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Chan Nutrition

Chan Family Three Auspicious Treasures - 家常食蔬中的吉祥三宝——香菇油菜烧豆腐

Mushroom cooked with Baby Green Bok Choy and Tofu
Most Grass Root Food of the Ancient Shaolin Temple
Most Simple and Common Vegetarian Food for a healthy body with refreshed mind

# of servings/people: 4


  1. 3 whole baby green Chinese cabbage / Shanghai Green Baby Bok Choy
  2. Big Chunk of North Tofu / Firm Tofu
  3. 12 black chinese mushrooms
  4. 2 stings of green onions
  5. 2 tea spoon Extra Virgin Olive Oil (Preferred)/Vegetable Oil (Alternative)
  6. 1/2 tea spoon of salt
  7. Vegetarian Oyster Sauce
  8. 2 table spoons of Soy Sauce (you can use less if you do not wish to have much sodium)
  9. 1/2 tea spoon of Vinegar
  10. Sesame oil
  11. 2 thumbs of Garlic
  12. 2 table spoons of water starch (you may put less starch more water for less fat)


Wash and rinse the Baby Bok Choy. Soak the 12 Mushroom in warm water. Press the Tofu by placing it on a plate and then putting another heavier plate on top. This process will reduce the amount of water in the Tofu. Once completed, soak the Tofu in boiling water after adding the brine/salt; the salt is used to enshure the Tofu is very firm and does not fall apart while cooking.

Next Steps

  1. Cut Chinese green cabbage a cross incision from the roots
  2. Cut an X into the Black Mushroom after thoroughly soaked
  3. Cut the Tofu into small squares

Bring a large pot of water to a boil and add the Baby Bok Choy with one quarter spoon of salt. After one minute remove from boiling water and run them over cold water then set them to drain.

When all the above is done we are ready to do the final cooking.

  1. Heat wok with one table spoon of veggie oil until 70%-80% heated. Put the Baby Bak Choy into the heated oil wok and quickly remove them from wok taking no more than 2 minutes and put them on the side container.
  2. Heat wok with one table spoon of veggie oil to 70%-80%. Add in the Tofu squares stir them for 3 minutes put on the side container.
  3. Heat wok with one table spoon of veggie oil to 70%-80%. Add in Mushrooms and stir them for 2 minutes and remove them on the side container.
  4. Reheat the wok with half spoon of oil until 70% heated, put in green onion for sizzling sound and put all baby green cabbage, Tofu and Mushrooms.
  5. Stir a bit and put one table spoon of Soy Sauce, half spoon of vinegar, put a bit of watered starch.
  6. Stir for one minute and put another round of watered starch.
  7. Put a tea spoon of Soy Sauce, another tea spoon of watered starch, stir them.
  8. Add half tea spoon of salt, one tea spoon of Veggie Oyster Sauce, half tea spoon of sesame oil, and 2 thumbs of Garlic stir a few time and remove to a big serving dish or China.
  9. Finally you may put a few pieces of green onions and slices of red bell pepper for color.

Nutrition Benefits:

Bigger Chinese Green Cabbage is called "Bak Choy”in the US,( subspecies pekinensis and chinensis), smaller one we call them baby Chinese green cabbage or Shanghai Baby Green Cabbage (simply baby Bak Choy). They are common green leafy vegetables and grassroots of vegetables. It tastes and feels sounding that sort of crisp vegetables. When this Chinese Baby Green Bak Choy or that sort of crisp vegetables paired with Tofu and Mushroom will be able to express a fresh crisp with thick strength of Tofu: fresh" and "thick". When taste this food combination, it senses calm and quiet, It is a poor man’s food. Today it can be promote by the healthy conscious but demoted the stride by the meat eater. It has a lot to talk about on the table. Chinese baby green cabbage is most commonly served on the Shaolin fighting monks table in ancient times. It is regarded in general population as s poor veggie food but paired together with rich Tofu neutralized the whole experience. It can achieve the balance from poor to rich and from rich to poor depending on your perspective or paradigm shift. Simple virtues of all of us can lose material richness but gain spiritual and health richness in life just by nourishing us with this peaceful calm food. It is clear and refreshing; light and smooth. It enriches the inner being, calm and peace the body and mind.

About the Chinese Cabbage (Bak Choy) nutrition contents:

Chinese green cabbage (Bak Choy) is rich in calcium, iron and vitamin C, carotene is also very rich, is an important source of nutrition for human mucosa and epithelial tissue to maintain growth, resist skin hyperkeratosis. It is a great spleen beneficial. The beauty who may wish to intake of some Chinese baby green, will receive an unexpected refresh beauty. The baby green also promotes blood circulation, the role of scattered blood and swelling. Pregnant women, postpartum congestion abdominal pain, erysipelas, swelling and abscess through the cooking oil vegetables to adjuvant therapy. The U.S. National Cancer Institute found that cruciferous vegetables such as Rapa (Bak Choy) can reduce the risk of pancreatic problems. This Chinese Baby Green (Bak Choy) contains glucosinolates. These compounds have been reported to prevent cancer in small doses, but can be toxic to humans in large doses if you do not cook them well, especially eat them in raw form.


The good: This food (tofu) is very low in Cholesterol and Sodium. It is also a good source of Protein, Iron, Magnesium, Phosphorus, Copper and Selenium, and a very good source of Calcium and Manganese. One half-cup serving of raw firm tofu contains 10.1 grams of protein. The recommended daily intake is 56 grams for most men and 46 for most women. A half-cup of tofu is approximately 4 oz by weight, or just under 1/3 of the average sized 14 oz package of tofu. By comparison, 1/2 cup dairy milk contains 5.1 grams of protein, one 3 oz egg contains 6 grams and 4 oz ground beef contains about 26 grams of protein. Tofu is an excellent source of protein. If you're worried about getting enough protein on a vegetarian diet, you may be in for a surprise. If you sit down to really see, the truth is, most Americans get way too much protein, especially from animals. Vegetarians can easily get more than enough protein in their diet as well. Many people still believe that protein is only available from meat and animal sources and we will all fall over dead without animal protein! Many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12.

Chinese Black Mushrooms:

These are the dried mushrooms often find sold in bins in Asian grocery stores. The name is a bit of a misnomer, since Chinese black mushrooms can be light brown, dark brown, and even gray. They are frequently speckled. Chinese black mushrooms range in price from moderate to quite expensive. The more costly ones are often called "flower mushrooms" as they have a thick cap and nice curl. Old days the black mushroom belonged to three rare foods sold on the market for rich people. Even the lower grade ones poor people would not eat themselves after picking and processing them because they could sold on the market for more needed money for survival. When it comes to cooking, while fresh black mushrooms may be available, it is better to use dried mushrooms, as the drying process gives them a stronger flavor. At home, store the dried mushrooms in a container at room temperature. Although valued for their rich flavor, black mushrooms are also believed to have numerous health benefits. They have been known helping to reduce cholesterol and lower high blood pressure. They contain polysaccharides that are believed to boost the immune system and inhibit the growth of cancerous tumors. On a lighter note, the Chinese believe black mushrooms are an aphrodisiac. Nutritionally, they are loaded with protein, and contain vitamins B2 and B12.