olive oil – 5 ml
· Rock salt – ¼ tsp
· Black pepper – ¼ tsp
· Roasted cumin powder – ¼ tsp
Steps:
1. Lightly warm olive oil and toss in Bok Choy microgreens (30 seconds max).
2. Turn off heat. Add lemon juice, salt, cumin, and pepper.
3. Sprinkle roasted seeds on top.
4. Serve immediately.
o Low in calories, rich in fiber, healthy fats support fat metabolism.
Bok Choy & Scrambled Eggs (High-Protein)
Ingredients (Serves 1):
· Eggs – 2 (about 100 g total)
· Microgreen Bok Choy – 25 g
· Onion – 30 g (chopped)
· Garlic – 1 clove (minced)
· Ghee – 5 ml
· Salt – ½ tsp
· Black pepper – ¼ tsp
· Optional: 10 g grated paneer for extra protein
Steps:
1. Heat ghee in a pan, sauté onion and garlic until soft.
2. Add microgreens and cook for 30 seconds.
3. Add beaten eggs, salt, and pepper. Scramble till soft and fluffy.
4. Add paneer if using and mix well.
o Why it works: High in complete protein, supports muscle maintenance and satiety.