Bok Choy
Description
Bok choy is a type of cabbage native to China where it remains the most consumed leafy vegetable. You will also find this culturally significant food in East and Southeast Asian cuisine. With a crisp texture and mild flavor that is sweet, bitter, and mustard-like (similar to cabbage), this versatile veggie is a lovely addition to both sweet and savory dishes alike. The leaves of the bok choy will have a stronger taste than the white stem, with the texture of the stem being crisp like cabbage.
Nutrition
Like most leafy green vegetables, bok choy is packed with vitamins and minerals essential for a healthy body. It contains antioxidants such as Vitamins C and E that protect your cells from damage that can lead to inflammation and chronic diseases. It is high in calcium, iron, phosphorus, zinc, magnesium and Vitamin K, all essential nutrients for healthy and strong bones. Bok choy is a rich source of the mineral selenium, which has been shown to have anticancer benefits as well as improved thyroid function.
Storage Tips
Bok choy will store well bagged and in the crisper drawer. If your bok choy is farm fresh, it should stay crisp and delicious up to a week. Keep in mind that the leaves may lose their crisp texture before the stems do.
Use
Leaves and stems, raw or cooked, there’s no shortage of ways to enjoy bok choy! The leaves are an excellent source of fiber, vitamins and minerals that soften readily and can be added into a hot pot just before removing from heat. You can eat the stems raw for a crunchy texture (try in a salad!) and they also braise nicely for a more “tender crisp” in cooked dishes.
Slice the white stems across the grain (thin/finely sliced for salad and fresh eating, or thicker/coarser for stir-fry and sautéing). Grilling bok choy has become a personal favorite of ours. Halve or quarter the long way and liberally coat with olive oil and salt/pepper. Lay directly on grill over medium high heat (or roast in a hot oven on a parchment-lined pan) until just lightly charred. Bok choy pairs well with soy sauce, sesame, chili paste, and aromatics such as ginger and garlic.
