Bok choy

Bok choy is a vegetable rich in many nutrients and is low in carbohydrates.

Bok choy bunches

Bok choy (Brassica rapa subsp. chinensis) is a type of Chinese cabbage commonly used in Asian cuisine. It is also known as pak choi or Chinese white cabbage. Bok choy has long been cultivated in China, and is now widely available in markets throughout the world.

Description

Bok choy has dark green leaves and crisp white stalks, with a texture similar to celery. The leaves are large and slightly crinkled, while the stalks are firm and crunchy. Bok choy can be eaten raw or cooked, and is often used in stir-fries, soups, and salads.

Nutritional Value

Bok choy is a nutritious vegetable that is low in calories and high in vitamins and minerals. It is an excellent source of vitamin C, vitamin K, and folate, and also contains calcium, potassium, and iron.

Health Benefits

Bok choy has been shown to have a number of health benefits. It may help lower cholesterol levels, reduce inflammation, and improve digestion. Bok choy is also rich in antioxidants, which may help protect against cancer and other diseases.

Cooking

Bok choy is a versatile vegetable that can be used in a variety of dishes. It is often used in stir-fries, soups, and salads, and can also be roasted or grilled. Bok choy can be steamed, sautéed, or blanched, and is often used in Chinese cuisine.

Cultivation

Bok choy is a cool season crop that is easy to grow in a variety of climates. It can be grown from seed or transplants, and prefers well-draining soil that is rich in organic matter. Bok choy can be harvested when the leaves are tender and the stalks are crisp.

Varieties

There are several different varieties of bok choy, including Baby Bok Choy, Shanghai Bok Choy, and Choy Sum. Baby Bok Choy is a smaller, more tender variety that is often used in stir-fries, while Shanghai Bok Choy has larger stalks and is often used in soups.

Culinary Uses

Bok choy is a staple ingredient in many Asian cuisines, particularly Chinese cuisine. It can be used in a variety of dishes, including stir-fries, soups, salads, and stews. Bok choy is often paired with other ingredients such as garlic, ginger, soy sauce, and sesame oil. It can also be pickled, fermented, or preserved.

One popular dish made with bok choy is "stir-fried bok choy with garlic". To make this dish, bok choy is washed and cut into bite-sized pieces. Garlic is sliced and sautéed in oil until fragrant, and then the bok choy is added to the pan and stir-fried until tender. Soy sauce and a pinch of sugar are often added for flavor.

Bok choy can also be used in soups, such as the popular Chinese soup "hot and sour soup". In this dish, bok choy is added to a broth made with vinegar, soy sauce, and chili paste. Other ingredients such as mushrooms, tofu, and bamboo shoots are also added for flavor.

Health Benefits

Bok choy is a highly nutritious vegetable that is low in calories and high in fiber. It is an excellent source of vitamin C, vitamin K, and folate, and also contains calcium, potassium, and iron. Bok choy is also rich in antioxidants, which may help protect against cancer and other diseases.

Studies have shown that consuming bok choy may have several health benefits. For example, it may help lower cholesterol levels, reduce inflammation, and improve digestion. Bok choy may also help prevent certain types of cancer, including breast, colon, and prostate cancer.

Selection and Storage

When selecting bok choy, look for firm stalks and crisp, dark green leaves. Avoid bok choy with yellow or wilted leaves, as this indicates that it is past its prime.

Bok choy can be stored in the refrigerator for up to one week. To store, wrap the bok choy in a damp paper towel and place it in a plastic bag. Alternatively, bok choy can be blanched and frozen for later use.

Bok Choy Nutrition Facts

• Bok choy is also called Chinese cabbage and pak-choi.

History of bok choy

• Bok choy has been grown in China for over 6,000 years.
• It is related to the cabbage family.
• The plant has white stems with smooth dark green leaves.
• The stalks of bok choy resemble celery without the stringiness.
• The dark green leaves are similar to Romaine lettuce.
• Bok choy does not form a head like cabbage but instead forms a cluster of stems similar to celery.

• 

  white bok choy

• 

  Shanghai bok choy

• 

  Orange chicken with sweet and sour bok choy

• 

  Ham hock and bok choy

• 

  Bok Choy Delight

• 

  Shrimp and baby bok choy

• 

  Grilled Bok Choy with Soy

• 

  Baby bok choy and chicken

• 

  Tofu and bok choy

• 

  Citrus-Tahini Bowl with Grilled Tofu & Bok Choy

Keto meter two - keto friendly food

How is bok choy eaten?

• It has a light, sweet flavor and crisp texture.
• Bok choy can be eaten raw or cooked but most often it is cooked.
• Bok choy is used in soups and stir fries.
• It is commonly used in Chinese cooking.

Fun facts about bok choy

• Are you aware that bok choy has been grown in China for over 6,000 years?
• Are you aware that there are two popular varieties of bok choy --- Pak-choy & Shanghai? (Pak-choy has white stems and Shanghai has green stems.)
• Are you aware that bok choy is related to the cabbage family?
• Are you aware that bok choy has white or green stems with smooth dark green leaves?
• Are you aware that the stalks of bok choy resemble celery without the stringiness?
• Are you aware that the dark green leaves are similar to Romaine lettuce?
• Are you aware that bok choy does not form a head like cabbage but instead forms a cluster of stems similar to celery?
• Are you aware that bok choy has a light, sweet flavor and crisp texture?
• Are you aware that there is baby bok choy? (It is a miniature version of bok choy and is more tender. Baby bok choy is often cooked whole and served as an appetizer.)
• Are you aware that bok choy can be eaten raw or cooked but most often it is cooked?
• Are you aware that bok choy is used in soups and stir fries?
• Did you know that bok choy is commonly used in Chinese cooking?
• Are you aware that bok choy is an excellent source of vitamins A and C? Vitamin A is important for the growth and development of cells, for fighting off diseases and for good vision. Vitamin C is needed by the body to form collagen in bones, cartilage, muscle, and blood vessels, and aids in the absorption of iron.)
• Are you aware that 1 cup of raw bok choy only contains 10 calories?

Nutritional benefits of bok choy

• Bok choy is an excellent source of Vitamins A and C. (Vitamin A is important for cell growth and development, for fighting off diseases and for good vision. Vitamin C is needed by the body to form collagen in bones, cartilage, muscle, and blood vessels, and aids in the absorption of iron.)
• One cup of raw bok choy contains only 10 calories.

Cabbage, chinese (pak-choi) or Bok choy, raw

Portion	100 g
Fiber, total dietary	1 g
Calcium, Ca	105 mg
Iron, Fe	0.8 mg
Vitamin A, IU	4468 IU
Vitamin C, total ascorbic acid	45 mg
Protein	1.5 g
Total lipid (fat)	0.2 g
Carbohydrate, by difference	2.18 g
Energy	55 kcal
Sugars, total including NLEA	1.18 g
Cholesterol	0 mg
Sodium, Na	65 mg
Fatty acids, total saturated	0.027 g

See also

• Chinese cuisine
• List of Chinese dishes
• Vegetable

External links

Specialty Produce - Baby Bok Choy Purdue University - Bok Choy

Nutritional information on Bok choy

NB:Carbohydrate, by difference(total carbs-fiber) is also called net carbs